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Unit 12: Sports Nutrition

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by

Katy Crawford

on 6 December 2012

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Transcript of Unit 12: Sports Nutrition

Unit Objectives...
On completion of this module students should:
1.Understand the concepts of nutrition and digestion.
2. Understand energy intake and expenditure in sports performance.
3. Understand the relationship between hydration and sports performance
4. Be able to plan a diet appropriate for a selected sports activity. Unit 12: Sports Nutrition KEY WORDS Assignment 1 Lesson Outcomes... NUTRITION.... The means by which your body takes in energy and nutrients in food to sustain growth and development, and to keep us alive and healthy. Grading Criteria P1: Describe nutrition, including national requirements using common terminology associated with nutrition.
P2: Describe the structure and function of the digestive system.
P6: Describe the components of a balanced diet.
M3: Explain the components of a balanced diet. Scenario:
Performance in sport can be attributed to a number of factors, although it is widely recognised that physical fitness, psychological fitness and nutrition play a crucial part in the success of a sports person. You are working as an assistant sports nutritionist in a local club and have recognised that some of the athletes at the club do not always focus on correct nutrition.

As a starting point, you decide to produce some materials to help them better understand their nutritional requirements. To be able to describe the different common terminology associated with nutrition and give examples of the different food groups, giving examples of which foods these can be found in. Lesson Objectives
To know and understand the different common terminology associated with nutrition and the different food groups.

Lesson Outcome
To be able to describe the different common terminology associated with nutrition and give examples of the different food groups, giving examples of which foods these can be found in. TASK 1....... Write down as many food groups as you can think of.
What are the functions of these food groups? Macronutrients and Micronutrients Macronutrient... Nutrient required by your body in daily amounts greater than a few grams.

Micronutrient... Nutrient required by your body in much smaller amounts; some in minute quantities. However, they still play a critical role. TASK 2....... Give three examples of each food group. Macronutrients Micronutrients Carbohydrates Proteins Fats Minerals Vitamins Fibre CARBOHYDRATES (SIMPLE)
Made up of molecules of sugar called saccharides which eventually are digested to become glucose.

Found as one of the following:
Monosaccharides- one saccharide molecule on its own. Three types;
- Glucose: occurs naturally in most carbs.
- Fructose: occurs in fruit and honey
- Galactose: does not occur freely but is a component found in milk products.

Disaccharides- two saccharide molecules joined together by a bond:
- Sucrose = glucose + fructose. (most commonly found as table sugar)
- Lactose = glucose + galactose (found in milk and milk products)
- Maltose = glucose + glucose (found in malt products, beer and cereals)

Called simple carbohydrates because they are short simple chains, existing as individual molecules. Task...
The following are sources of simple carbohydrates. Put them in order of how healthy a choice you think each would be.
Biscuits
Tinned fruit
Dried Fruit
Cakes
Sweets
Fresh Fruit
Jelly Babies
Jaffa Cakes
Fruit Smoothies
Fruit Juice
Sports Energy Drinks

Give three reasons why you have ranked the foods in this order. CARBOHYDRATES (COMPLEX)
Polysaccharides are long, complex chains of glucose molecules containing ten or more molecules.

To digest polysaccharides, the bonds need to be broken down through the process of digestion so that they can become individual glucose molecules and be absorbed into the bloodstream.

Complex carbohydrates can come in either their natural or refined forms.
- wheat and rice are naturally brown in colour due to their high levels of fibre, vitamins and minerals. Therefore, the brown varieties of bread, rice and pasta are of greater nutrient value than their white, refined varieties. Building blocks which make up the structures of the body.

Muscle, skin, bones, internal organs, cartilage and ligament all have a protein component.

We gain protein by eating protein-rich foods such as red meat, fish, chicken, eggs and diary products.

Diet should consist of between 10-20% protein, depending on specific needs of the individual.

Proteins have three specific roles:
-To build structures.
- To perform functions.
- To provide fuel. Fatty acids can be divided into:
Saturated fatty acids
- Majority come from animal sources such as red meat, poultry and dairy products.

Monounsaturated fatty acids
- Examples are olive oil, peanut oil and avacados.

Polyunsaturated fat
- Sunflower oil, fish oils, nuts and seeds.
Vital for healthy diet.

The functions of fat are as follows:
Formation of cell membrane.
A component of the brain and nervous system.
Protection of internal organs.
Constant sources of energy.
Store of energy.
Heat production. Organic substances that the body requires in small amounts.

Incapable of making vitamins for all needs, so they must be supplied through diet.

Water soluble- C and B (complex)
- Cannot be stored so must be consumed regularly.
Fat soluble- A, D, E and K
- Stored in the body’s fat so not necessary to consume. There are several minerals required to maintain a healthy body.

Calcium- Needed to build strong bones and teeth, helps to calm nerves and plays a role in muscle contraction and blood clotting.
- From milk and milk products, whole grains and cereals.

Magnesium- Aids the production of proteins and helps to regulate the body temperature.
- From whole grain foods, green vegetables, fish and nuts.

Potassium- Essential for metabolism of carbohydrates, fats and proteins. Aids growth and repair.
- From meat, fish, poultry, eggs, broccoli and nuts.

Iron- Required for the production of haemoglobin.
- From liver, lean meats, eggs, baked potatoes, whole grains, cereals and dried fruit. Dietary fibre is the part of a plant that is resistant to the body’s digestive enzymes.

The main benefit in eating fibre is that it retains water, easing digestion.

Research suggests that a high-fibre diet also reduces the risk of colon cancer. All fruits, vegetables and grains provide some fibre. TASK.....
In pairs create a poster on the food group that you have been given.
You must include ......
Explanation
Function
Examples
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