Topic 3- Nutrition for health & Exercise
High performance in physical activity is achieved with a careful dietary balance An athletes diet should
include the following seven essential nutrients:
1. Carbohydrates
2. Fat
3. Protein
4. Vitamins
5. Dietary fibre
6. Minerals
7. Water
• In addition to following a training programme, it is now widely recognised that diet and nutrition is vital to
successful performance. Many athletes now employ the services of nutritional experts in striving to be at
the peak of their physical capacities.
• Athletes place enormous demands on their bodies when competing at the highest level, and to function at its
peak during the daily training regimes, an adequate diet is needed.
• Not only should the athlete's diet be designed to provide the energy required during exercise, but it should
also provide the necessary nutrients for tissue growth and repair and those needed to keep the human
machine functioning at its optimal level.
A well balanced diet for….
Normal person: 60% Carbohydrates
30% Fat
10% Protein
Power athlete: 55-60% Carbohydrates
20-30% Fat
15-20% Protein
Aerobic/Endurance 60-70% Carbohydrates
athlete: 20-30% Fat
15% Protein
, Types of carbohydrate:
• Complex starches: found in bread, rice, pasta, cereals, potatoes, veg.
• Simple sugars: glucose (monosaccharide) and fructose found in sweets and sports drinks
The type of carbohydrate determines the speed of energy release which is an important consideration
when trying to ensure a constant supply of energy for daily tasks or athletic performance.
Functions of carbohydrates:
• Main function is to provide energy for the body (1g = 3.75kcal)
• Working of the nervous system
• The metabolism of fat
Sources:
• Cereals, rice, pasta, potatoes and sugar are the main sources of carbohydrate, which should form
about 60% of total daily energy intake.
How much should be consumed?
• Carbohydrates are broken down into glucose to provide energy. This is stored as glycogen in the
blood (15g), liver (70g) and muscles (400g), enough to provide 1600-2000Kcal of energy
(enough for one day without food). Glycogen is the chemical compound broken down to re-
synthesise ATP for both the lactic acid and aerobic energy systems. Research advises top athletes
to have a carbohydrate intake of 5gm per kg of body weight per day.
• The speed of energy release of different food types is shown by their Glycaemic Index (GI). A high
GI indicates fast release of energy and a low GI indicates a slow release of energy.
High performance in physical activity is achieved with a careful dietary balance An athletes diet should
include the following seven essential nutrients:
1. Carbohydrates
2. Fat
3. Protein
4. Vitamins
5. Dietary fibre
6. Minerals
7. Water
• In addition to following a training programme, it is now widely recognised that diet and nutrition is vital to
successful performance. Many athletes now employ the services of nutritional experts in striving to be at
the peak of their physical capacities.
• Athletes place enormous demands on their bodies when competing at the highest level, and to function at its
peak during the daily training regimes, an adequate diet is needed.
• Not only should the athlete's diet be designed to provide the energy required during exercise, but it should
also provide the necessary nutrients for tissue growth and repair and those needed to keep the human
machine functioning at its optimal level.
A well balanced diet for….
Normal person: 60% Carbohydrates
30% Fat
10% Protein
Power athlete: 55-60% Carbohydrates
20-30% Fat
15-20% Protein
Aerobic/Endurance 60-70% Carbohydrates
athlete: 20-30% Fat
15% Protein
, Types of carbohydrate:
• Complex starches: found in bread, rice, pasta, cereals, potatoes, veg.
• Simple sugars: glucose (monosaccharide) and fructose found in sweets and sports drinks
The type of carbohydrate determines the speed of energy release which is an important consideration
when trying to ensure a constant supply of energy for daily tasks or athletic performance.
Functions of carbohydrates:
• Main function is to provide energy for the body (1g = 3.75kcal)
• Working of the nervous system
• The metabolism of fat
Sources:
• Cereals, rice, pasta, potatoes and sugar are the main sources of carbohydrate, which should form
about 60% of total daily energy intake.
How much should be consumed?
• Carbohydrates are broken down into glucose to provide energy. This is stored as glycogen in the
blood (15g), liver (70g) and muscles (400g), enough to provide 1600-2000Kcal of energy
(enough for one day without food). Glycogen is the chemical compound broken down to re-
synthesise ATP for both the lactic acid and aerobic energy systems. Research advises top athletes
to have a carbohydrate intake of 5gm per kg of body weight per day.
• The speed of energy release of different food types is shown by their Glycaemic Index (GI). A high
GI indicates fast release of energy and a low GI indicates a slow release of energy.
