Unit 12: sports nutrition

Plan a diet

Having a balanced diet is key for making our body function at its maximum eating to much of the same food group can be bad for our health so it is important we eat the right amounts of food and equal amounts of it. You need to have a mixture of all seven nutrients;

Carbohydrates

Fats

Proteins

Water

Fibre

Vitamins

Minerals

Having a mixture of all of these will make the body a lot more healthier and reduce the risk of illness and make your body in a healthier state which has its benefits such as better skin, you don’t feel as tired, more energy, keep your weight in constant check and improve your immune system helping fight off illnesses, and it can even help reduce the risk of a number of diseases, including:
Heart disease
Strokes
Cancer
Diabetes
Osteoporosis

Carbohydrates are key in a balanced diet our major source of nutrients and calories. Carbohydrates should provide between 50 and 60 per cent of your calorie intake. Your body needs carbohydrates like a car needs petrol it wouldn’t work without it. There are two types of carbohydrates complex and simple, complex are such foods as potatoes and wheat as they are high in starch these give you more energy in the long run but the body takes longer to break them down, athletes would normally take this the night before a event. Simple carbohydrates are things high in sugar like sweets or sports drinks these types of carbohydrates quickly get into the blood stream to provide the body with energy usually athletes would take this about 1 hour before a event.  Weather it comes in rice wheat or potatoes. All the carbohydrates we eat are broken down into glucose because that is the only way the body can use carbohydrates to make energy. According to the British Nutrition Foundation, the average adult's daily diet meets this target with women getting 47.7 per cent of their daily energy from carbs (203g) and men 48.5 per cent (275g). Eating to much carbohydrates can be bad for us as it makes us put on weight also eating to much can upset the balance of your body's blood sugar level, resulting in unordinary energy and mood levels that leave you feeling irritated and tired. Foods that have high amount of complex carbohydrates are; Bananas, barley, beans, brown rice, chick peas, lentils, nuts, oats ,parsnips ,potatoes ,root vegetables ,sweet corn, wholegrain cereals, wholemeal breads,

Bad carbs are foods that have been “stripped” of all bran, fiber, and nutrients. They have been processed in order to make cooking fast and easy. Examples are white flour, refined sugar, and white rice. They digest so quickly that they cause a high increase in blood sugar, which over time can lead to weight gain.

Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer.

 Proteins are also key in a balanced diet because they are building blocks which make up the structures of the body. Also when we eat food our body keeps the protein and uses it to create new cells and repair old ones which we need to grow also proteins are made up of amino acids our body can only make 12amino acids these are called unessential amino acids the other 8 we have to get are essential amino acids from eating animals, animals have all are essential acids in the while plants don’t so vegetarians aren’t really getting the right amino acids into their body. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go and keep going. Black beans, navy beans, garbanzos, lentils, and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, All of these are great sources of protein for vegetarians, other sources of protein for non-vegetarians are meat and fish.

Fibre

Dietary fibre is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by: Helping you feel fuller faster and longer, this can help prevent overeating, Keeping blood sugar levels even, by slowing down digestion and absorption so the glucose (sugar) enters the bloodstream slowly and steadily, Fibre also helps your digestive system to process food and absorb nutrients and Fibre lowers blood cholesterol. Foods high in fibre are; beans, brown rice, fruits with edible seeds, lentils, maize, oats, and pulses. A healthy diet should contain approximately 20 to 30 grams of fiber a day. Foods high in fibre are oats.

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Vitamins  

Vitamins are substances that are found in foods we eat. Your body needs them to work properly, so you grow and develop. When it comes to vitamins, each one has a special role to play. There are two types of vitamins: fat soluble and water soluble. When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them. Water-soluble vitamins, When you eat foods that have water-soluble vitamins, the vitamins don't get stored as much ...

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