Dr. Jonathan Spages - The importance of a balanced diet

1. The importance of a balanced diet Dr. Jonathan Spages

2. The importance of a balanced diet Diet can be defined as: ‘eating the right foods in the right amounts’

3. Link between diet, work, rest and exercise Diet Provides the energy & nutrients our body needs to exercise Work Exercise Provides us with money, motivation and opportunity Gives us the fitness required to work Rest Helps create a good balance between work and exercise. Rest also allows us to repair body tissues and to recover form exercise and/or injury

4. A balanced diet The energy balance must be considered: calories in should equal calories out. Active people use more energy so they need more calories in their diet and more of the foods that provide them A balanced diet is not just about calories and energy, it is about providing the body with all the nutrients it requires to work effectively as possible.

5. The seven factors of a balanced diet CARBOHYDRATES Macro VITAMINS Micro PROTEIN Macro MINERALS Micro 7 FACTORS OF A BALANCED DIET FAT Macro FIBRE WATER For digestion For hydration

6. A balanced diet – Macro Nutrients Energy in food comes in three main forms known as Macro (take in large amounts) nutrients: Carbohydrates Proteins Fats

7. Carbohydrates Carbohydrates are the body’s main source of energy and provide energy for aerobic and anaerobic work. pasta breads potatoes

8. Fats Fats are also used for energy, but only when stores of carbohydrate run low. They are important for endurance events as the body can store larger amounts of fat compared to carbohydrates. However, the performer will not be able to work to the same intensity when fats are the main energy source because they cannot provide energy as rapidly as carbs

9. Proteins Proteins are especially important for sportspeople who need to build up large, powerful muscles. Can be found in Meat Fish Eggs Milk Cheese Performers in sports like weightlifting, rugby and sprinting can benefit from a protein- rich diet. Proteins are also needed by performers who are recovering from injury in order to repair damaged tissue.

10. Why is timing when you eat important? Timing of dietary intake Blood shunting ……….‘blood shunting’ will occur and leave undigested food in stomach. This means: Exercise = muscles need more 02 Blood is diverted away from the inactive areas including the stomach to the working muscles • Discomfort / nausea / cramps • Digestion breaks down food for energy = if not all digested could lead to lack of energy This is known as ‘Blood shunting’. It is important that digestion takes place before exercise otherwise… To avoid eat 2hrs before ex.