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This assignment is based on a diet for myself on Saturdays when I train in Rugby. I train for about two hours, sometimes up to two and a half hours. I will be looking how I can maximise my performance through my diet.

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This assignment is based on a diet for myself on Saturdays when I train in Rugby. I train for about two hours, sometimes up to two and a half hours. I will be looking how I can maximise my performance through my diet. Firstly I will need to work out my BMR (basic metabolic rate), this is a minimum number of calories needed to support my body's weight, in other words, how much do I need to eat in order to neither lose or gain weight. The equation is as follows for my resting BMR, this is the amount of calories I would burn if I rested all day. Body weight in KG * 25 = cals/day ?75 * 25 = 1875 cals/day The reason for the number 25 is because on average, the resting body uses 25 calories per Kg of body weight. This calculation is not accurate enough to tell me how many calories I should be eating on a Saturday because I will not be resting, I will be doing a lot of exercises, burning many more calories. So in order to get a more accurate calorie intake reading, I must compensate for the physical movements and efforts. To do this, I must not only compensate for the rugby training, I must also compensate for the general lifestyle I have. I will usually cycle to the training ground which is about two miles, I often go out in the evenings with my family for a walk or a meal. ...read more.


Starches on the other hand such as bread, rice, and pasta have to be digested by the body and broken down into simple sugars before they can be absorbed into the blood stream. Starches are beneficial in exercise and help to sustain activity if they are eaten in the correct quantity. Excess glucose, the product of carbohydrate digestion, is stored in the muscles and liver as glycogen. Once the body's glycogen stores are full, excess glucose is converted into fat and is stored in the body. The amount of energy that can be stored by the body in the form of carbohydrates is small. Vitamins and minerals are required by the body in minute quantities to perform specific functions and they are known to be essential for life. 'Vitamins may be classified as water soluble or fat-soluble. In excess, vitamins can be toxic, particularly fat-soluble ones. As we have a large store of fat-soluble vitamins in our bodies, supplementation is very rarely required. If the quantity of food eaten is poor, that is highly processed food, vitamin deficiencies may occur.' *2 Minerals such as iron and zinc are important in exercise; iron is needed for the production of haemoglobin that carries oxygen to the working muscles. Iron can be found in red meat, eggs, and some vegetables. 'Zinc is a trace element that is involved in energy releasing reactions and is an essential component of some enzymes. The richest source of zinc is found in oyster, but can also be found in red meat and seeds.' ...read more.


This means it can be quickly absorbed into the circulation after consumption; it is excellent for quick re-hydration but does not contain any or little sugars. Hypertonic is more concentrated than body fluids, it requires dilution before it can go into circulation around the body. It replaces salts and sugars effectively but it will actually dehydrate the body, as body fluids will be needed to dilute the concentrated drink. An example of this beverage is carbonated drinks such as coca-cola and fanta or anything with large quantities of sugars in them. As an evaluation, it is easily said that to maintain a truly balanced diet every day would be very difficult indeed. Each day brings different energy requirements and to pre-organise a weekly menu would mean that there would be no room for daily fluctuations in exercise and diet in order to maintain a truly balanced diet. Obviously no one can technically do this for a long period of time but thankfully the body is flexible and forgiving and can deal with daily variations in diet and exercise. To maintain a health lifestyle one must try and watch what they eat and the best way to do this is to eat a variety of food rather than a few things in excess amounts. All foodstuffs are practically good for you if taken in the correct quantities but adversely they are all bad for you if taken in surplus. Water on the other hand is hard to over indulge, as the body needs so much anyone who is capable of drinking over five litres a day must be very talented or train very hard. ...read more.

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