![]() ![]() If dietary protein intake is insufficient, this can result in a loss of protein (muscle) tissue, because the body will start to break down muscle tissue to meet its energy needs, and may increase the risk of infections and illness. If carbohydrate in the diet is restricted, a person’s ability to exercise may be compromised because there is not enough glycogen kept in storage to fuel the body. It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems.Īthletes can increase their stores of glycogen by regularly eating high-carbohydrate foods. ![]() Carbohydrates and exerciseĭuring digestion, all carbohydrates are broken down into sugars (primarily glucose), which are the body’s primary energy source.Īfter absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue. The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds.Īthletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods. Guidelines for carbohydrate and protein based on grams intake per kilogram (g/kg) of body weight are also available. promote the short and long-term health of athletes.Īn athlete’s diet should be similar to that recommended for the general public, with energy intake divided into:Īthletes who exercise strenuously for more than 60 to 90 minutes every day may need to increase the amount of energy they consume, particularly from carbohydrate sources.provide adequate fluids to ensure maximum hydration before, during and after exercise.enable the athlete to achieve optimal body weight and body fat levels for performance.include a wide variety of foods like wholegrain breads and cereals, vegetables (particularly leafy green varieties), fruit, lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours.enhance adaptation and recovery between training sessions.provide enough energy and nutrients to meet the demands of training and exercise.The basic training diet should be sufficient to: Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser, the foundation to improved performance is a nutritionally adequate diet. ![]() Interest in nutrition and its impact on sporting performance is now a science in itself. ![]() In this unit, we’ll cover the elements of physical fitness, the benefits of physical activity, and recommendations for fueling an active lifestyle and athletic performance.The link between good health and good nutrition is well established. Fueling a physically active body is based on the same principles we’ve discussed throughout this course, but requirements for energy and some nutrients are increased. With optimal nourishment, your body will in turn reward you with improved performance and energy levels. Not surprisingly, the more you ask of your body in terms of physical activity, the more attention you’ll need to give to fueling it with nutrients. As we discussed in Unit 1, the World Health Organization (WHO) defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” For most people, being physically active contributes to all three of those elements of health: physical, mental, and social well-being. However, enjoying good health is about so much more than simply meeting nutrient needs. In this course, our focus is on how nutrients support health. ![]()
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