In order to ensure our body is obtaining the adequate nutritional intake, enabling us to be healthy and able to live to the full we must ensure that we are consuming a balanced diet. A balanced diet consists of five main food groups. No single food or group contains the adequate amounts of nutrients needed to obtain this balance. In order to obtain balance in a diet, these main groups must be eaten in a varied fashion hence to obtain the adequate nutrients which the various groups provide. You should aim to ensure that each group is present in each of your meals.
The five main groups:
- Carbohydrates
- Protein
- Fat
- Vitamins
- Minerals
Carbohydrates
Carbohydrates are found in foods such as potatoes, rice, pasta, breads and cereals. There is a lot of myth surrounding carbohydrates e.g. they are fattening, BUT carbohydrates are a vital source of energy in the diet and are the main supplier for a variety of nutrients enabling our muscles and brain cells to function properly. We obtain most of our carbohydrate intake from starch which our body turns onto glycogen and in turn utilizes as energy. Carbohydrates are a vital food group for an athlete and we must ensure our glycogen levels are kept topped up enabling energy to be released from the muscles. Consuming inadequate amounts of carbs can lead to light headaches, weakness, fatigue and defective concentration levels. Meals should be based around this group.
Protein
There are two main sources of protein, animal and plant, which are broken down to provide the body with amino acids. There are 20 of these amino acids and only nine of these are essential.
The main functions of protein are :
- To aid the growth and repair of muscle after intense exercise.
- Producing hormones and enzymes.
- Athletes will use protein as a source of energy when fat and carbohydrates are low.
Generally meats (red meat, fish, chicken) are the main sources of protein, as vegetable sources tend to lack some of the essential amino acids but can be combined with one or more sources in a meal.
Fat
Fat is used as an energy source during low intensity training or continuous endurance workout. There are two main types of fats saturated and unsaturated.
Saturated fats
Saturated fats are mostly found in animal foods such as cheese, fatty meat, poultry skin. etc Too much of saturated fat can lead to high level of cholesterol and heart disease.
Unsaturated fats
There are two groups polyunsaturated and monounsaturated. These are important for cells and help to protect from heart disease.
Fibre
Fibre helps the digestive system remain healthy and be found in fruits, whole grains, cereals and vegetables. It cannot be broken down to provide energy for the body, rather stays within the digestive system to ensure the smooth passage of food and waste along the digestive system.
