What is the role of carbohydrates for a performer?

Carbohydrates are the main energy source for moderate and high intensity exercise. Starchy foods should provide the largest share of an active person's energy.

Which foods are good sources of complex carbohydrate?

Pasta, rice, bread and potatoes are good sources of complex carbohydrate. Complex carbohydrates release energy slowly.

What is carbohydrate loading?

Carbohydrate loading is increasing carbohydrate intake in the days before an endurance event. The aim is to fill the muscles and liver with as much glycogen as possible.

Why do marathon runners use carbohydrate loading?

Larger glycogen stores let the runner hold their pace for longer before fatigue. Full glycogen stores delay the moment the runner hits the wall.

Edexcel GCSE Physical Education 1PE0

Applied Anatomy and Physiology

Topic overview Functions and classification of bones Bones of the skeleton and the vertebral column Joints and the movements they allow Ligaments, tendons and muscle types Voluntary muscles and antagonistic pairs Fast and slow twitch muscle fibres The heart, circulation and blood Blood vessels and vascular shunting Breathing, lung volumes and gas exchange Aerobic and anaerobic energy release Short-term effects of exercise

Movement Analysis

Topic overview First, second and third class levers Mechanical advantage and disadvantage Planes and axes of movement

Physical Training

Topic overview Health, fitness, exercise and performance Components of fitness The purpose and value of fitness testing Fitness tests and normative data Principles of training Training methods and fitness classes Long-term effects of training PARQ, sports injuries and RICE Performance-enhancing drugs Warm up and cool down

Use of Data

Topic overview Collecting and presenting data Interpreting data and normative comparisons

Health, Fitness and Wellbeing

Topic overview Physical, emotional and social health and wellbeing Personal exercise programmes and lifestyle choices A sedentary lifestyle and its consequences A balanced diet and the macronutrients Micronutrients, water, fibre and hydration Optimum weight and energy balance

Sport Psychology

Topic overview Classification of skills Practice structures Goal setting and SMART targets Types of guidance Types of feedback Mental preparation for performance

Socio-Cultural Influences

Topic overview Participation rates and personal factors Commercialisation and the media Advantages and disadvantages of commercialisation Sportsmanship, gamesmanship and deviance

Health, Fitness and Wellbeing

A balanced diet and the macronutrients

3 things to know
Component 2

Overview

A balanced diet and the ratio of macronutrients, carbohydrates and carbohydrate loading, protein and its timing, fats, and diets for endurance and power athletes.

What you need to know

Answer each one before you reveal it.

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Key term

What is the role of fats for a performer?

Key term

What is a balanced diet?

Key term

What is a commonly recommended ratio of macronutrients in an active person's diet?

Questions from this subtopic

Each one with the model answer underneath.

1
What is a balanced diet?
Model answer
A balanced diet contains all the nutrients, water and fibre in the right proportions. The energy it provides matches the energy the person uses.
2
What is a commonly recommended ratio of macronutrients in an active person's diet?
Model answer
About 55–60% of energy should come from carbohydrates and 25–30% from fats. Protein should provide about 15–20% of energy.
3
What is the role of carbohydrates for a performer?
Model answer
Carbohydrates are the main energy source for moderate and high intensity exercise. Starchy foods should provide the largest share of an active person's energy.
4
Which foods are good sources of complex carbohydrate?
Model answer
Pasta, rice, bread and potatoes are good sources of complex carbohydrate. Complex carbohydrates release energy slowly.
5
What is carbohydrate loading?
Model answer
Carbohydrate loading is increasing carbohydrate intake in the days before an endurance event. The aim is to fill the muscles and liver with as much glycogen as possible.
6
Why do marathon runners use carbohydrate loading?
Model answer
Larger glycogen stores let the runner hold their pace for longer before fatigue. Full glycogen stores delay the moment the runner hits the wall.

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Applied Anatomy and Physiology

Movement Analysis

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