Balanced Diet
Balanced diet should consist of 60% carbohydrates. 90% of which should be complex carbohydrates and 10% should be simple carbs. You should have 10% protein in your diet (0.8g of protein to every Kg of body weight). You should consume 30% of fats. 10% should be monounsaturated fats, 10% should be polyunsaturated fats and the other 10% should be saturated fats. The best way to get all the vitamins, minerals and nutrients we need is to eat a variety of foods, no one food can provide us with all we need to keep our bodies healthy.
An example of a balanced diet for a sportsperson
|
Name: Ruby Bleakney |
Height: 5ft 3” |
Age: 17 |
Weight: 60Kg/ 9½ stone |
|
Sport: Football |
Gender: Female |
|
|
|
Dietary Requirements |
Carbohydrates 60% |
Protein 10% |
Fat 30% |
|
BMR: 1439.1 |
TDEE:2482.4475 |
|
|
The Athletes Needs:
Carbohydrates-2482/100 X 60= 1489.2 kcals 1489.2/4= 372.3g per day
Protein- 2482/100 X 10= 248.2 kcals 248.2/4= 62.05g per day
Fat- 2482/100 X 30= 744.6 kcals 744.6/4=186.15g per day
The above equations show what Ruby needs in her diet in order to keep her energy levels balanced and hopefully result in her performing to her best. If Ruby doesn’t get the required amount of carbohydrates she should have each day (372.3g) then this could result in her not having enough energy and could affect her performance in her sport. Also if she doesn’t eat the required amount of protein each day (62.05g) then her muscles may not be as strong and healthy as what they could be, also if she has an injury it is vital she gets the amount of protein she needs if not more in order to help her muscles to heal and muscle to rebuild. Ruby also needs her required amount of fats each day (186.15g) to mainly keep her bones healthy provide her with heat and to maintain her general health.
