1.

3 - Energy use, diet, nutrition and

hydration
Learning objectives

To understand the role and importance of macronutrients and

micronutrients.

To describe how the body gets energy from carbohydrates, fats

and proteins and how nutrition changes dependant on sport or
training requirements.

To understand the factors affecting optimum weight.

To explain the importance of hydration for physical activity.

Energy, diet and hydration

How does the nutritional requirements change for

different athletes?
Energy, diet and hydration
Every person has an optimum weight. This depends on a number
of factors:

• Height
• Gender
• Bone structure
• Muscle girth (size)

Some athletes need to maintain

their weight carefully and as such
will pay close attention to their
dietary intake.
i.e. boxers and jockeys
Energy, diet and hydration
The energy requirements for physical activity can differ
dependant on many factors.

• Exercise/intensity
level - The higher the
exercise intensity the
more energy needed.
• Age – Younger
individuals need
more energy than
older adults.
• Gender – Women
tend to need less
energy intake than
men.
Energy, diet and hydration
Basal Metabolic Rate (BMR) is the bodies basic energy needs. It is
the lowest form of energy requirement to maintain the body
systems.
Each sport has a
different energy
requirement
depending on:

• Length of game
• Intensity of
activity
• Level of
opposition
Energy, diet and hydration
Body weight can affect performance in the following ways:
• A larger body weight can cause quicker fatigue
• Reduced speed of movement
• Limited strength levels
• Flexibility may be affected
• There is a need for more weight in certain
activities/positions i.e. Rugby prop
Energy, diet and hydration
A balanced diet involves the following macronutrients and
micronutrients and should be consumed in proportion.

Macronutrients

Carbohydrates – Fats – Secondary Proteins – responsible

primary energy source energy source & for the growth and
provides insulation repair of muscles

Micronutrients

Minerals – maintains a Vitamins – will also

healthy body maintain a healthy body
functioning
Macronutrients
Carbohydrates – this macronutrient is the ‘fuel’ that provide us
with energy to sustain performance.

Glucose in the form of Glycogen is

broken down from carbohydrate
to provide energy.
Macronutrients
Other sources of carbohydrate:

Fruit Bread Rice Pasta Potatoes

Macronutrients
Fats – These are also used for energy, but only when stores of
carbohydrate run low. Fat provides very slowly released energy.
This is important for endurance activities. The longer you work
the more fat is used.

The fitter you are

the more easily
your body uses up
stores of fat
Macronutrients
Other sources of fats:

Butter Cheese Fried and

snack
foods
Macronutrients
Protein – Protein is an essential nutrient that promotes growth
and repair of muscles. Proteins are also used to generate energy
only when the body has exhausted its stores of carbohydrates
and fats.

Proteins are especially

important for
sportspeople who need
to build up large,
powerful muscles.
Performers in sports like
weightlifting, rugby and
sprinting need a high
protein diets.
Macronutrients
Other sources of protein:

Eggs Chicken Fish

Micronutrients
Minerals – Your body needs minerals to help it function. In
particular minerals increase the efficiency of carrying oxygen to
muscles.

Minerals can be found in:

• Calcium in milk
• Iron in meat
Minerals are only needed
in small quantities but are
vital for the body.
Micronutrients
Vitamins – these generally contribute to the general health of an
athlete.

Vitamins are needed to:

• Resisting infection and disease

• Regulate chemical reactions in the body.
Other nutrients in a balanced diet
Fibre – This is very
important for
maintaining good health.
Fibre is required to aid
the smooth working of
our digestive system.

Water - The human body is 75%

water. We need regular intake to
replace the water lost through urine,
sweating and breathing.
When exercising the body loses even
more water which can cause
dehydration.
Hydration during exercise
It is essential to keep taking a small amount of fluid at regular
intervals during exercises to enable the body to function
properly.
Symptoms of dehydration are tiredness, lack of concentration
and headaches.

Performers exercising in hot climates may need to drink up to

2 litres of water per hour!
Dietary intake and performance
What an athlete eats in the run up to an event can greatly affect
performance.
Carbohydrate loading
This is a important part of a training programme and is
traditionally associated to long endurance events such as the
marathon.
Carbohydrate loading
By filling up on carbohydrates PRIOR to a performance an athlete
can build up a store of glycogen (energy) in the body.

This ensures their energy levels are maintained throughout a

long race.
Redistribution of blood during exercise
(Blood Shunting)

When exercising, the

distribution of blood around
the body changes according
to the demands.

Blood flow reduces to

systems not in use.
i.e. Digestive system
Redistribution of blood during exercise
(Blood Shunting)
This is why an exercise session should not start until at 2-3 hours
after a meal.
Hydration during and after exercise
Day of event: athletes will usually have a larger meal 3 to 4 hours
before the competition. They should make sure fluid levels are
high.
Hydration during and after exercise
During the event: Any prolonged exercise reduces water levels in
the body. Low water levels will result in a decrease in
performance. Regular water intake will prevent dehydration.

After the event: An athlete will

continue to drink fluids to
replace the water and
carbohydrate levels that are
depleted.