BTEC Level 3 Sports and Exercise Science Nutrition PDF

BTEC Level 3 Sports and Exercise Science Unit 13: Nutrition for Sport and Exercise Performance Learning Aim A  Learning Aim A Principles of nutrition and hydration A1: Basic nutritional principles A2: Macronutrients A3: Micronutrients A4: Fibre A5: Fluid...

BTEC Level 3 Sports and Exercise Science Unit 13: Nutrition for Sport and Exercise Performance Learning Aim A  Learning Aim A Principles of nutrition and hydration A1: Basic nutritional principles A2: Macronutrients A3: Micronutrients A4: Fibre A5: Fluid Intake  A1: Basic Nutritional Principles Nutritional Measurements and Units The absolute fundamentals of nutrition is understanding how food and fluid is measured. Learning the below will make the rest of section A1 much easier. Measurement Abbreviation What are they? Calories CAL or ‘C’ A calorie is nothing more than a unit of measurement. A calorie measures the amount of energy in the food/ drink we consume. This technically means the amount of heat required to raise the temperature of 1 gram of water by 1 degree Celcius. Kilocalories KCAL This is generally what you see on the back of food packaging and is normally just talked about as calories however there is one main difference. The amount of heat required to raise the temperature of 1000 g (1 kilogram) of water 1 degree C which is different to the above..  A1: Basic Nutritional Principles Nutritional Measurements and Units Continued Joules and Kilojoules are simply another form of measuring the energy within food and drink. This is often seen different dependant on the country you are in but other Joules and Calories can be seen in England. The conversion looks like this - 1 kcal = 4.184(4.2)kJ, so a 1000 kcal diet provides 4184 (4.2)kJ Measurement Abbreviation What are they? Joules J 1000 Joules is the same as 1KJ A smaller unit of measurement. Kilojoules KJ The most up to date for of measurement when discussing nutritional content. But essentially this is a unit of measurement.  A1: Basic Nutritional Principles Recommended Daily allowance (RDA) or Recommended Daily intake (RDI) The estimated amount of nutrients per day that should be consumed for the maintenance of good health and daily function. The NHS (2020) states that the RDA for uk residents is: Energy: 8,400kJ/2,000kcal Total fat: less than 70g Saturates: less than 20g Carbohydrate: at least 260g Total sugars: 90g Protein: 50g Salt: less than 6g  A1: Basic Nutritional Principles Metabolism This is the process by which your body converts what you eat and drink into energy. The speed of this process is dependant on your size, sex and age. In addition, two functions that we have control over include food processing and physical activity. Your body size and composition: People who are larger or have more muscle burn more calories, even at rest. Your sex: Men usually have less body fat and more muscle than do women of the same age and weight, which means men burn more calories. Your age: As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning. Food processing (thermogenesis): Digesting, absorbing, transporting and storing the food you consume Physical activity: This is the most varied factor when determining how many calories the body burns. This takes into account actualy exercise as well as general physical activity such as walking. Scientists call the activity you do all day that isn't deliberate exercise nonexercise activity thermogenesis (NEAT).  A1: Basic Nutritional Principles Basal Metabolic Rate (BMR) This is the sum total of all the reactions that occur in the body when at complete rest and no digestion is occurring for example Sleeping. This is usually expressed as the number of calories needed to sustain basic functioning. The base level of energy needed to keep bodily functions ‘ticking over’. Comprises the largest chunk of our daily energy needs. The brain needs 600 calories a day on average however there are many factors that affect our BMR. These include: Age, body size, growth, body composition, fever, Stress, Environmental factors, fasting and Thyroxin. Thyroxin = The hormone that that regulates your BMR. The more produced = a higher BMR  The Harris-Benedict equation Men BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age). Women BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age) (1 inch = 2.54 cm / 1 kg = 2.2 lbs / 1 stone = 14 lbs) For example: Female, 30 years old, 5’ 6” tall (167.6 cm) and weigh 8 stone 8 lbs (54.5 kg). BMR = 655 + 523 + 302 – 141 = 1339 calories/day The Harris-Benedict equation – Activity level effects Once the BMR is known, the total daily energy expenditure (TDEE) can be calculated by multiplying BMR by the activity multiplier. Activity multiplier Sedentary BMR x 1.2 Little or no exercise, desk job. Lightly active BMR x 1.375 Light exercise/sports 1-3 days/week. Moderately active BMR x 1.55 Moderate exercise/sports 3-5 days/week. Very active BMR x 1.725 Hard exercise/sports 6-7 days/week. Extra active BMR x 1.9 Hard daily exercise/sports and physical job. A1: Basic Nutritional Principles What is energy balance? Our Energy balance refers to maintaining a careful balance of both our intake and expenditure. In general health, it can mean the difference between maintaining correct body functions (in relation to a nutrients role in the body) and becoming deficient in those nutrients. In Sport, it can mean the difference between finishing and not finishing, winning and losing – Its how we correctly govern our bodies nutritional fuel and repair. A1: Basic Nutritional Principles Intake and Expenditure Intake: The amount of calories we consume. Expenditure: The amount of calories we burn off. Why is it important to know these terms when exploring an athletes nutrition? A1: Basic Nutritional Principles Intake and Expenditure We need to know exactly what we need to consume and what we expire, so that our bodies “run” as efficiently as possible. With the vast number of sports and choices in physical activity, these two quantities will differ depending on what we do. Together, managing our intake and expenditure is called our: Energy Balance A1: Basic Nutritional Principles Energy Balance - Balanced Energy Balance can be viewed in three different ways: Balanced Positive Negative What do you think these could mean? A1: Basic Nutritional Principles Energy Balance - Balanced Intake Balance Status Expenditure (Food and Drink) (Resting Metabolism, Dietary Thermogenesis and Physical Activity) Energy Intake Energy Expenditure = Energy Intake Energy Expenditure > Energy Intake Energy Expenditure < Table 1. The 3 types of energy balance, Equal (=), Positive (>) and Negative (