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PDHPE Nutrition Plan

I have chosen football for this dietary study. Football requires high energy foods as a high energy level is needed for endurance.

For an average teenage boy, the fluid requirement for optimum health stands at 2.6 Litres a day.

The amount of water needed during exercise is around 250ml or one and a half glasses of water every 15 minutes of exercise. If this amount is not met, dehydration may occur causing headaches and in extreme cases, vomiting.

Sports Supplemtents

Some examples of sports supplements are sports gels, sports drinks, powders, performance bars and creatine.

Creatine helps to aid high intensity athletic performance as it helps to increase energy and has been shown to aid muscle growth.

Sports Drinks: Are designed to provide the right balance or carbohydrates and fluid as well as salts lost through sweat. These can help to aid performance.

Protein bars: most bars are specifically formulated to assist nutritional goals. They are usually low in carbs and help to enhance muscle growth.

Football.

The fluid intake of a footballer must be increased by 115% while the food intake must be increased by only 30%.

A footballer requires 5.6 Litres of water each day.

A footballers diet should be:

- High in energy for endurance

- High in carbohydrates to provide glucose for respiration.

- High in protein for muscle development

- Low in fat

- Must include lots of fruit and Vegetables

Oranges are high in:

- Nutrients

- Vitamin C

- Vitamin B1

- Vitamin A

- Potassium

- Calcium

- Fibre

All these are important in the ideal diet of a footballer.

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