Diet We all need to eat a balanced diet to maintain good health. It is vital that athletes have all the nutrients they need to help them perform at their best. There are 7 components (food types) in a balanced diet: Food type How does it help? When do we need it in sport? Where do we get it? Carbohydrates Provides quick Running. Athletes in Pasta, cereals energy. 60% of our training will eat more and potatoes diet should comprise 'carbs'. Marathon runners 'carbs'. will 'load' before the event. Fats Provides slow energy. Walking and low impact Oils, dairy NB Unsaturated fats are 25% of our diet should exercise - it produces products, nuts healthy. Too much saturated be fat. energy too slowly to be and fish fat from animal products can used when working hard. lead to heart disease. Protein Builds and repairs When training hard and Meat, pulses muscle. We only need recovering from injury. and fish 15% of our diet to be athletes such as ‘Power’ protein. weight lifters will eat more protein. Vitamins Helps the body work. Staying calm, making Fresh fruit and Helps concentration. quick decisions vegetables eg A - for vision B - for energy production and stress reduction C - to keep skin healthy D - to help bones and teeth Minerals Helps release energy When training hard and Fruit, eg from food. Helps competing vegetables and - to strengthen Calcium decision making fish
Diet We all need to eat a balanced diet to maintain good health. It is vital that athletes have all the nutrients they need to help them perform at their best. There are 7 components (food types) in a balanced diet: Food type How does it help? When do we need it in sport? Where do we get it? Carbohydrates Provides quick energy. 60% of our diet should comprise 'carbs'. Running. Athletes in training will eat more 'carbs'. Marathon runners will 'load' before the event. Pasta, cereals and potatoes Fats NB Unsaturated fats are healthy. Too much saturated fat from animal products can lead to heart disease. Provides slow energy. 25% of our diet should be fat. Walking and low impact exercise - it produces energy too slowly to be used when working hard. Oils, dairy products, nuts and fish Protein Builds and repairs muscle. We only need 15% of our diet to be protein. When training hard and recovering from injury. ‘Power’ athletes such as weight lifters will eat more protein. Meat, pulses and fish Vitamins eg A - for vision B - for energy production and stress reduction C - to keep skin healthy D - to help bones and teeth Helps the body work. Helps concentration. Staying calm, making quick decisions Fresh fruit and vegetables Minerals eg Calcium - to strengthen Helps release energy from food. Helps decision making When training hard and competing Fruit, vegetables and fish
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