Sports and Nutrition (Balanced Diet, Nutrients and Eating Disorders)
This domain tests balanced diet, nutrient functions and eating disorders in athletes. Answers should link nutrients to performance and recognise warning signs without diagnosing.
Nutrients
- Carbohydrates 4 kcal/g: main fuel for high-intensity work; glycogen stores matter for endurance.
- Proteins 4 kcal/g: growth, repair and enzymes; athletes need more than sedentary people but excess is not automatically muscle.
- Fats 9 kcal/g: energy, fat-soluble vitamins and cell membranes; essential fatty acids are required.
- Micronutrients (vitamins and minerals) and water support energy release, bone health, oxygen transport and hydration.
- A balanced diet supplies adequate energy, fibre, fruit and vegetables, and fluid; timing matters around training.
Pre-event and eating disorders
A pre-event meal is usually high in carbohydrate, low in fat and fibre, and eaten about 3–4 hours before competition, with fluids. Eating disorders include anorexia nervosa (restriction, low body weight, fear of weight gain), bulimia nervosa (binge–purge cycles) and binge-eating disorder. In sport, weight-making rules and body-image pressure can contribute.
Worked example
A footballer has a match at 4 pm. Reason a meal at about 12–1 pm: rice, dal, vegetables and fruit, with water; avoid a heavy fried meal because fat slows gastric emptying. After the match, combine carbohydrate and protein to restore glycogen and support repair.
Traps
- Saying protein is the main energy source for sprinting.
- Recommending supplements before food and fluid are adequate.
- Confusing disordered eating with a diagnosed eating disorder.
- Ignoring hydration and electrolytes in hot conditions.