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Balanced Diet Nutritionist - Nutritionist Resource

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What is a balanced diet? What nutrients do we need to stay healthy? Information about daily recommendations, 5 a day and how a nutritionist can help.

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Let's read.

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Whether you're an athlete, fitness fanatic, or you just want to be healthier, you should already know one of the most important factors in maintaining your lifestyle-a nutrition plan that includes a healthy daily diet.

Becoming an exceptional athlete requires a lot of time and effort, but if you're neglecting good nutrition, that time and effort may have less of an effect than you'd like. Rather than let yourself get to that point, why not take a few minutes to learn about proper nutrition and meal planning?

Nutrition for Athletes & Fitness Fanatics

You may be a veteran athlete or could be at the beginning of your fitness journey. Either way, there are some basic facts that you should always remember ( Source):

Water is a critical nutrient for athletes. Dehydration can cause muscle cramping and fatigue.

Athletes gain the most from the amount of carbohydrates stored in their bodies.

Fat provides body fuel, but its use depends on the duration of the exercise and the condition of the athlete.

Athletes achieve peak performance by training and eating a variety of healthy foods.

Why Carbohydrates Matter

Being your best starts with a healthy daily diet. Your diet should strike a healthy balance between protein, vitamins, healthy fats, fiber and carbohydrates. All of these nutrients are important, but the last one-carbohydrates-are perhaps the most important because your body gets the most benefit from them.

As you exercise or compete, your body burns calories. As a result, your body needs additional calories to make up for those that are being burned. Carbs, healthy fats and protein are needed for healthy energy production and increased muscle mass.

How Do I Know How Many Carbs I Need Every Day?

Your carbohydrate intake will always depend on a number of factors, including age, gender, body type, and what type of exercise or sport you're engaging in.

For example, "teen athletes may need anywhere from 2,000 to 5,000 total calories per day to meet their energy needs" ( Source). Older athletes will obviously need much more.

Michael Phelps, the well-known U.S. Olympic swimmer has told ESPN in the past that he normally eats between 8,000 and 10,000 calories every day to support his rigorous training and competition schedule. Dylan Armstrong, a shotputter from Canada has an intake that falls between 6,500 and 9,000 calories every day. Allyson Felix, a U.S. sprinter who won three gold medals at the 2012 Olympics consumes around 3,000 calories each day. She also ends every workout and training session with some form of protein shake or snack.

Your carb/calorie intake should always be based on your activity levels. Because training can change daily, it can be a good idea to calculate how many carbohydrates you should be getting each day. If you're not quite sure how to do so, check out this handy calculator. Just enter your age, gender, height, weight and intended activity.

Meal Frequency & Planning

It shouldn't be a surprise that the more frequently you eat, the more energy you'll have. According to Livestrong.com, "eating every two to four hours, or the equivalent of four to six meals a day, is ideal for most athletes" ( Source).

By eating smaller meals more frequently, it becomes a bit easier to reach your caloric intake for the day. This can lead to better performance, high metabolism, and a stable blood sugar level.

Tips for Meal Planning

When it comes to the three main meals of the day (breakfast, lunch, and dinner), you don't want to skip any of them. That being said, planning and preparing your meals ahead of time offers a great way to avoid missing a meal.

Not sure what to choose for each meal? No problem! Here are some great ideas:

Breakfast: After a good night' sleep, plenty of carbs and protein is ideal for a quality breakfast. Turkey bacon, whole-grain cereals, eggs and fresh fruit are some great options.

Lunch: Your lunch should almost always be a low-calorie option, when possible. Light pasta dishes are a good choice, and something simple like a chicken Caesar salad offers the protein, vitamins, and minerals your body needs without a high number of calories.

Dinner: Your dinner choice is important and should be well-balanced but high in protein, vitamins, healthy fats, fiber and, of course, carbs. Healthy options here can include chicken breast, green beans, rice, or whole-wheat bread, and a piece of fruit. Try to avoid eating dinner at a late time. Instead, choose a meal high in fiber, so you're not hungry right before bedtime.

Sample Meal Plans

Colorado State University offers a number of sample meal plans for athletes and fitness fiends. Check a few of them out below:

Sample of a high-carb diet:

Sample hydration recommendations:

Sample pre-event meal plans:

Post-Workout Protein Ideas

You should already know how important protein as after your workout,t raining session, or competition. Whether you indulge in a shake, snack bar, or other type of protein supplement, just make sure you don't forget it.

If you're not sure what to choose, Natural Healthy Concepts offers a range of great protein options. You can find some of my favorite options from Vega below:

Do you have any tips for healthy meal planning? We'd love to hear from you. Please leave us a comment below!

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Whether you're an athlete, fitness fanatic, or you just want to be healthier, you should already know one of the most important factors in maintaining your lifestyle-a nutrition plan that includes a healthy daily diet. Becoming an exceptional athlete requires a lot of time and effort, but if you're neglecting good nutrition, that time and effort may have less of an effect than you'd like.

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What does the diet of an Olympic athlete look like?

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The ideal diet for an athlete is not very different from the diet recommended for any healthy person.

However, the amount of each food group you need will depend on:

The type of sport

The amount of training you do

The amount of time you spend doing the activity or exercise

People tend to overestimate the amount of calories they burn per workout so it is important to avoid taking in more energy than you expend exercising.

To help you perform better, avoid exercising on an empty stomach. Everyone is different, so you will need to learn:

How long before exercising is best for you to eat

How much food is the right amount for you

CARBOHYDRATES
Carbohydrates are needed to provide energy during exercise. Carbohydrates are stored mostly in the muscles and liver.

Complex carbohydrates are found in foods such as pasta, bagels, whole grain breads, and rice. They provide energy, fiber, vitamins, and minerals. These foods are low in fat.

Simple sugars, such as soft drinks, jams and jellies, and candy provide a lot of calories, but they do not provide vitamins, minerals, and other nutrients.

What matters most is the total amount of carbohydrates you eat each day. A little more than half of your calories should come from carbohydrates.

It's beneficial to eat carbohydrates before you exercise if you will be exercising for more than 1 hour. You might have a glass of fruit juice, a cup (245 grams) of yogurt, or an English muffin with jelly. Limit the amount of fat you consume in the hour before an athletic event.

You also need carbohydrates during exercise if you will be doing more than an hour of intense aerobic exercise. You can satisfy this need by having:

Five to ten ounces (150 to 300 milliliters) of a sports drink every 15 to 20 minutes

Two to three handfuls of pretzels

One-half to two-thirds cup (40 to 55 grams) of low-fat granola

After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily.

People who exercise or train for more than 90 minutes should eat or drink more carbohydrates, possibly with protein, 2 hours later. Try a sports bar, trail mix with nuts, or yogurt and granola

For workouts lasting less than 60 minute, water is most often all that is needed.

PROTEIN
Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up.

But it is also a myth that a high-protein diet will promote muscle growth.

Only strength training and exercise will change muscle.

Athletes, even body builders, need only a little bit of extra protein to support muscle growth. Athletes can easily meet this increased need by eating more total calories (eating more food).

Most Americans already eat almost twice as much protein as they need for muscle development. Too much protein in the diet:

Will be stored as increased body fat

Can increase the chance for dehydration (not enough fluids in the body)

Can lead to loss of calcium

Can put an added burden on the kidneys

Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise.

Amino acid supplements and eating a lot of protein are not recommended.
WATER AND OTHER FLUIDS
Water is the most important, yet overlooked, nutrient for athletes. Water and fluids are essential to keep the body hydrated and at the right temperature. Your body can lose several liters of sweat in an hour of vigorous exercise.

Clear urine is a good sign that you have fully rehydrated. Some ideas for keeping enough fluids in the body include:

Make sure you drink plenty of fluids with every meal, whether or not you will be exercising.

Drink about 16 ounces (2 cups) or 480 milliliters of water 2 hours before a workout. It is important to start exercising with enough water in your body.

Continue to sip water during and after you exercise, about 1/2 to 1 cup (120 to 240 milliliters) of fluid every 15 to 20 minutes. Water is best for the first hour. Switching to an energy drink after the first hour will help you get enough electrolytes.

Drink even when you no longer feel thirsty.

Pouring water over your head might feel good, but it will not get fluids into your body.

Offer children water often during sports activities. They do not respond to thirst as well as adults.

Teenagers and adults should replace any body weight lost during exercise with an equal amount of fluids. For every pound (450 grams) you lose while exercising, you should drink 16 to 24 ounces (480 to 720 milliliters) or 3 cups (720 milliliters) of fluid within the next 6 hours.
ACHIEVING DESIRED WEIGHTS FOR COMPETITIVE PURPOSES
Changing your body weight to improve performance must be done safely, or it may do more harm than good. Keeping your body weight too low, losing weight too quickly, or preventing weight gain in an unnatural way can have negative health effects. It is important to set realistic body weight goals.

Young athletes who are trying to lose weight should work with a registered dietitian. Experimenting with diets on your own can lead to poor eating habits with inadequate or excessive intake of certain nutrients.

Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training.

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Nutrition and athletic performance: MedlinePlus Medical Encyclopedia

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Good nutrition can help enhance athletic performance. An active lifestyle and exercise routine, along with eating well, is the best way to stay healthy.

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FORM 4 TERM 3
Foods for Health and Athletic Performance

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Skill related components of fitness quiz GCSE PE

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Factors Affecting Performance flipped lesson for GCSE Physical Education by Jon Tait

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FORM 4 TERM 3
Factors Affecting Fitness

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The Open and Closed Continuum (Galligan 2000)[2]

This continuum is concerned with the effects of the environment on skills (Knapp 1967)[1]

Open skills: sports such as Netball, Football, and Hockey involve open skills. The environment is constantly changing and so movements have to be continually adapted. Skills are predominantly perceptual and externally paced, for example a pass in football.

Closed skills. These skills take place in a stable, predictable environment and the performer knows exactly what to do and when. Skills are not affected by the environment and movements follow set patterns and have a clear beginning and end. The skills tend to be self-paced, for example a free throw in Basketball, and serving in Squash or Tennis.

Knapp (1967)[1] suggests that skills can fit on a continuum between open and closed.

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QUESTIONS TO THINK ABOUT AS YOU LOOK AT THE VIDEO.

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QUESTIONS TO THINK ABOUT AS YOU LOOK AT THE VIDEO.

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1. What is a skill and list categories of skills?
2. What is a technique?
3. Explain the three phases of learning a skill.
4. Give examples of open and closed skills.

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AS PE Acquisition of Skill - Phases of Learning wk 4. As per usual, make good notes on the screencast and bring to lesson to discuss! This will be part of your essay-based assessment, so think of any questions you may wish to ask this week too.

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FORM 4 TERM 3
SKILL LEARNING

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Respiratory volumes are the amount of air inhaled, exhaled and stored within the lungs at any given time.

Tidal Volume: The amount of air which enters the lungs during normal inhalation at rest. The average tidal volume is 500ml. The same amount leaves the lungs during exhalation.

Inspiratory Reserve Volume: The amount of extra air inhaled (above tidal volume) during a deep breath. This can be as high as 3000ml.

Expiratory Reserve Volume: The amount of extra air exhaled (above tidal volume) during a forceful breath out.

Residual Volume: The amount of air left in the lungs following a maximal exhalation. There is always some air remaining to prevent the lungs from collapsing.

Vital Capacity: The most air you can exhale after taking the deepest breath you can. It can be up to ten times more than you would normally exhale.

Total Lung Capacity: This is the vital lung capacity plus the residual volume and is the total amount of air the lungs can hold. The average total lung capacity is 6000ml, although this varies with age, height, sex and health.

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FORM 4 TERM 3
THE RESPIRATORY SYSTEM.

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QUESTIONS TO THINK ABOUT AS YOU LOOK AT THE VIDEO.

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QUESTIONS TO THINK ABOUT AS YOU LOOK AT THE VIDEO.

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1. Name the parts of the structure of the respiratory system.
2. Explain how the respiratory system works.
3. How does exercise affect the respiratory system?