Well Balanced Diet A well -balanced diet should contain adequate amounts of protein, carbohydrate, vitamins, minerals, and water. CARBOHYDRATE---- largest proportion (10%to18%) of the daily caloric intake should be in the form of carbohydrates. The kinds of carbohydrates are sugars, starches, and cellulose. PROTEIN---Approximately (12%to15%) of daily caloric intake should be protein. The diet should include sources of the essential amino acids needed for protein synthesis. Lack of these essential amino acids may produce a loss of muscle tissue of prevent the synthesis. VITAMINS---The excess accumulation of fat-soluble vitamins (A,D,E and K) may produce decalcification of bone, headaches, nausea,diarrhea, and other toxic effect. MINERALS---The common mineral deficiencies are iron, zinc, and calcium. Physically active individuals, particularly those who choose to exclude meat from their diets, need to carefully plan their diets so that adequate amount of iron and zinc are available. WATER---The major sources of water for the body are fluid intake, food intake, and oxidation of foodstuffs by the body. Water is lost in the urine, feces perspiration, and expired air. Drink 2 1/2 cups, 2hours prior to exercise Drink 1 1/2 cups, 15 minutes before competition.
Posted on: Sat, 03 Aug 2013 11:07:36 +0000
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