Diet

Making sure quantity we take in relates to how much exercise we do

Increases the amount of carbs stored at glycogen in muscles which will provide energy for performance - body can’t store much carbohydrate so unused is usually converted into fat and then stored it. Carbohydrates is more quickly usable source of energy than fats.

2-4 days prior to event Reduce exercise Increase amount of carbs u r eating Reduce fibre intake This leads to increased glycogen stored in ur muscles allowing optimum performance for longer

Important for some athletes to maximize the repair of muscle tissue broken down during explosive activity. Also to rest and recover some performance taken protein as soon as possible to increase protein synthesis, and therefore grow muscles. Anaerobic - sprinters weightlifters etc, power lifters

Means eating the right foods in the right amount which will enable us to work and exercise properly if we don’t eat a variety of foods incorrect proportions, we will not get all of the macro and micro nutrients. We need for a balanced diet and insufficient nutrient can cause health issues.

Show us how we need to make up our diet from different types of food to get her correct balance

Between 5 to 10 fruits and vegetables a day but variety within the group is still important. Seven areas include carbohydrates, vitamins, water, protein, minerals, fiber, and fats.

Nutrients, we need to have in our diet and enlarge quantities. We need them for energy growth, and repair those involved with physical activity need more of them.

-carbs- should be eaten in greater quantity and provide us with energy for use an aerobic and anaerobic activity - Fats - Smallest percentage of macro nutrients provides us with the energy, but should be eaten in moderation, easily stored in the body and can lead to weight gain - proteins used for growth and repair of muscles can produce energy, but not main function maybe be used by performers such as printers to aid muscle growth

We need to have in our diet in small quantities. Minerals and vitamins.. We need them to maintain good health and everyone needs them. Can be stored for future use, but some cannot be stored so we need to eat a fresh supply every day

Vitamin D is found in dairy foods and helps Body absorb the mineral calcium Calcium is a mineral found in food such as milk and it helps. Keep our bones strong.

Not micro nutrients, but they are still essential components water prevents dehydration, and is in most liquids and many foods - Fiber eats digestive system as and is found in vegetables and cereals

Top performers were plan exactly what they eat when they eat it to get most advantage from the food they eat

When we sweat, we lose water and salt it is vital. The correct levels of these are maintained as lack of fluid lead to dehydration, causing dizziness, fatigue, heat stroke, increased heart rate, nausea, and more. To help avoid dehydration drink plenty of water or energy drinks two hours before performance just before whenever possible during performance.