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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Wheat

Barley

Oats

Rice

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Which plant is associated with this carbohydrate source?

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Wheat

Potatoes

Rice

Labelling

Which plant is associated with this carbohydrate source?

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Carrots

Wheat

Potatoes

Turnip

Labelling

Which plant is associated with this carbohydrate source?

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Wheat

Carrot

Potatoes

Turnip

Labelling

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

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Honey

Sugar

Jam

Fructose

Labelling

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

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Fructose

Jam

Honey

Sucrose

Labelling

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

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Honey

Jam

Fructose

Sucrose

Labelling

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

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Fructose

Glucose

Glycogen

Sucrose

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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Butter

Milk

Egg

Cream

Labelling

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

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Dripping

Paté

Cream

Lard

Labelling

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

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Coconut

Peanut

Hazel nut

Brazil nut

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