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nutrition for sport
Transcript of nutrition for sport
by Ethan Pilkington
Vitamins like minerals are an essential part of our diets, most people can get all the vitamins they need for a healthy body by eating a balanced diet.
vitamins can be found in foods such as cereals,fruit,vegetables,bead,red meat, fish,poultry,dairy products,legumes,seeds and nuts and to maintain a healthy diet you should try and have a balance of these.
There are two different types of vitamin water soluble and fat soluble which travel around our body in the two different ways.Different vitamins help to maintain our body in different ways:
Vitamin A: healthy skin and bones , vision and immune system. You would find these in carrot juice,pumpkin,sweet potatoes,carrots,spinach,tuna and mango's.
Vitamin B: (1 & 2) vision and skin health to stabalise energy and nerve function.
Vitamin C: iron absorption and protein metabolism.
Vitamin D: To help absorb calcium.
Vitamin E: protects cell walls.
Vitamin K: blood clotting
There are many others that traces are needed to keep us fit and well.
Fats are needed for a balanced diet, as we cannot live without fat in our diet, they fuel the body, help us absorb vitamins and insulate the nervous system tissue in the body.
There are three different types of fats, unsaturated fats found in plants and fish, These are good for maintaining a healthy heart. Saturated fats found in animal products such as meat and dairy produce not too much of these should be eaten as they can raise blood cholesterol levels and increase the risk of heart disease. monounsaturated fats are often found in seeds,peanuts and avocados this type of fats can help you lower your cholesterol levels.
This would help with my sport because i need every bit of energy that i have to make sure that i do the best that i can do with each shot that I play, I would need more polyunsaturated and monounsaturated as it would keep my body healthier as a result of having these in my diet.
Protein is used for muscle growth and repairs to the body, a regular intake of protein is essential to help keep a golfers body to be strong and to repair any damage done through playing or practicing.
There are two types of proteins, animal proteins found in meat, fish, eggs and dairy produce and vegetable protein which are found in nuts, seed, beans and rice.
This would be useful in golf because you need a good intake of protein after you play a round of golf so your muscles can repair ready for the following round the next day.
Minerals are an important part of your diet as they are used to help the body grow and stay healthy.
There are two types of minerals Macro and Trace, minerals from the macro group are needed in larger amounts trace minerals as the name suggests means only a trace amount is needed.
Calcium is the top macro-mineral and is needed for strong bones and teeth it can be found in dairy produce, canned fish and leafy green vegetables.
Iron is also an important mineral as it is needed to transport oxygen from your lungs to the rest of your body. Iron can be found in red meat, eggs ,beans and leafy green vegetables.
Potassium keeps the muscles and nervous system working properly helping to aid concentration and making sure the amount of water is right between cells and and body fluids. Potassium is found in bananas, tomatoes citrus fruits and green vegetables.
Zinc is important as it helps the immune system fight against illnesses and infections and can be found in red meat, dark chicken meat nuts, beans and lentils.
Iodine is a mineral which makes a hormone called thyroxine by the thyroid gland. This hormone can be used for energy production, growth and the nervous system development. You can find this minerals in foods such as milk,vegetables,eggs,sea food and meat.
This would be good for golf because a golfer would need minerals to help with there bodies development but the mineral called sodium should be avoided because it causes dehydration and high blood pressure.
During competition the nutritional needs of a golfer change, to maintain a high level of skill and concentration over a 3-5 hour period over a few days, requires a different diet. They often miss a meal during the period of being on the practise ground and then playing their competition round, so careful planning has to be done.
If Possible they have a high carbohydrate meal 3 hours before they play
If it is an early morning round then they eat a high carbohydrate meal the night before and have a small snack 60 minutes before they play.
Snacks should be taken on the course like bananas, peanut butter sandwiches or nuts which can be eaten regularly to give a slow energy release.
Carbohydrates provide the body with glucose that is converted into energy.
There are two types of carbohydrates, Complex Carbohydrates (starches) are found in bread, grain, cereal, rice and are the best form of carbohydrate as they release energy slowly. Which gives me a longer period of time for my energy to release when i am playing a round of golf.
Simple Carbohydrates are found in sugar , fruit and milk, these often release energy quickly but have no important nutrients, Which would keep my concentration levels up while I am playing.
8:00 wake up have a drink of water
8:30 have breakfast oats
9:00 travel to the golf course
9:30 practice ground/warm up
10:00 tee off
have some sort of energy bar/banana
drink 2 to 3 bottles a round
end of round have a small meal full of protein to recover from the day
go to bed
8:00 wake up have some oats for breakfast
8:15 get ready for the gym and set off
8:40 arrive at the gym and work out
10:00 finish work out
10:10 have a protein shake
10:30 go to the physio
11:30 go home and rest
1:30 travel to the other competition if you have one that week
4:55 evening meal
How to prepare food:
What a healthy balanced diet is:
In my presentations I will be talking about the nutritional needs in golf and what the effects are , I also will be talking about the different shots that you would be faced with in golf.
The first part of my assignment that i will be talking about carbohydrates (simple and complex),fat, protein, water, fibre, vitamins and minerals.
Also in my presentations i will be talking about how to cook and prepare foods, and what a balanced diet contains.
Another thing i will be talking about is the difference between a rest day and a competition day and what the different meals and different times change may effect my sport.
when you have fibre it has aids digestion which does also means that it makes you fuller for a longer period of time this means that you wouldn't want more food during my sport as it would let you focus on golf than foods.
fibre can be found in foods such as breakfast cereals,brown bread and fruit. eg apple, grapes and banana also you can find it in vegetables.
This would be good to play golf as if i eat a god amount of fibre before a round i can digest a better amount of foods meaning my body will feel full for a longer period of time.
Water is very important in my sport because it keeps my hydrated during my sport and throughout my day.
Having water can help lubricate my joints so i will be able to perform better and more concentrated during a competition also it would stop my getting dehydrated on the course.
And it flushes out waste and helps transports nutrients around the bodies.
In golf you would need to have a good amount of water because it keeps you hydrated for longer and it would keep you concentrated for the tournament that a golfer would take part in.
boiling foods this is a food preparation when you cook food in hot water this can be done when cooking egg, pasta, rice and vegetables.
A healthy balanced diet should contain the right amount of foods from every different amounts of food groups such as. carbohydrates,proteins,fats,fruit and vegetables.
You would have a slow amount of energy given off at a time so you could play golf for a longer amount of time.
When you play golf you would need all of these food groups to be able to have a controlled balanced diet.
When you are having supplements it contains things that you can have after a meal to have certain supplements that you would need such as iron tablets or extra vitamins because you may not be getting the right amount of them so you would need to take them.
Because when you are playing my sport it would be a very important thing to be able to have a that little extra bonus or advantage over the other competitors.So you would be able to perform better.