Diet, nutrition and hydration
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Para educadores: diapositivas de la lección, apuntes de repaso listos para usar sobre Diet, nutrition and hydration (Physical Education, Physical Training) — úsalos en tu lección, o presenta el tema como una actividad interactiva de clase que tus aprendices juegan como un juego en vivo.
Apuntes de la lección
Balanced diet
- A balanced dietary pattern includes varied sources of carbohydrate, protein, fat, vitamins, minerals, fibre and fluid in amounts appropriate to needs over time. Foods contain mixtures of nutrients, so one food group is not identical to one nutrient. Balance need not be achieved in identical proportions at every meal.
- Growth, activity, health, preferences, access and tolerance affect needs. General food-group guidance and an examination’s stated nutrient conventions serve different purposes. This lesson does not assign calorie targets, weigh learners or prescribe a diet for every performer.
Food groups and nutrients differ
Macronutrients
- Carbohydrate is an important fuel, especially for higher-intensity activity, and replenishes liver and muscle glycogen. Protein supplies amino acids for growth and tissue repair as well as other body functions. Fat supplies energy and contributes to structures, insulation and absorption of fat-soluble vitamins.
- Suitable sources include starchy foods and pulses for carbohydrate, beans, tofu, eggs, fish or meat for protein, and oils, nuts or seeds for unsaturated fats. Foods overlap in nutrients. Avoid describing fat as useless or implying that more protein automatically gives more muscle; the whole pattern and needs matter.
Principal energy-yielding groups
Micronutrients
- Vitamins and minerals support body functions without providing food energy. Iron contributes to haemoglobin for oxygen transport; calcium supports bones and teeth and also muscle and nerve function; vitamin D helps calcium regulation and bone health. These examples do not cover every function.
- A varied diet supports micronutrient intake. Specific nutritional or medical needs may require assessment and advice, but knowing a mineral’s function is not a reason to self-prescribe a supplement. More of a nutrient is not automatically better.
Micronutrients: examples of functions
Fibre and water
- Fibre is carbohydrate that supports bowel function and digestive health; much is not digested in the small intestine. Wholegrains, pulses, fruit and vegetables can provide it. A question must define its categories instead of wrongly excluding fibre from carbohydrate through an ambiguous macronutrient label.
- Water supports transport and temperature regulation without supplying food energy. Sweat evaporation helps cooling. Body-water proportion differs between people and changes with conditions; a single percentage is not a universal exact composition.
Fibre and water contribute differently
Energy balance
- Energy balance compares intake and expenditure over time. Food labels commonly use kilocalories (kcal), often called food calories, and kilojoules. A kcal is 1,000 small calories. Approximate balance is associated with stable stores, while sustained surplus tends to increase them.
- One meal or day cannot predict a precise change in scale weight because water, growth and other factors matter. Young people need energy for development as well as activity. This conceptual lesson contains no personal calorie target, restriction plan or body-comparison task.
Interpret energy balance over time
Hydration
- Dehydration occurs when body-water losses exceed appropriate replacement and can impair performance or temperature regulation. Thirst, darker urine, tiredness or headache can be clues but have other causes; cramps alone are not specific proof. Needs vary with the person, activity, weather and access to fluid.
- Excessive fluid intake can also be harmful. A typical sports drink supplies fluid, carbohydrate and some electrolytes; isotonic means similar osmotic concentration to body fluids, not simply any drink containing salt. A label calculation explains composition without establishing that everyone needs the product.
Fictional drink-label calculation
Sports nutrition
- Adequate energy, carbohydrate and fluid support activity and recovery; regular suitable protein-containing meals and snacks contribute to growth and repair. Post-exercise food can help, but repair is not restricted to one tiny time window and protein powder is not compulsory. Timing and food tolerance differ.
- Planned carbohydrate loading aims to raise glycogen before suitable prolonged endurance events, often alongside reduced training. It is not necessary for every session and is not a universal instruction for young performers. Large meals close to strenuous exercise can cause discomfort for some, but skipping meals is not the general solution.
Context changes the nutrition decision
Supplements and ergogenic aids
- Ergogenic aids are substances, equipment or methods intended to improve performance. Intention, effectiveness, health risk and anti-doping status are separate questions. A varied diet may meet needs without sports supplements; assessed clinical or nutritional needs are a different context.
- Products can contain undeclared ingredients. Batch testing reduces some risk but cannot guarantee safety or compliance, and anti-doping organisations do not endorse all supplement products. WADA’s 2026 List checked here prohibits anabolic agents; current applicable rules and appropriate professional advice govern individual decisions.
Evaluate a supplement claim
Diapositivas
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Preguntas de práctica
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1.What is a balanced diet?
Easy- Aone with the right amounts of all nutrients
- Bone with only protein
- Cone with only fat
- Done with no water
2.What is the main function of protein?
Easy- Amain energy source
- Binsulation
- Chydration
- Dgrowth and repair
3.Which is a major function of carbohydrate in sports nutrition?
Easy- Ainsulation only
- Bhydration
- Cenergy
- Dgrowth only
4.What is the main function of fat?
Easy- Ahydration
- Bproviding and storing energy, with insulation and other functions
- Cquick energy only
- Dmuscle repair
5.What is glycogen?
Easy- Astored carbohydrate
- Bstored protein
- Cstored fat
- Dwater
6.Which food is high in protein?
Easy- Apasta
- Bbread
- Csweets
- Dchicken
7.Which food is high in carbohydrate?
Easy- Achicken
- Boil
- Cpasta
- Dbutter
8.Which food is high in unsaturated fat?
Easy- Asugar
- Bolive oil
- Csweets
- Dwhite bread
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