Unit 11 – Nutrition in Sport

Assessment 1 (P1 and P2)

Describe nutrition, including nutritional requirements.

Carbohydrates / Proteins / Fats / Vitamins and Minerals / Fibre

Common terminology

Recommended daily allowance (RDA) / Optimum level / Safe Intake (SI) / Estimated Average Requirements (EAR)

Describe the structure and function of the digestive system.

Complete a paragraph describing how digestion works using the info above.

Functions of the digestive system

Digestion / Absorption / Excretion

Assessment 2 (P3, M1, P4, M2, D1)

Describe (P3) /Explain (M1) energy intake and expenditure in sports performance.

How is energy measured

Calories / Joules / Kilocalories (kcals) / Kilojoules

Briefly mention the sources of energy

Carbohydrates / Protein / Fats

Measuring requirements – what is it and how accurate are these tests

Percentage body fat (skin fold) / Hydrodensitometry (test in water) / Body Composition (Your body type) / Body Weight (direct and indirect calorimetry)

Consider the following statement:

“Is energy balance important in sport?”

Use this statement to help you describe (P4)/ explain (M2) the importance of energy balance in relation to sports performance – also use this to describe (P3) and explain (M1) intake and expenditure in sports performance.

In order to achieve the distinction you need to Analyse the effects of energy balance on sports performance D1.

Think about what happens if:

1.  We don’t take in enough energy?

2.  Take on too much energy?

3.  Take on energy from the wrong sources? (think percentages)

4.  Wrong timings?

Basal Metabolism – What are the factors that affect it and why?

Age / Gender / Climate / Physical Activity / Basal Metabolism

Assessment 3 (P5)

Describe hydration and its effects on sports performance (P5)

What is hydration?

……………………………………………………………………………………………………………………………………………………………………………………………………

What are the signs of hydration/dehydration?

Hydration / Dehydration

Describe:

Dehydration / Hyperhydration / Hypohydration / Superhydration

Fluid intake:

Pre-event / Inter-event / Post-event

Sources of hydration – Describe the following (think about the positives/negatives? of each.

Water / Sports Drink- Isotonic / Sports Drink – Hypertonic / Sports Drink - Hypotonic

Now go on to describe the effects on sports performance. Think about:

Frequency (how often you can train for example, or how often you drink)

Intensity (how dehydration might affect this)

Duration (how it affects how long you can perform for…)

Recovery (how does it affect this?)

Progression

Assessment 4 (P6, M3, P7, M4, D2)

In this assessment you need to look into what is a balanced diet and create a two week diet plan for a performer in a selected activity (football etc)

1.  Describe the components of a balanced diet.

Carbohydrates / Fats / Protein / Water / Fibre
Vitamins / Minerals

2.  Planning the diet plan – Things you need to consider:

Is it appropriate for the activity/sport? (How many calories and carbohydrates etc do they need?) / What is the status of the perfomer? (Amateur, Semi-Pro or Pro?) What difference would it make? / What time of year it is? (Pre-season, Mid-season, post season?) What difference would there be? / Is the performer Pre-event, inter-event or post-event? What difference will there be?
Is the performer doing activities that are: Aerobic, anaerobic, strength, endurance or flexibility? / Assessment of the performers needs:
Is it for weight gain/loss – muscle gain - fat gain/loss? / Any allergies/food intolerances? / Sources of food – Is it all available?

Planning the diet plan 2.

Estimating how much energy your sports performer needs

To estimate how much energy your performer needs you need to consider their basal metabolism (BMR) and their physical activity level (PAL) and multiply BMR by PAL.

For your age BMR = 17.7W (X the persons weight here) + 657.

So if the person weighs 75kg then this would add up to 1984.5 kcals.

You are all moderately active, so you then times this by your PAL number of 1.7. Which gives you a total estimate of….3372 kcals per day.

This means your diet plan needs you to give you this much energy each day, from the RIGHT sources.

Sources

According to the textbook a male footballer should source his diet as follows:

47% Carbohydrates

14% Protein

39% Fat

You need to make sure the diet plan gives the player the right % for each.

So:

1.  Work out how many grams you have a day (total per day)

2.  Get the breakdown for grams of Fat, protein and carbohydrates

3.  Multiply the Fat grams by x 9 to get the kcals - Multiply the Carbs grams by x 4 to get the kcals - Multiply the protein grams by x 4 to get the kcals.

4.  Work out the percentages for the day (so what percentage of the total for the day was Fats, Protein and Carbohydrates. It should be close to the percentages above!)

Daily total of kcals / 3300 kcals
Fat in grams / 128 grams
Percentage of fat (daily) / 128 x 9 = 1152 kcals
Which means fat is 35% of the daily intake.

Food and
Drink / Carbohydrates
(Total Grams) / Fats
(Total Grams) / Protein
(Total Grams)
Breakfast
Dinner
Tea
Kcals / (x4) / (x9) / (x4)
Percentage of daily intake (kcals) / (3300 Kcals daily)

Two week diet plan

Monday / Tuesday / Wednesday / Thursday / Friday / Saturday / Sunday

Explain (M4) and Justify (D2) the two week diet plan for the player.

In this you need to explain why you did what you did. Look back at the considerations page and explain/justify why you:

1.  Picked certain foods

2.  Why, if pre-season, the diet would be different to mid-season?

3.  Why the diet would be different on a match day? Different timings?

Why did you design the plan the way you did? Justify (give supporting reasons to explain why you came to the conclusions/decisions you took)