• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

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.

Extracts from this document...

Introduction

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.

Middle

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.

Conclusion

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.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Food Technology section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Food Technology essays

  1. A healthy diet when Pregnant.

    * Salmonella- is very common. Is linked with raw poulty and meat and raw or lightly cooked eggs. Salmonella is not a disease which can pass through to your baby but it is advised that you avoid an infection during your pregnancy. It is also a good idea to avoid sweets, cakes, sugar and soft drinks as tese provide extra calories without giving many nutrients.

  2. A healthy diet should contain a variety of food and this diet has been ...

    a light meal similar to breakfast, or simple steamed/raw vegetables and vegetable juices, plus wholegrain Wednesday 2 slices wholemeal toast with 2tsp of low-fat spread and marmalade. Plus a bowl of raspberries. 1 banana 2 slices wholemeal bread filled with 6 slices wafer-thin turkey, 2tsp cranberry sauce and salad.

  1. heal and social unit 2

    Sometimes he goes on holiday with his mates. When he goes on holiday he knows he can rely on his family to look after his business. The neighbour hood he lives is good for his family. This is because there is no violent there and everyone in that neighbour hood respects each other and treat each other the same.

  2. What makes a balanced diet?

    for the normal structure of the nervous system and specifically in the development of the neural tube in the developing embryo. Minerals Minerals are natural compounds that are required for the formation of bones and teeth, as constituents of bodily fluids and tissues and constituents of enzyme functions and nerve function.

  1. I have been asked to produce an A4 booklet describing the components of a ...

    loss of appetite; severe deficiency can lead to beri-beri Vitamin B2 (riboflavin) (water-soluble) Sources: Dairy products, liver, vegetables, eggs, cereals, fruit, yeast Uses: Intracellular metabolism Deficiency leads to: Painful tongue and fissures to the corners of the mouth, chapped lips Vitamin B12 (water-soluble)

  2. Nutrients and a Healthy Diet Dietary Intake

    Unsaturated fats are liquid at room temperature and are usually vegetable fats - there are exceptions e.g. palm oil, a vegetable oil which contains a high percentage of saturated fatty acids. What types of carbohydrates are there ? There are two types of carbohydrates - starchy (complex)

  1. A Balanced Diet.

    If the diet lacks carbohydrate stores of fat are mobilised and used as an energy source. Lipids Lipids are a rich source of energy in the diet, they can be greatly reduced in metabolic reactions and therefore release much energy.

  2. Nutrients are split into two main groups, the macronutrients which contains carbohydrates, fats and ...

    Fats Fats are made up of carbon, hydrogen and oxygen molecules, as are carbohydrates; however fats contain more oxygen atoms in each molecule than carbohydrate molecules. The building blocks of fat are fatty acids and glycerol. Fatty acids can be divided into: * Saturated fatty acids * Monounsaturated fatty acids

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work