Fueling Performance: Mastering Nutrition for Sport and Exercise

Open Ended

What are the 3 macronutrients and their functions?

Labelling

Which plant is associated with this carbohydrate source?

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Rice

Oats

Barley

Wheat

Labelling

Which plant is associated with this carbohydrate source?

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Potatoes

Rice

Wheat

Labelling

Which plant is associated with this carbohydrate source?

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Turnip

Potatoes

Wheat

Carrots

Labelling

Which plant is associated with this carbohydrate source?

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Turnip

Wheat

Carrot

Potatoes

Labelling

Can you identify the plant or animal product which is associated with the source of carbohydrate?

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Honey

Jam

Sugar

Fructose

Labelling

Can you identify the plant or animal product which is associated with the source of carbohydrate?

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Jam

Honey

Sucrose

Fructose

Labelling

Can you identify the plant or animal product which is associated with the source of carbohydrate?

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Honey

Sucrose

Jam

Fructose

Labelling

Can you identify the plant or animal product which is associated with the source of carbohydrate?

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Fructose

Glycogen

Sucrose

Glucose

Labelling

Can you identify the plant or animal product which is associated with the source of fat?

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Fish

Olives

Avocado

Peanut

Labelling

Can you identify the plant or animal product which is associated with the source of fat?

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Milk

Butter

Egg

Cream

Labelling

Can you identify the plant or animal product which is associated with the source of fat?

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Cream

Paté

Dripping

Lard

Labelling

Can you identify the plant or animal product which is associated with the source of fat?

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Brazil nut

Coconut

Hazel nut

Peanut

Categorize

Options (9)

Coconut oil

Full fat dairy

Lard

Olive oil

Peanut oil

Rapeseed Oil

Nuts

Sunflower oil

Fish oil

Sources and types of fat

Saturated

Monounsaturated

Polyunsaturated

Categorize

Options (8)

Meat

Fish

Dairy

Rice

Peas

Beans

Offal

Seeds

Sources and types of proteins

Complete

Incomplete

Recommended Daily Intake

​Carbohydrates

• To support health and performance - 50-60% of daily calorie intake

• Greater intakes may be required by athletes in regular intense training

Recommended Daily Intake

​Fats

• It is recommended that fat intake represents 30-35% of total calorie intake (90g for men, 70g for women) with 6-10% from saturated fats

• Athletes may need to reduce intake to 25-30% due to adequate carbohydrate intake

• Protein intake should represent 12-15% calorie intake

• Active individuals have higher protein requirements in order to promote tissue growth

Protein

Recommended Daily Intake

​Type of Activity	​Intake per kg of BW (g)
​Sedentary	​0.75 - 1.0
Endurance​	1.2 - 1.4​
Strength​	1.2 - 1.7​

Work out your own daily calorie needs using the Haris-Benedict equation

​Carbs	​Fats	​Proteins
​50-60% daily intake	​30-35% daily intake	​12-15% daily intake

Working out Macronutrients

Carbohydrates

• Calories from Carbohydrates = Daily Calories x (Carbohydrate Percentage/100)

• 2,500 x 0.60 = 1,500kcal from carbohydrates.

• 1,500kcal / 4 = 375g

Working out Macronutrients

Fats

• Calories from Fat = Daily Calories x (Fat Percentage/100)

• 2,500 x 0.25 = 625kcal from fat.

• 625kcal / 9 = 69.4g

Working out Macronutrients

Protein

• Calories from Protein = Daily Calories x (Protein Percentage/100)

• 2,500 x 0.15 = 375kcal from protein

• 375 / 4 = 93.75g

Over to you

Create a meal plan for breakfast using either MyFitness Pal or Fat Secret based on your calorific needs