1. Unit 4 - Diet

2. Aims and Objectives
• Be aware of what constitutes a balanced diet and
food types in terms of the nutrients required.
• Be aware of the proportions of food that should
be consumed to ensure a balanced diet.
• Consider some of the problems that can occur
through an incorrect diet.
• Consider how diet is linked to levels of activity
and the correct time to eat food in relation to
performing
• Be aware of special diets that particular
performers might consider using

3. 4.1 – Maintaining a balanced Diet

4. Function: Most readily form of energy for everyday
living.
Examples: bread, pasta, rice, potatoes, cakes, beer,
sweets, fruit.
For the athlete: Source of energy when muscles
require it. Athletes training hard use carbohydrates
quickly, so diet should be high in carbohydrates.
Extras: Stored in the liver and muscles as glycogen.
Excess carbohydrates are converted to fat.
Carbohydrates
(Sugars and Starch)
Carbohydrates
(Sugars and Starch)
Carbohydrates
(Sugars and Starch)

5. Proteins
Function: Builds body muscle, repairs tissue, enzymes
and hormones.
Examples: Red meat, fish, nuts, eggs, poultry (birds)
For the athlete: Essential after injury to help repair
and build muscle and other body tissue. Sports that
require strength and muscle bulk need to eat extra
protein.
Extras: Broken down in the body into amino acids.
Excess protein is converted to fat.

6. Fats
Function: Provides energy to the body
Examples: Milk, cheese, butter, oils, chocolate, fatty
meats, soya beans.
For the athlete: Increases size and weight of the body.
Important for athletes who benefit from extra bulk such
as shot putters. Unnecessary weight can hinder
performance.
Are released for energy when there is a lack of
carbohydrate stores.
Extras: should make up 1/3 or less of our daily intake.
Made up of saturated, polyunsaturated and
monounsaturated fatty acids. High levels of fat intake
can lead to high cholesterol levels.

7. Vitamins
Function: general health of vision, skin condition, forming
of red blood cells and blood clotting, good condition of
bones and teeth.
Fat soluble
A, D, K, E
Water soluble
B, C
For the athlete: General health is important to be able to
perform well. Vitamin B is used more when training hard
so need to be replenished.
Extras: Deficiencies include Night blindness (A), Rickets
– softening of bones (D), scurvy – bleeding gums (C).

8. Vitamins

9. Minerals
Calcium: helps with the growth of bones. e.g. milk, cheese
and cereals.
Iron: formation of red blood cells, carrying oxygen around
the body. e.g. red meat, liver and green veg.
Iodine: formation of hormones. e.g. milk and saltwater
fish.
Sodium: regulates bodily fluids. e.g. fast foods, crisps.
For the athlete: increase efficiency of carrying oxygen
to the muscles – prevents fatigue, blood clotting, bone and
muscle strengthening – aiding recovery after injury.
Extras: excessive sodium leads to high blood pressure

10. Fibre
Function: helps to keep the digestive system
functioning properly – prevents constipation, helps to
reduce cholesterol – keeping the heart healthy.
Examples: Leaves, seed cases, cereals and whole
grains.
For the athlete: Less cholesterol makes the heart
more efficient. Body retains less waste.

11. Water
Function: chemical reactions in the body, prevents
overheating
Examples: Fluids and food
For the athlete: allows the blood to flow more easily
around the body therefore will increase oxygen
reaching the working muscles when exercising. This
will also increase nutrient transport, heat control,
and waste removal.
Extras: we need to replenish water that is lost
through urine, sweat and condensation as we breathe.

12. 4.1 – Food Diary
• Keep a food diary over a 7 day period between
now and next lesson, to check how balanced
your diet actually is.
• RESEARCH TASK:
– Find out about diseases that can be caused by
incorrect diet.
– Malnutrition
– Obesity
– Anorexia

13. Food Groups

14. Dietary Imbalances
• Malnutrition – This is a physical weakness resulting
from insufficient food or an unbalanced diet.
• Obesity – This is a condition of being extremely fat or
overweight, which frequently results in health
problems
• Anorexia – This is an eating disorder primarily
occurring in girls and women, related to the fear of
gaining weight, self starvation and a distorted body
image.

15. Key Terms
Nutrients – The substances that make up food
Dehydration – The rapid loss of water from
the body
Body Image – A Personal concept of your own
physical appearance.

16. 4.2 – Specific Diets
• The main purpose of any diet is that it must be
balanced.
• A Balanced Diet
• An athlete on occasions may need to adjust
their diet depending on their sporting activity.

17. Levels of Participation
• Eating food is necessary to provide the body
with energy.
• Eating the correct food will ensure that you
are also able to maintain the correct body
weight for your particular needs.
• Energy is still needed even at rest.
BASAL METABOLIC RATE
• The number of CALORIES you take in need to
balance.

18. Key Terms
• BMR – The minimum rate of energy required
to keep all of the life processes of the body
maintained when it is at rest.
• Calorie – A unit that measures heat or energy
production in the body.
• Glycogen – The form of carbohydrate, which is
converted into glucose as needed by the body
to satisfy its energy needs

19. When to Eat?
Before an activity – do not eat too close to
performing. Try to wait about two hours after
eating.
During an activity – Generally you should not
eat during an activity but something light and
in small quantity, such as a banana would be
fine.
After activity – You should try to leave the
same two hour gap.

20. Liquids
• Liquids may need to be taken before, during
and after the activity to avoid dehydration,
but do not take in too much liquid
immediately after finishing as this can result in
discomfort.

21. Carbohydrate Loading
• Endurance athletes will benefit from this,
mainly marathon runners.
• Need to eat plenty of starch rich foods such as
rice and pasta in the week leading up to the
activity.
• The starch increases the amount of glycogen
in the muscles which can delay tiredness as it
is a slow release form of energy.

22. High Protein Diets
• Often used by body builders as a means of
building muscle and losing fat.
• Extra protein alone does not build muscle
alone and it can be very difficult to digest.

23. Videos
• Eating Your way to success
• Foods to provide energy
• Quiz

24. Questions
1. Which of the following food groups is not
essential for a healthy diet?
A. Fruit and Veg
B. Food and drinks high in fat and/or sugar
C. Bread, rice, potatoes, pasta and other starchy foods
D. Meat, fish, eggs, beans and other non dairy sources of
protein
2. What are nutients?

25. 3. Name the two types of carbohydrate and give an
example of each one.
4. What are the main benefits of fat as a food
source?
5. What are proteins also commonly known as?
6. What is the main source of essential vitamins?
7. In which types of food are the minerals mainly
found?
8. Why is it essential to maintain levels of
fluids/water?
9. What is obesity and how is it caused?
10.What is meant by basal metabolic rate?

26. 11.What is a calorie?
12.What is the time period during which you
should not eat both before and after
exercise?
13.What is meant by carbohydrate loading and
which types of performer would be likely to
make use of it?
14.Who might decide to use a high profile
protein diet? What possible problems could
be caused by following this?