Sports Nutrition

James Barraclough Lesson 1: Introduction

Aims:
Objectives: Assignment brief Introduction

Task 1: Concepts of Nutrition & Digestion

You are nutritionist working for (EIS). Produce poster on nutrition/digestion for Manchester Uniteds academy P1 describe nutrition, including requirements using recommended guidelines from public health sources Nutrition: macronutrients (carbs, proteins, fats); micronutrients (vitamins, minerals); fibre; nutritional requirements (essential/non-essential); common terminology (RDA, SI, EAR) P2 describe structure & function of digestive system Digestion: structure (buccal cavity, oesophagus, stomach, duodenum, pancreas, liver, gall bladder, small & large intestine, kidneys, digestive juices & enzymes); function (digestion, absorption, excretion)

Task 2: Energy Intake & Expenditure in Sports Performance

Next assignment working with Manchester Citys academy. Produce information booklet on energy intake & balance P3 describe energy intake & expenditure in sports performance Energy: measures (calories, joules, kilocalories, kilojoules); sources, e.g. fats, carbohydrates, proteins; measuring requirements, e.g. body composition, lean body mass, percentage body fat (skinfold analyses, bioelectrical impedance analysis, hydrosensitometry); body weight; calorimetry (direct, indirect) M1 explain energy intake & expenditure in sports performance P4 describe energy balance & importance to sports performance Energy balance: basal metabolism; age; gender; climate; physical activity M2 explain importance of energy balance in relation to sports performance D1 analyse effects of energy balance

Task 3: Relationship between Hydration & Sports Performance

Give presentation to UK Athletics on why athletes should be hydrated before, during & after performance. Deliver PowerPoint presentation using charts & diagrams where appropriate P5 describe hydration & effects on sports performance Hydration: signs & symptoms (dehydration, hyperhydration, hypohydration, superhydration); fluid intake (pre-event, inter-event, post-event); sources, e.g. water, sports drinks (hypertonic, hypotonic, isotonic) Effects on sports performance: e.g. frequency, intensity, duration, specificity, progression, recovery

 Final assignment: diet book for selected performer from sport of your choice. Include basic information on components of balanced sport diet & appropriate 2 week plan P6 describe components of balanced diet Diet: balanced diet (carbohydrates, fats, proteins, water, fibre, vitamins, minerals) Activities: e.g. aerobic, anaerobic, muscular strength and endurance, flexibility; timing, e.g. pre-season, midseason, post-season, pre-event, inter-event, post-event M3 explain components of balanced diet P7 plan 2 week diet plan for sports performer for selected sports activity Planning diets: appropriate for activity & sports performer; assessment of needs e.g. weight gain/loss, muscle gain, fat gain/loss; nutrition (macronutrients, micronutrients, fibre); food groups (grains, vegetables, fruits, oils, dairy, meat); sources; availability M4 explain 2 week diet plan for sports performer for selected activity D2 justify 2 week diet plan for sports performer for selected activity

Task 4: Plan Diet Appropriate for Selected Sports Activity

Introduction to Nutrition
Why nutrition is important:
Supersize Me in 7 mins: How too much of McDonald's will make you feel! - YouTube

Complete the nutrition quiz

Recap: Quiz Answers

1. 2. 3. 4. 5. Way in which energy & nutrients in food taken in by body Carbohydrates, proteins & fats Carbohydrates 4 Complex: brown rice/bread, wholewheat, wholegrain & Simple: refined foods e.g. jam, sugar, white rice/bread 6. Glycogen 7. Protein 8. Complete (meat, dairy, fish) & incomplete (cereal, bread, pasta) 9. Fat, energy 10. 9

Recap: Quiz Answers

11. Protect & cushion organs 12. Saturated, polyunsaturated, monounsaturated 13. Saturated: junk food, crisps, chips; Monounsaturated: olives, peanuts, corn oil; Polyunsaturated: oily fish, nuts, sunflower oil/spread 14. Nutrients required in small amounts by your body 15. Vitamins: prevent disease & help bodily functions; Minerals: form essential parts of body e.g. calcium in bones 16. Soluble & insoluble, cancer, disease & diabetes 17. c.18g 18. Non-starch polysaccharide

Next lesson
Nutritional requirements (essential & non-essential) Common terminology (RDA, SI, EAR)