Lesson 7 Diet, Exercise and Sports Nutrition Physical inactivity has been identified by WHO as the 4 th leading risk factor for global mortality. Physical activity is any movement that burns calories whereas exercise is a subset, being planned and structured in nature, and aimed at improving physical fitness and health. The benefits of physical activity include: o Physical: helps control weight, boosts metabolism, improves energy levels, strengthens body and improves posture, improves cholesterol levels, decreased risk of CVD, improves Type 2 Diabetes, Metabolic Syndrome, Depression, certain Cancers, Arthritis, Stroke, Osteoporosis o Mental: relieves stress, improves mood, treats mild depression, improved confidence and self-esteem, improves sleep, decreases risk of dementia and Alzheimer s disease Why are we sedentary? demands of the modern lifestyle, desk bound jobs, less opportunities to be active, increased use of cars, sedentary entertainment Physical activity recommendations: o Children 60 minutes a day: all types of activities count, benefits include: improved cardiovascular and muscular fitness, strong bones, reduced anxiety and depression o Adults 150 minutes of moderate intensity activity a week OR 75 minutes of vigorous intensity activity a week PLUS 2 muscle strengthening sessions a week o Older adults (65+) same recommendations as those for adults WWW.SHAWACADEMY.COM 1
Moderate Aerobic Strength Training Vigorous Aerobic Brisk walking Water aerobics Cycling Doubles tennis Pushing a lawn mower Hiking Skateboarding Rollerblading Volleyball Basketball lifting weights working with resistance bands doing exercises that Use your body weight for resistance, such as push-ups and sit-ups Digging and shovelling Yoga Aerobic Jogging Running Cycling- fast or on hills Singles tennis Football Rugby Skipping rope Hockey Aerobics Exercise and weight loss: easier to limit calories by diet rather than burn them off - don t overestimate role of exercise in weight loss, exercise helps to create and energy deficit, keeps you positive and in good mood, effective at preventing weight gain and aiding weight maintenance How does physical activity prevent obesity: increases energy expenditure, decreased fat abound the waist, increased muscle mass, improved mood Calorie expenditure table below: WWW.SHAWACADEMY.COM 2
Increasing your physical activity: make exercise fun, listen to music, join a club, exercise with a friend, walk your dog, get outdoors, do something you enjoy Daily tips to move more: take the stairs, walk to work (even if partially), dance, walk on treadmill while watching TV, walk to the shop, housework and gardening, play a game with your children Remember to make a plan on how to include more activity into your day-to-day routine: Why? Who? What? Where? When? And How? Nutrition is an important determining factor in sporting performance and an inadequate diet can leave an athlete performing below par. Carbohydrates are an important fuel for athletes and the typical athletic diet should consist of 50-60% carbohydrate. Recommendations are outlined below. WWW.SHAWACADEMY.COM 3
Tip: Topping up low or empty glycogen stores after prolonged or high intensity exercise is essential to guarantee adequate stores for your next session. Consume a high glycaemic index snack (providing 1g of carbohydrate per kg body weight) within 2 hours. However, on average, aim to choose healthy carbohydrates (low GI, complex carbohydrates). Protein is required for growth and repair of body cells, intake recommendations are outlined below: WWW.SHAWACADEMY.COM 4
Research suggests protein after a heavy/strenuous training session is beneficial e.g. 0.2g / kg body weight Snacks for sports people, the following contain ~ 50g carbohydrate and 10g protein: 250-350ml of milkshake or fruit smoothie; 2 x 200g tubs of fruit-flavoured yoghurt; Bowl of breakfast cereal and milk; 200g tub of fruit-flavoured yoghurt topped with 1 cup of breakfast cereal; 250g tin of baked beans or spaghetti plus 2 slices of bread; 1 sandwich including cheese/meat/chicken in filling plus one piece of fruit; 1 tub of fruit flavoured yoghurt and a cereal bar; 2 crumpets with a thick spread of peanut butter; 250g (large) baked potato with cottage cheese or grated cheese filling; 150g thick crust pizza; Some sports bars (check labels) or Liquid meal supplements (check labels) Regarding fat intake: limit fat as per healthy eating guidelines and choose unsaturated fat over saturated fat Adequate iron intake is essential due to the role in plays in the transport of oxygen to the working cells Fluid intake is essential to prevent dehydration, which can impair performance in many sporting contexts: o Drink 300 600 ml before exercise, o Aim to drink 150 200 ml every 10 15 minutes o Drink afterwards to replace lost fluids o Can include: isotonic and hypertonic sports drinks, water or homemade carbohydrates / salt solutions Adequate calcium is essential to promote strong bones Protein supplements usually claim enhanced recovery or increased muscle mass o Pro s: essential amino acids are available, portable and convenient o Con s: expensive, protein needs can be met through food alone Sports gels can help to delay fatigue and improve endurance performance however they are high in calories and can lead to gastro-intestinal upset Sports bars can help to delay fatigue and are convenient due to being portable WWW.SHAWACADEMY.COM 5
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