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Summary Nutrition
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AS level physical education notes
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nutritionBalanced diet- Functions:
consists of: carbohydrates, fats, protein carbohydrates- main source of energy Nutrition to speed up Recovery
Fats - source of energy → Balanced diet
recommendationvsi:tamins, minerals and fibre. → up to 30 mins post workout
proteins- essential for growth + repair
• carbohydrates 50-651. vitamins-important in chemical processes carbohydrates:
• Protein 20-30% vitamin A: skin, bones, teeth, hair, eyes • combination of high/med/low GI carbs.
• fats 10 - 20% Minerals: inorganic elements in the body Low - pasta, rice, potatoes
under fueling which are needed for normal functions high- energy drinks
- lack of protein- cannot grow or repair muscles Roughage: the fibrous, indigestible portion • restore glycogen stores
after intense exercise of our essential to the digestive system. protein
- lack of fats and low energy levels, feel tired, water: essential to function, 601. of body • repair and grow muscle damage
carbohydrates: drop in performance. is water, it carries nutrients. e.g fish, supplements, eggs, meat
Over fueling Fats
- leads to obesity: too many carbohydrates nutrition + performance • provide energy
or fats depends on energy demand, intensity, duration. • not to be eaten in excess
marathoner: high in carb + fats processed = saturated fats; chips, fried food
energy balance sprinter: high in carbohydrates unprocessed-unsaturated fats ; nuts, avocado.
neutocalories consumed = calories burned = balanced 15% less 02 to break down a carbohydrate
:3: calories consumed > calories burned = weight gain compared to a fat molecule. Hydration
calories consumed < calories burned = weight loss Post Exercise: carbohydrates + protein → water is essential for blood circulation
These nutrients get converted to energy in dehydration effects -
Fueling Energy systems: • reduction in blood viscosity
the form of ATP. Energy released by breakdown
• carbohydrates and fats ATP of ATP allows muscles to contract. • reduced enzyme creation
• Factors: fitness level + Duration + intensity • musce tightness
↳ anaerobic/aerobic - carbohydrates - temp control: prevents heat loss/sweating
- carbohydrates- needed to replenish glycogen stores
fuel: mod - high intensity e.g sprinting, 1500m simple - easy to digest High GI - releases energy quickly.
complex- difficult to digest • Too much high GI foods means
- fats - GI carbs: you can become resistant to insulin
fuel: low intensity (450%), endurance events Low: brown rice, porridge , fruits, beans and therefore store excess food
In body we have enough fat stored to last moderate: pasta, sweet potato as fat.
hours-days as long as their is oxygen for High: energy drinks, sugary foods, bread • Leads to diabetes if insulin not
fat metabolism to occur. produced.
Athlete: Eats high GI foods during workouts
Exercise: low intensity = fat metabolism to provide an instant energy spike. Also consumed how/mod -• releases energy slowly
mod intensity = carbohydrate metabolism just after workouts to speed up recovery • good for endurance.
high intensity = carbohydrate metabolism Low/mod GI foods consumed before/after exercise • more filling
as they release energy slowly and allow you to
sustain energy for longer periods.
weight loss: should eat low/mod GI
foods as they are more filling and provide
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