Cambridge Nationals Sport R045 Sports Nutrition … Objective 2 – Understand the importance of...

SAMPLE LEARNER WORK WITH COMMENTARY

UNIT R045:SPORTS NUTRITION

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SPORT STUDIESLevel 1/2JANUARY 2015

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UNIT R045 SAMPLE LEARNER WORK WITH COMMENTARYOCR LEVEL 1/2 CAMBRIDGE NATIONALS IN SPORT

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CONTENTSIntroduction

Learning Objective 1 – Know about the nutrients needed for a healthy, balanced diet 5

MB1

Marking commentary on MB1 sample learner work

Suggested improvements to progress sample learner work to MB2

Learning Objective 2 – Understand the importance of nutrition in sport 7

MB1



Learning Objective 3 – Know about the effects of a poor diet on sports performance 9

and participation

MB1



Learning Objective 4 – Be able to develop diet plans for performers 10

MB1



Learning Objective 1 – Know about the nutrients needed for a healthy, balanced diet 12

MB3


Why it was awarded MB3 not MB2

Learning Objective 2 – Understand the importance of nutrition in sport 16

MB3



Learning Objective 3 – Know about the effects of a poor diet on sports performance 20

and participation


33

MB3



Learning Objective 4 – Be able to develop diet plans for performers 22

MB3



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INTRODUCTIONThis is a guide for teachers so that you can see how we would mark work, Cambridge Nationals are designed to give the learners the project and let them create the work.

The guide contains sample learner work for this unit and covers all learning objectives, graded at Marking Band 1 (MB1) and Marking Band 3 (MB3).

The accompanying commentary explains why each piece of work was awarded its grade.

For MB1 graded work, additional guidance has been added to suggest improvements that could be made to make it an MB2 graded piece of work.

For MB3 graded work, additional guidance has been added to explain why it was awarded that grade and not the lower grade of MB2.

You MUST NOT allow your learners to copy the samples contained in this guide. OCR moderators have been advised to report any copying, in whole or in part. Misuse of these samples will lead to a malpractice investigation being conducted and would put all submitted learner work at risk of investigation.

Reproduction of Candidate’s Work

The candidates’ work within this document is reproduced for free of charge distribution to teachers in order to help them prepare candidates for examinations. The work has been reproduced as submitted by the candidates. Some of the work may contain third-party material for which we are unaware of the source, the rights owner or the existence of any permission that the learner may have had to use the material. If you are the owner of any third-party material contained within this document, and you wish to question its use, please contact The Resources Team at OCR through [email protected].


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Characteristics of a balanced diet

A healthy diet needs to have variation. It must contain all of the food groups and nutrients. It must also contain water and fluids. If you have an allergy you must be aware of this when deciding what to eat in your balanced diet so that you do not get ill.

What nutrients are

When we eat food we get nutrients these are chemicals that we all need so that we can live and grow.

The role of nutrients in a healthy, balanced diet

Carbohydrates – these give your body a quick supply of energy when it is needed.

Fats – these supply the body with energy but at a slower rate than carbohydrates. Fats help to move some of the vitamins we eat round the body.

Proteins – these help repair the muscles when they become injured or damaged.

Fibre – this helps to make sure we have a healthy digestive system they make sure we empty our bowels on a regular basis.

Water – this keeps the body hydrated. The body consists of a lot of water so we need to make sure we drink enough to keep it going. Drinking fluids can also hydrate you these can be in the form of fruit juice, tea, coffee and fruit squash as well as water. You should drink 3 litres of fluid every day.

Vitamins and minerals – these help us keep a healthy immune system we need this so that we are able to fight off illness and injuries. These also help keep our bones strong this is important as when we get older we might get brittle bones.

Food sources of nutrients

Carbohydrates - are found in cereal, bread and pasta.

Fats – are found in butter, chocolate and mar bars.

Proteins - are found in meats, chicken, milk and salmon.

Fibre - is found in wholegrain cereal and Weetabix.

Vitamins and minerals - are found in water, grapes and milk.

The five food groups are:

Fruit and vegetables – examples of these are apples, carrots, oranges, bananas, peas, sweetcorn, green beans – you should eat 5 portions of these a day.

Bread, rice, potatoes and pasta – examples of these are wholemeal bread, brown rice, potatoes and spaghetti and pasta of all varieties – these should form a third of your diet.

Learning Objective 1 – Know about the nutrients needed for a healthy, balanced dietMB1


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Milk and dairy foods – these include full fat and semi-skimmed milk, yoghurt, butter and cheese – you should drink 200ml of milk a day and eat dairy only 3 times a week.

Food and drinks high in fat and/or sugar – these include sweets and fizzy drinks – you should only have these in small portions

Meat, fish, eggs and beans – these include red meat (pork), white meat (chicken), all types of fish (cod, salmon, tuna), eggs and baked beans – these you should only have 3 times a week.

Below is a diagram of the Eatwell plate which shows which foods you should eat to have a balanced diet. This is from the food standards agency.


The characteristics of a balanced diet have been briefly described. There is a limited description of what nutrients are and there is a brief section on what amounts of each are needed in a healthy balanced diet. A limited range of examples of food sources and nutrients are included. The centre awarded 3 marks.


There needs to be more information on the characteristics of a balanced diet. Nutrients and their role within a healthy balanced diet need to be described in more detail. There needs to be a larger range of examples of the different food groups and sources of nutrients.


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The importance of nutrition before, during and after exercise

There are 3 stages when looking at the importance of nutrition these are:

Stage 1 – before exercise you must hydrate that means that you must have drinks; you must eat something that provides you with a regular source of energy and you must have something that gives you a quick energy boost.

Stage 2 – during exercise you must stay hydrated this means you must drink when exercising and you must replenish your carbohydrates if you are dong lengthy exercise like a marathon.

Stage 3 – after exercise you must rehydrate straight away and you must eat something containing carbohydrates within 2 hours of rest.

Reasons for the varying dietary requirements of different activity types

Body builder - if you are a female body builder then 80% of your bodybuilding depends on your diet. The diet needs to contain carbohydrates in particular a body builder eats 100g of brown rice every day and 6 egg whites. A body builder also has protein shakes at every meal. Bodybuilders want to build up their muscles which is why they have this diet.

Marathon runner – a marathon runner needs to be hydrated at the start of the race and they need to drink as they run the race. They need to have carbohydrates before they start the race and they need to drink and have carbohydrates after they have finished the race. Marathon runners need to keep running for over 2 hours which is why they have this diet.

Tennis Player – if you are a tennis player you will drink 2 hours before the match to get hydrated. You will eat carbohydrates to keep you going during the match. When playing the match you will eat bananas and have drinks. Tennis players sometimes have to play for a long time which is why they have this diet.

The use of dietary supplements

Herbs – these are intended to supplement the diet they contain vitamins, herbs or other plant extracts and minerals. These are taken by mouth in the form of tablets, powder, capsules, gels and liquids. You have to be careful when taking herbs in case you are allergic to some of them.

Creatine – this is used because it gets the body to produce energy quickly, it helps to give our muscles the energy to move and allows us to move quickly. It is taken because it improves our ability to train intensely and allows us to recover quicker. If we can do that we should be able to perform better and play for longer. This allows the performer to work the muscles harder therefore increasing muscle size. If you take creatine you can suffer from muscle cramp, stomach cramp, kidney damage and dehydration.

Protein powders – these are used to build muscles. You mix the powder with water and usually take it before and after exercise. Sometimes people take it instead of having a meal. They repair muscles.

Learning Objective 2 – Understand the importance of nutrition in sportMB1


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There is an outline of the importance of nutrition before, during and after exercise. The centre awarded 2 marks for this section as there was no description. Basic dietary requirements are described for three activities and the information given for the body builder is very basic and lacks accuracy. The centre awarded 2 marks for this section due to lack of detail. Three dietary supplements are briefly described with limited reference as to why they are used in sport. A limited awareness of the issues associated with their use is shown. The centre awarded 2 marks for this section due to lack of detail.


There needs to be a longer, more informative description of the importance of nutrition before, during and after exercise for the first section. For the second section a wider range of activities needs to be included which cover more of the areas in the specification. There needs to be a more accurate matching of the dietary requirements to the activity. For the third section more supplements need to be described and there needs to be more detail as to why they are taken. There needs to be more information on the issues associated with taking them both positive and negative.


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Definition of malnutrition

Malnutrition is when you don’t get enough food or the food you get is not full of nutrients and it doesn’t allow you to grow properly.

The effects of over-eating on sports performance and participation

This is when you are overweight and this makes you fitness poor. You will also get illnesses which will also prevent you from participating. This could be heart trouble if you are overweight. You will also lose confidence in what you can participate in as you won’t be able to run around which could be a problem when playing basketball. You would eat large amounts of food before playing and this could make you ill.

The effects of under-eating on sports performance and participation

This is when you don’t get enough nutrients. If you don’t get enough nutrients your muscles and bones will get weak. This means you won’t have enough energy to do sport. This might lead to an eating disorder and you will lose concentration which means you would miss a pass from someone in netball if you weren’t concentrating. You would get stressed.

The effects of dehydration on sports performance and participation

This is when you don’t drink enough fluids usually water. If you don’t drink enough you can overheat as you can’t sweat this could cause heat stroke. You would not be able to concentrate which would not be good if you were rock climbing. You will also get tired quickly and this might make you sick which means you wouldn’t be any good in a team.

This draws upon relevant skills/knowledge/understanding from unit R041.


The definition of malnutrition is limited and the centre awarded 1 mark for this section. The effects of over-eating, under-eating and dehydration have been outlined and there is limited reference to their effect on performance and participation. The centre has awarded 4 marks for this section. There needs to be more detail and more reference to specific sporting examples.


The definition of malnutrition needs to be more accurate and needs to contain more detail. The effects of over-eating, under-eating and dehydration need to be described in more detail and there needs to be more relevant examples of the effects on sport performance and participation.

Learning Objective 3 – Know about the effects of a poor diet on sports performance and participationMB1


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Design a diet plan

Details of the performer that the diet plan is for:

• Age – 16 years old

• Gender - female

• food budget – family have tight food budget so nothing expensive

• cooking skill – mum does all the cooking

• the type of activity they perform in – hockey

• set realistic goals which can be measured – to have enough energy to last the full game

• the time of the year – winter

• duration of the diet plan – one week

• organisation of diet plan – breakfast, lunch, tea + snacks and drinks.

1 week diet plan for a hockey player

Day Breakfast Lunch Tea Snack Drinks

Monday Porridge with milk + fruit juice

Cheese sandwich on granary bread

+ water

Chicken breast + veg + boiled

potatoes

Oatcakes am break

Banana pm break

Water + juice

Tuesday Muesli with milk + fruit juice

Chicken sandwich on

white bread + water

Fish + veg + mashed potatoes

+ water

Cereal bar am break

Orange pm break

Water + juice

Wed Porridge with honey and milk +

fruit juice

Mixed salad with Tuna + water

Steak + mushrooms + chips + water

Muesli bar am break

Apple pm break

Water + juice

Thurs Weetabix with milk + fruit juice

Jacket potato with cheese and coleslaw + water

Chicken + veg + sweet potatoes +

water

Oatcakes am break

Banana pm break

Water + juice

Friday Shredded Wheat with milk + fruit

juice

Ham sandwich on brown bread

+ water

Pasta + veg + tuna + water

Cereal bar am break

Orange pm break

Water + juice

Sat (match day) Porridge with honey and milk +

fruit juice

Bowl of pasta with meatballs +

water

Pork chop + veg + boiled potatoes

+ water

Half time – Jaffa cake + water +

bananaWater + juice

Sunday Coco Pops with milk + fruit juice

Mackerel salad with bread roll +

water

Roast chicken + peas + roast

potatoes + water

Muesli bar am break

Apple pm break

Water + juice

Learning Objective 4 – Be able to develop diet plans for performersMB1


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The diet plan meets few of the specific needs – this is because the specific needs are not fully identified in the aims. The plan is basic and does demonstrate an understanding of what is required in a diet plan this is why the centre has awarded 4 marks. The evaluation is brief and limited. There are some improvements which are general and do not go into specifics. The centre has awarded 2 marks for this section.


All of the contents of the specification under ‘how to design a diet plan’ should be included. The timings of the meals should be included as should details of the portion size and amount of fluids for some of the content of the diet plan. It is recommended that the diet plan is for a minimum of two weeks as this allows for more variety and enables a greater understanding to the concepts of a diet plan to be demonstrated. The diet plan needs to be produced with minimal tutor support. The evaluation needs to be detailed and reflect upon many aspects of the diet plan and the ideas for improvements need to be mostly relevant and considered.

Evaluation of the diet plan

There are a variety of foods for each of the meals. Different nutrients have been included in the meals. Water and fruit juice are what is to be drunk – no fizzy drinks. Fruit is eaten each day – no sweets, crisps or chocolate. There are 3 main meals each day with snacks twice a day in between the main meal. The meals should be taken at the same time each day. The idea is that they would follow it for 6 weeks. The person who tried this for a week said it was good but they would like something different if they are going to be doing it for more than one week. They also said they would like a snack in the evening so I would include this in future. So I would change some of the foods if I was going to make any improvement. They said they did not feel very tired after their match so they thought it was doing some good.

Support was given by the teacher in the design of the diet plan.


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Characteristics of a balanced diet

A healthy diet is very important as part of a healthy lifestyle but it must be combined with exercise, training and physical activity which has a key role in maintaining a balanced, healthy lifestyle and developing peak physical fitness.

You need to eat food for the following reasons:• to maintain life, if you don’t eat food your body will not function properly and you will eventually die

• your body constantly repairs itself and needs food for growth and repairs

• food provides us with energy to carry out all voluntary physical activities like running, jumping and playing football.

What you eat has to meet your nutritional requirements. The number of kilocalories you need depends on your metabolism. Your metabolism is the rate at which you burn up or process your food. If you have a high metabolic rate then you process your food efficiently and effectively. If you are doing a lot of exercise you will need to eat different quantities of certain food groups so that you meet all of your nutritional needs.

Foods are made up of a combination of the following: carbohydrates, fats, proteins, vitamins, minerals, water and dietary fibre. A balanced diet will include food from all of the food groups. The common food groups are: dairy; fats and oils; fruit; gains; meats; sugars; vegetables and water.

A balanced diet should contain a variety of foods. You should not eat the same foods every day. You should make sure you eat something from all the food groups regularly. What you eat in your balanced diet should be things that you like to eat. Some people have to watch what they eat as they might have an allergy to certain foods like nuts or dairy products or wheat products. Some people are diabetic and they might have to watch what they eat so that they do not go into a coma. Some people are vegetarians; they don’t eat meat and sometimes don’t eat fish, and vegans who don’t eat dairy products, so they have to make sure their diet contains all the right nutrients so that they have a balanced diet.

Once a week you aim to eat a variety of foods from each of the food groups. When there is an unsatisfactory balance between the nutrients in a diet it can lead to ill health. A healthy diet can prevent chronic heart disease; high blood pressure; stroke; gallstones; diabetes; cancer; appendicitis; irritable colon and tooth decay.

What nutrients are

Nutrients are the things that we get from our food that we need so that we are able to live and do everything we want to do. They provide us with the energy to do things and allow the body to function properly and keep us healthy. Everything we eat and drink has different nutrients in them and we need a lot of different nutrients to live a healthy life. The nutrients we eat are split into two categories micro and macro. Micro nutrients consist of vitamins and minerals and macro nutrients consist of carbohydrates, proteins and fats.

The role of nutrients in a healthy, balanced diet

Carbohydrates – are used for energy, they are the main source of energy supply to the working muscles 50 – 60% of the food you eat should be these. They are a quick supply of energy. Carbohydrates can be found in potatoes; rice; bread and pasta. There are two different types of carbohydrates these are complex and simple. Simple are fizzy drinks which give us a quick boost of energy and complex are potatoes, pasta and wheat which release energy over a period of time.

Fats – are used for energy. Fat takes longer to break down when needed as a fuel by the body than carbohydrates this means that the supply of energy to the body is slower. Fats are vital for tissue functioning, keeping heat in and the protection of vital organs. Fats transport vitamins A, D, E and K around the body. Fats can be found in dairy products – butter and cheese; nuts and fish.

Learning Objective 1 – Know about the nutrients needed for a healthy, balanced dietMB3


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Proteins – build up cells to make blood and repair damage to muscles and other tissues. Proteins are needed for growth and repair of the body. 10 – 15% of the food you eat should be proteins. Proteins can be found in meat; fish; pulses; cheese and nuts.

Fibre – it is called cellulose from plants cell walls. You need it to help digestion and prevent constipation and bowel cancer. Fibre can be found in cereals; legumes; fruits and wholemeal bread.

Water – you could go without food for several weeks. You couldn’t go without water for 5 days. Water is the main way to transport nutrients, remove waste and regulate body temperature. Water is vital to life. Water keeps the body hydrated and we need to drink more if the weather is hot or we are doing a lot of exercise.

Vitamins and minerals – your body needs tiny amounts. You must consume it regularly as your body excretes surplus vitamins as it doesn’t store them. Vitamins are needed for the functioning of muscles and nerves, the growth of the body tissue and the release of energy from food. All vitamins required by the body will be contained in a balanced and varied diet. Minerals give strength and rigidity to bones and assist in many vital body functions. Vitamins and minerals help strengthen bones and they help the body’s immune system. Some vitamins do not stay in the body very long so have to be eaten regularly. Vitamins and minerals can be found in spinach; brussel sprouts; liver and avocado.

Food sources of nutrients

Carbohydrates - are found in: - bread, potatoes, crackers, pasta and rice.

Fats – are found in: - milk, yoghurt, cheese, butter, sunflower oil and oily fish like mackerel and salmon.

Proteins - are found in: - chicken, fish, turkey, beef; kidney beans; lentils; baked beans.

Fibre - are found in: - wheat, rice, oats, barley, bread, pasta. Pulses are also a source of fibre. Fibre is mainly eaten as breakfast cereals and as wholemeal bread.

Vitamins and minerals - are found in fresh: - apples, oranges, bananas, berries, spinach, carrots, onions and broccoli. Pulses are also a good source of iron.

For a healthy diet you should eat 2 portions of fish a week. 1 portion should be oily fish. You can eat mackerel, trout or salmon. Making this small change to your diet can improve your chances of survival after a heart attack. If you have had a heart attack aim to eat 2-3 portions of fish a week.

Balanced diet for a footballer

Carbohydrates

Athletes sometimes have to top up on sugary sources that are more rapidly absorbed like sweets, dried fruit, fruit and sugary or sports drinks. As a guide, athletes should take 4-5 grams of carbohydrate per kilogram of body weight. This should be sufficient if you do less than an hour’s exercise each day, 5-6 grams per kilogram of body weight if you exercise an hour a day, 6-7 grams for 1-2 hours of exercise per day and 8-10 grams per kilogram of body weight for heavy training exceeding 3 hours per day. Footballers should take 8-10 grams per kilogram of body weight a day. All the breakfast types I have selected also contain calcium, iron and B vitamins. The best approach is to base all meals and snacks around starchy carbohydrate foods and eat at a regular interval. Glycogen is replenished most efficiently within the first half to 2 hours of exercise.

Fats

Fat is a concentrated source of energy and is the fuel for low-intensity activity. In an average UK diet, fat accounts for 40% of the total calorie intake. To promote good health it is recommended that intake is between 30 and 35 percent. However footballers need to reduce this to achieve recommended carbohydrate intake as they are doing a more regular intense activity.


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Proteins

The main protein sources are meat, fish, eggs and dairy products. Some of these foods are high in animal fat though which should be reduced for long-term health. They may also leave no appetite for carbohydrate foods to provide the correct energy for football training. Eating a normal varied diet and meeting energy (calorie) requirements should provide enough protein.

Footballers need to consume more protein per a kilogram of body weight in order to promote tissue growth and repair. The Olympic committee recommended an intake of 1.2-1.7 grams per kilogram of body weight per day. The lower end of this range should cover the requirements of most endurance athletes such as footballers. With the upper end meeting the needs of those engaging in more strength and power activities.

Water

Normal fluid requirements are in the region of 30-35ml per kilogram of body weight per day or 1ml per calorie of energy requirement. Thirst is a poor indication of dehydration so drinking before getting really thirsty is recommended to ensure adequate fluid status. Due to a footballer using a lot of energy and training loads they may need to consume more water to make sure that they have got the correct amount of fluids inside them to be able to perform longer.

Fibre

A daily requirement of fibre is 18 grams a day. Footballers have high carbohydrate requirements and therefore will need to manage fibre intake because consuming large quantities of fibre-rich carbohydrate food can make the diet bulky and filling, with the potential to limit overall food and energy intake.

Vitamins and minerals

Footballers will be eating greater quantities of food to meet increased energy requirements and obviously as a result this will automatically increase vitamin and mineral intakes, as long as nutrient – rich foods are chosen.


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Below is a diagram of the Eatwell plate which shows which foods you should eat to have a balanced diet. This is from the food standards agency.


The characteristics of a balanced diet have been identified and described. Why we need each one and where we can find the nutrients is described. The centre awarded 7 marks this is because although there are some examples of food sources there could be more examples. Also there are different vitamins and these could be mentioned. There should also be more information on how much of each should be in the diet.


All the characteristics of a balanced diet have been identified and described. Nutrients have been described as has their role within the balanced diet. Examples have been given of food sources for all of the nutrients. The fact that nutrients are broken down into two categories is mentioned, also the two different types of carbohydrates are mentioned.


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The importance of nutrition before, during and after exercise

Before – sports performers should drink plenty of water before exercise so that they are hydrated. They should also eat something which gives them a quick energy boost this can be a banana as this is broken down quickly and absorbed quickly so that the muscles get glucose. Any food they eat just before exercise should be broken down quickly.

When eating a meal before taking part in exercise the performer must decide how long before they are exercising they are going to have a meal. This will depend on the individual and the sport they are taking part in. As the food they eat is providing them with an energy source it is important that they eat at the right time before doing the exercise.

During – while taking part in exercise sports performers will often sweat and when this happens they lose fluids from the body this means they will not be able to play as well if their body is not hydrated. You will see players’ drinking water at the change of ends when tennis is played and footballers have a drink if the match stops at any time when someone is injured. Footballers at half time will have a drink and something light to eat often ‘Jaffa Cakes’ tennis players often eat bananas when they change ends. Marathon runners will have drinks as they go round the course. In many sports though the players do not eat anything when they are playing. Sometimes sports performers will have energy drinks as well.

After – if you exercise for a long time the glycogen stores in the body will have run down and will need replacing. Sports performers will eat food containing carbohydrates and proteins, such as pasta or something with potatoes, after they have exercised. They will also want to replace fluids by drinking water or an energy drink.

Reasons for the varying dietary requirements of different activity types

A footballer must follow a strict diet plan in order to stay in shape, increase the maximum fitness levels from the resources stored from food eaten so that they are able to perform at the maximum of their potential in all matches. Different sports often require different types of food in their diet and different amounts in order to meet the fitness requirements of the sport. Sports people need to have a nutritious diet so that they have the right fuel for their body. They might need to try a variety of things in their diet so that they can find out what best fuels their body this will be done over a period of time.

Endurance/aerobic activities

The following are examples of endurance/aerobic activities:- marathon running, triathlon, cross country skiing and endurance events.

It is important that a marathon runner has the right diet as marathon runners often suffer from something called ‘hitting the wall’ this happens at about 21 miles when the body’s source of energy and carbohydrates, get low. This is stored as glycogen and this gets low the further the runner goes. To avoid this, the runner will do what is called ‘carb loading’ this means eating lots of carbohydrate rich food such as potatoes, pasta, and certain vegetables and fruit. This is because energy is needed for a long period of time as an elite marathon runner takes just over 2 hours. When doing the marathon runners will collect drinks from drinks stations on the route and elite runners have their own sports performance drinks at each station. This is very important if it is a hot day as they will dehydrate quicker and will need to drink a lot.

The runner will also need to eat protein after the marathon so that muscles and tissue damage can be repaired. To get the protein the runner should drink milk; eat cheese, yoghurt, eggs and chicken.

Short, intense/anaerobic activities

The following are examples of short, intense/anaerobic activities:- 100/200 sprints; sprint swimming; heavy weight lifting and sporting activities where a burst of speed is important like basketball and rugby.

It is important that people who participate in anaerobic activities have a balance of proteins 20%, fats 30% and

Learning Objective 2 – Understand the importance of nutrition in sportMB3


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carbohydrates 50%. So that the glycogen stores in the muscles are kept at the right level it is important for the person to have 3 meals a day with 2 snacks a day. The performer should not have a large meal just before the activity it should be 3 to 4 hours before so that the body is concentrating on the activity not on digesting food. If you eat too near doing an activity you might have cramp.

The performer should have a small snack about 2 hours before they exercise and 2 hours after the exercise to help replace the glycogen. When eating after anaerobic exercise the food should contain proteins and carbohydrates so that the food helps the muscles recover from the exercise. The person should eat carbohydrates but not carb load as this is not required for this sort of activity. The following are examples of food that can help the body recover from anaerobic activities: - tuna pasta salad; meat sandwich; yoghurt; fruit; cheese sandwich; nuts; banana milkshake and dried fruit. Anaerobic exercise needs energy so that they can move quickly for a short period of time.

The performer will also need to make sure they are hydrated this means that they have to have water and this needs to be drunk before, during where possible – this will depend on the activity and after.

Strength based activities

The following is an example of a strength based activity: - weightlifting.

If you are doing strength based activities you will need protein, fat, carbohydrates and liquids. If you are doing an activity like weightlifting you are aiming to lose fat and increase the size of your muscles or muscle mass. If you are doing weightlifting you should eat every 2 – 3 hours throughout the day so you have 6 – 8 meals every day. The reason for this is that you need a constant supply of energy. You should not eat a meal within an hour of doing the activity and you should wait for an hour after the activity before you eat a meal. If you are doing a long session on the weights then you might eat cereal bars and milk shakes while you are doing the activity. If you are having a snack there are a wide variety of snack bars to choose from. You should make sure that there are less than 200 calories in the snack bar. You should also eat a small meal before you go to bed each night.

Weightlifters should have a low fat diet. They should have 20 – 30% proteins in their meal and 20 – 30% carbohydrates in their meal. Weightlifters want to build up their muscles so it is important to eat more calories than they burn up whilst exercising. Weightlifters need to make sure they drink a lot of fluids. This can be either water or a sports drink. A sports drink containing glucose would be good as it will provide the body with extra energy.

The sorts of food that the weightlifter should eat are milk and eggs as these are easier to absorb and better for muscle growth. Fish is better than beef and chicken as a source of protein as it is better for absorption and muscle growth. When eating carbohydrates the weightlifter should eat brown rice and wholemeal pasta.

The use of dietary supplements

A definition of dietary supplements – this is product that is eaten and contains one or more ingredients that supplement your diet and include nutrients that might be missing from your diet or that you might not be eating enough of. Dietary supplements are not considered to be food.

Types of dietary supplements and why they are used in sport.

Creatine is a compound made in the body and transported to muscle tissues where it fuels short bouts of intense energy production. To meet the demands of a high intensity exercise, such as sprinting or power sports, muscles generate energy from chemical reactions involving adenosine triphosphate (ATP), phosphocreatine (PCr), adenosine diphosphate (ADP), and creatine. Stored PCr can fuel the first 4-5 seconds of a high intensity effort, but after that, another source of energy is needed. Creatine can be made in the body, but can also be supplemented. The goal of creatine supplementation is to increase muscle phosphocreatine and make more ATP available to fuel the working muscles. This improves an athlete’s ability to perform repeated bouts of short, high-intensity exercise before becoming fatigued.

Creatine is used in sport as it:

• Improves high power performance during a series of repetitive high power output exercise sessions

• Requires high intensity training to be effective, but supplementation does not replace training

• Does not increase endurance


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• Does not exert an anabolic effect

• May augment gains in muscle hypertrophy during resistance training, especially in those with compromised skeletal muscle due to injury or disease.

Protein powders - Bodybuilders often take a powdered form of protein, which contains the essential building blocks for muscle. The powder is mixed with water, milk or juice and often flavouring, resulting in a milkshake form. Protein powder is generally consumed immediately before and after exercising, or in place of a meal. Some types of protein are to be taken directly before and after a workout, while others are to be taken before going to bed. The theory behind this supplement is that having a sufficient protein intake allows for efficient growth and repair of muscle tissue.

Issues associated with the use of supplements

Supplements can enhance performance and but they can also be dangerous to the sports performer.

The negative effects of using creatine are:-

• Muscle cramping, strains, and pulls with use

• Increased renal stress/damage

• Increased risk of heat illness - athletes should up fluid intake with creatine

• Creatine supplements have been studied in healthy populations of men and the only confirmed side effect has been weight gain.

The negative effects of protein powders are: - the body can only metabolize 5-9 grams of protein per hour; excessive daily intake can cause weight gain, kidney problems, osteoporosis, or diarrhoea.

Some health experts have criticised protein shakes as being unnecessary for most people that consume them, since most users already get enough protein in the normal varied diet with enough calories. Some studies suggest low-calorie dieters, vegetarians and those who train very heavily may benefit from protein supplements.

If the spirit of sport includes the idea of hard training to win and become successful, taking supplements may be seen as a way of succeeding with less effort. This could be deemed unfair if an athlete trains every day and is dedicated to their sport and training, and does perform at the top level, to then be beaten by somebody who doesn’t try as hard and isn’t dedicated because they’ve had supplements.

Many performance enhancing supplements pose severe health risks; the risks of the newer supplements aren’t even known, and won’t be until the long-term effects are studied. Unless they are informed on the dangers of performance enhancing substances, athletes cannot properly make their own decisions on whether to take them.

Already athletes use all sorts of dietary supplements, exercises, equipment, clothing, training regimes, medical treatments, etc. to enhance their performance. There is nothing ‘natural’ about taking vitamin pills, wearing whole-body Lycra suits, having surgery on ligaments, spending every day in a gym pumping weights, running in shoes with spikes on the bottom, etc. Diet, medicine, technology, and even just coaching already give an artificial advantage to those athletes who can afford the best of all these aids. Since there is no clear way to distinguish from legitimate and illegitimate artificial aids to performance, they should all be allowed.


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There is a detailed explanation of the importance of nutrition before, during and after exercise. The centre awarded 5 marks for this section as some additional food sources could have been included. A wide range of different activity types were identified and an explanation of their dietary requirements was given. These accurately matched the needs of the different activities. The centre awarded 5 marks for this section as quantities of the food sources could have been included. The use of dietary supplements was explained and there was detailed reference as to why they are used. A developed understanding of the issues associated with their use was shown. The centre awarded 5 marks for this section as more supplements could have been included.


All information provided for each of the three sections demonstrated a thorough understanding of the importance of nutrients in sport. A range of different sporting activities were identified and their dietary requirements explained in detail. A well-developed understanding of the issues associated with the use of dietary supplements was shown looking at the effects on the body and the effects on sport in general.


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Definition of malnutrition

You get malnutrition if you do not eat the right amounts of vitamins, minerals and other nutrients. If the body does not get these then it becomes unhealthy and can’t make healthy tissue also the organs in the body won’t work properly. This means that if you have an unbalanced diet you might suffer from malnutrition. An unbalanced diet means that you eat too much of certain foods and not enough of the ones that are important, therefore you are lacking certain nutrients.

The effects of over-eating on sports performance and participation

If you over eat this will have an effect on your sports performance and your willingness to participate. If you over eat you will become overweight or even obese. You will find it difficult to move around and play sport. You will not be very quick, you will not be able to do some sports easily which require flexibility and you will not be able to play sport as long as someone who is not over weight and over eating.

If you over eat and are overweight you won’t want to do any exercise. You won’t want to exercise as you will lose your confidence as you don’t think you will be able to participate and help your team mates as much as you would like. You will feel anxious about participating and may decide not to participate by feigning illness so you don’t let anyone down.

If you over eat you might develop illnesses. You could become obese which would make it difficult to do exercise. You could suffer from high blood pressure. If you have high blood pressure you would not be able to participate in certain activities. You might also suffer from arthritis which will mean it is difficult to do certain activities.

If you eat a large amount before you exercise it might make you feel sick and you might be sick whilst participating.

The effects of under-eating on sports performance and participation

If you do not eat enough of the correct amount of vitamins, minerals and other nutrients you will have a poor diet and this will affect how you participate in sport and your performance. A poor diet will mean that you have weaker muscles as you will not be eating the right things to keep them strong. This means that if you have weak muscles it will be harder for you to do some things. You will find it difficult to maintain your level of performance and concentration to a high standard and you will find that you do not have enough speed to do anything like run up a football pitch to tackle an opponent. You will not have the stamina to last the whole 80 minutes if you are playing rugby.

If you have a poor diet you will not have much energy and you might not want to participate as often as you would if you had plenty of energy this is because you are not eating enough carbohydrates and this will make you tire quickly. When you do participate you will not be able to participate for as long as you would if you had a good diet as you will become tired very easily and you might suffer from dizziness and you might feel sick and faint. This will be due to you having low blood sugar. If you have a poor diet you might lose weight this could make you weaker, you could lose your mobility and your power. Not having the correct diet can make you have more illnesses and diseases as the body does not have the strength to fight germs. If you have a poor diet you will probably get injured more often. When you become injured you will take longer to recover from the injury if your diet is poor.

If you have a poor diet your growth will slow which means that you might not be able to take part in the sport you want to because your body would not allow you to participate in sports where you either need to be tall or you need to have a certain amount of body weight in order to be successful. If you have growth problems you might feel embarrassed about taking part in sporting activities you might also suffer from low self-esteem as you think you are not good enough to take part.

Learning Objective 3 – Know about the effects of a poor diet on sports performance and participationMB3


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The effects of dehydration on sports performance and participation

If you become dehydrated this will mean that there is a reduction in the amount of blood you have flowing through the body and to the skin. You will not be able to sweat so much which will mean you might become ill as you might overheat and faint and become disoriented and lose concentration. This sometimes happens when tennis players play at the Australian Open because it is very hot and they become dehydrated because they are sweating and sometimes they lose their concentration for a period of time which can result in them losing the match. Some players have even collapsed on the court. Dehydration can also be the cause of some players getting cramp. If this happens then the players need to take on liquid and they soon recover. If the body becomes overheated and you are not able to sweat the heat will have nowhere to go in the body and this means that your core temperature of the body increases which could lead to heat stroke. This can happen if you are doing vigorous activity on a hot day and you do not realise you are getting hot until you collapse with heat stroke. If you do not drink enough fluids you will become tired quicker and you might start vomiting. Dehydration also affects your aerobic endurance and has an effect on your muscle strength and your ability to exercise for a long time. If you are completing in an endurance event like an iron man triathlon you need to make sure you are hydrated at all times as if you are not your performance will be affected. If you are dehydrated this will affect the amount of glycogen in your muscles as you will use more when you exercise.


The definition of malnutrition is accurate and detailed and the centre awarded 3 marks for this section. The effects of over-eating, under-eating and dehydration have been described in detail and clear and specific reference has been made to the impact on sports performance and participation. The centre has awarded 9 marks for this section this is because more detail on the effects of over-eating, under-eating and dehydration on participation and performance could be developed further.


The definition of malnutrition was accurate and detailed. The effects of over-eating, under-eating and dehydration were explained in detail and the information was also referenced to relevant sports performance and participation.


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Design a diet plan

Details of the performer that the diet plan is for:

• Age – 15 years old

• Gender - male

• allergies - asthma

• religious beliefs – non that affect performance in sporting activities

• food budget – lives at home and is a student so the food budget is not relevant

• cooking skill – can cook but parents usually do the cooking

• the type of activity they perform in – football; golf; tennis; going to the gym; play pool

• aims of the diet plan – to increase stamina by gaining a small amount of weight and increase the length of time he can play sport for

• set realistic goals which can be measured – be able to play a game of football without feeling too tired at the end of the game

• the time of the year – the playing season as he needs to build up stamina. The diet plan needs to take into account what fruit and vegetables are available during the football season

• duration of the diet plan – the diet plan will be over two weeks with the possibility of extending it for a further period until the start of the football season as this gives him the opportunity to change his current diet and see the effects of the new diet at the end of the two week period even though this might be a small change as the goal is long term to increase stamina for playing football in the winter months

• organisation of diet plan – the plan will include 3 meals a day: breakfast lunch and dinner. Also included will be ideas for snacks as these should be eaten between breakfast and lunch and lunch and dinner with a snack before going to bed. The diet plan will also include the fluids which need to be drunk in order to improve performance.

2 week diet plan for a footballer

Week 1

Day Breakfast 07.30 Lunch 12.30 Dinner 18.00 Snack Drinks

Monday 1 bowl Special K with milk + 2 slices of toast

with honey + a glass of orange

juice

Pasta – sweet corn and chicken

with ham

Fish (sea bass), peas and

beans and new potatoes

2 Breakfast bars (10.45)

1 Nutri grain bar (14.30)

1 Yoghurt + 1 banana (20.30)

Water, tea, coffee, milk, orange

juice, smoothies – should drink 3

litres per day

Tuesday 2 weetabix and a banana with milk + a glass of apple

juice

1 cheese and ham sandwich and 1 chicken

sandwich

Fillet Steak, carrots and

broccoli and mash potato



1 Yoghurt + 1 orange (20.30)



litres per day

Learning Objective 4 – Be able to develop diet plans for performersMB3


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Wednesday 1 bowl Special K with milk + 2 slices of toast


juice

A bowl of tomato soup with 2

brown rolls and a small salad

Chicken breast, gravy, cauliflower and mash potato



1 Yoghurt + 1 apple (20.30)



litres per day

Thursday 2 Weetabix and a banana with milk + a glass of apple

juice

Chicken salad with a jacket

potato

Fish (salmon), peas and

beans and new potatoes






litres per day

Friday 1 bowl of Porridge with

honey + a glass of pineapple

juice


sandwich

Chicken breast, gravy, carrots and

cauliflower and mash potato






litres per day

Saturday (match day)

Before the match

I bowl of Porridge + 2 slices of toast

with jam + a glass of orange

juice

Before the match

Spaghetti bolognese + a banana + jaffa cakes + water

Half time

A piece of orange or a small piece

of banana can be consumed as this provides energy

After the match

Fillet steak, with new potatoes

and mushrooms and onions (with

a sauce if you want )

Snacks after the game

Players are allowed some

fatty foods such as 1 packet of

crisps and 1 chocolate bar

after a match day for a reward

Drinks

Isotonic drinks and water

mainly before and during the game. + Water, tea, coffee, milk,

orange juice, smoothies –

should drink 3 litres per

Sunday 1 bowl of Porridge with


juice

Pasta – sweetcorn and

chicken with ham

Fillet Steak, peas and carrots and

mash potato






litres per day


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Week 2


Monday 1 bowl Special K with milk + 2 slices of toast


juice


sandwich

Chicken breast, gravy, broccoli

and sprouts and mash potato






litres per day

Tuesday 2 Weetabix and a banana with milk + a glass of apple

juice

Tomato soup with brown rolls and a small salad

Fish (sea bass), sweetcorn and mixed veg and new potatoes






litres per day

Wednesday 1 bowl Special K with milk + 2 slices of toast


juice

A bowl of tomato soup with 2

brown rolls and a small salad

Chicken breast, gravy, cauliflower and mash potato






litres per day

Thursday 2 Weetabix and a banana with milk + a glass of apple

juice


with ham

Chicken breast, gravy, spinach and sweetcorn

and mash potato






litres per day

Friday 1 bowl of Porridge with


juice

Chicken salad with a jacket

potato

Fish (Haddock), beans and

peppers and new potatoes






litres per day


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Saturday (match day)

I bowl of Porridge + 2 slices of toast

with jam + a glass of orange

juice

Before the match

Spaghetti bolognese +

water + a banana + jaffa cakes +

water

Half time

A piece of orange or a small piece

of banana can be consumed as this provides energy

After the match

Fillet steak, with new potatoes

and mushrooms and peas (with a sauce if you

want )

Snacks after the game

Players are allowed some

fatty foods such as 1 packet of

crisps and 1 chocolate bar

after a match day for a reward

Drinks

Isotonic drinks and water

mainly before and during the game. + Water, tea, coffee, milk,

orange juice, smoothies –

should drink 3 litres per day

Sunday 1 bowl of Porridge with


juice


with ham

Pork Chop, with cabbage and

leeks and mash potato






litres per day

Suitability of diet plan

Breakfast - Weetabix, special K and porridge are all good sources of carbohydrates. Carbohydrates is a good source of energy, breakfast is probably the most important meal of the day as it is the one that gives you energy.

Lunch - The lunches I have used consist of pasta, bread, meat, salad, soup, potatoes and vegetables. These are all very good sources of carbohydrates and protein. Carbohydrates are explained above. The types of carbohydrates in the lunch section are pasta, bread (also a good source of fibre), salad and vegetables. Meat is a very good source of protein and they are essential for maintaining optimal health and physical performance.

Dinner - For dinner, I have produced meals which consist of meats, vegetables and potatoes. Fish, chicken and steak are very good sources of protein and are essential to consume after a hard days training or playing match as it repairs all the damaged tissue in the muscles (helps muscles recover). Some meats contain small amounts of fats, fats are also important as they also provide energy to a footballer. As a footballer they would be training lots and burning off energy, it is important for a footballer to consume some fats. Vegetables are a good source of fibre and carbohydrates, as are potatoes. It is best to either boil steam or roast potatoes than fry them and turn them into chips as cooking oil contains saturated fats which are bad for them.

Snacks - Nutri grain bars, breakfast bars, yoghurts and fruit. These are light snacks and healthy snacks which footballers would most likely eat. Nutri grain bars and breakfast bars normally consist of oats which are very healthy and are good carbohydrate and fibre sources. Yoghurts also contain calcium which is good for bones.

Drinks - Water is the best mineral a footballer can have. Milk is also good as it contains lots of calcium and good for your bones; however I wouldn’t recommend too much milk as it contains a lot of calories. Protein shakes are good as obviously it helps repair tissue damage in the muscles of the footballer’s body. Smoothies and natural juices are very good for you. Isotonic drinks can be consumed when doing sport as it helps hydrate them quicker than water.

Evaluate the effectiveness of the diet plan

When a diet plan has been made it is important that you look at the how effective it has been. In order to do this you would need to have some information about the participant before they started the diet plan and some information


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about the participant after they have followed the diet plan. So that you can see how effective the diet plan has been you will record the following before and after the diet plan: the participants weight and their BMI. You will expect the participant to keep a journal of what they have eaten so that you can see whether or not they have stuck to the diet plan or whether they have eaten anything extra.

When the participant has followed the diet plan I would ask them how easy it was for them to follow the plan. Do they think they feel better when training and when playing the sport competitively after they have followed the diet? Do they feel tired after training now or have they got more energy? I will ask them whether or not they felt that they ate too much of the same thing, was there enough variety in what they ate? I would also look at the diet plan and change it where necessary to improve it this might be increasing or decreasing the portion size or changing the foods to meet different nutrition needs.

James followed my diet plan this is his feedback:

Q - Do they think they feel better when training and when playing the sport competitively after you have followed the diet? A - I did feel better when training and playing matches as I had more energy and could run for longer.

Q - Do they feel tired after training now or have they got more energy? A - I have got more energy.

Q - Did you enjoy the variety of foods as I know I included things you don’t usually eat?A - Yes I liked all of the new foods.

Q - Did you stick to the plan or did you do some snacking?A - As you had included some snacks in the plan I stuck to having those when I was hungry.

Q - Do you feel that you ate too much of the same thing, was there enough variety in what they ate? A - I would have liked more variety particularly in the lunch time menu as I often was still hungry after my lunch especially on the days when I only had soup, rolls and salad.

Q - Were the portion sizes right?A - Sometimes I did not know how much of each thing I was supposed to eat – the main meals had no portion sizes.

Q - Did you drink enough fluids?A - There was a list of fluids I could drink these need to be drunk at more specific time of the day. I was dehydrated after my training sessions after school as I did not drink enough during the school day.

Q - Were the times of the meals alright?A - Breakfast at the weekend was too early; dinner on the two evenings I had football practice was too early.

Given this feedback I would do the following:

• I would include portion sizes for all meals as James said he was not sure about how much of each he should have had for his main meal.

• I would look at introducing other food at lunch time as he said he often felt hungry after this meal.

• I would specify what to drink and at what times throughout the day so that James did not suffer from dehydration when he had finished his football training

• I would introduce some more new foods for James so that he has new things to try as this makes the diet plan less boring

• Change the time of breakfast at the weekend so James could have a lie in – make it 08.30.

• Change the time of dinner on the days when James is at football training to 19.00

I weighed James at the beginning of the programme and at the end he gained 1kg in weight which is alright as he has only been following the plan for 2 weeks. When I have changed the plan after receiving his feedback he will follow the plan for another 4 weeks to see what improvements this makes to his fitness in which case he might have gained more weight.

The diet plan was produced independently.


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The diet plan meets all the specific needs and requirements identified in the aims. The diet plan was designed independently. The centre awarded 9 marks for this section as there should be more information on the portion sizes for some of the meals and the amount of fluids. The evaluation is comprehensive and reflects upon most aspects of the design and completion of the diet plan. Ideas for improvement are specific as they relate to the answers given by the person following the diet plan they were also justified. The centre awarded 5 marks for this section as actual measurement of weight and BMI could have been included.


The diet plan was produced independently. There was a comprehensive section as an introduction to the diet plan. The diet plan met the aims of the individual and their specific needs. The amount of nutrients was included for the majority of the components of the diet plan. The amount of fluid was also mentioned in parts of the diet plan. The evaluation addressed most aspects of the plan and the improvements were specific and justified.

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Cambridge Nationals Sport R045 Sports Nutrition … Objective 2 – Understand the importance of...

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