IB Sports, exercise and health science A.2.2.4 Dietary Planning, Nutrient Needs, and Supplementation Notes

A balanced diet provides essential nutrients in the correct proportions

1. A balanced diet is essential for maintaining optimal health, supporting growth, promoting recovery, and performance.
2. It consists of various food components, each serving a distinct role in the body's function.
3. A well-balanced diet provides all the essential nutrients, maintaining the correct proportions to support bodily processes and fuel performance.

Dietary guidelines define recommended nutrient intake

1. Dietary guidelines are structured recommendations based on scientific research, often formulated by health organizations to promote general health and reduce the risk of chronic diseases.
2. They give clear advice on the proper quantities of food and nutrients necessary to maintain optimal health.
3. Recommended Nutrient Intake (RNI): The amount of each nutrient needed for normal body function. It varies by age, sex, activity level, and health status.

Cultural and religious practices shape dietary planning

1. Cultural and religious practices significantly impact dietary choices, leading to variations in the types of food consumed.
2. These factors must be taken into consideration when planning nutrition for diverse populations.
3. Some cultural practices, such as vegetarianism or veganism, can offer health benefits but require careful planning to ensure adequate intake of all essential nutrients.

Nutritional needs vary with age, sex, activity, and reproductive status

Age

1. The nutrient needs of children, adolescents, adults, and older people differ as their growth, development, and metabolism rates change.
2. For instance, adolescents require more protein and energy for growth, while older adults may need more calcium and vitamin D to maintain bone health.

Sex

1. Males and females have different nutritional needs, with women requiring more iron during menstruation and pregnancy, while men may require higher amounts of certain nutrients like zinc.

Physical Activity Level

1. Athletes and physically active individuals need higher energy intake, particularly carbohydrates, for fuel during exercise.
2. Active individuals may also require more protein for muscle repair and growth.

Pregnancy and lactation increase nutrient needs

1. Nutritional requirements increase during pregnancy and breastfeeding to support fetal development and milk production.
2. This includes increased intake of calories, protein, iron, calcium, and folic acid.

Eating for Athletes vs Non-Athletes

1. An athlete's diet must meet higher physiological demands than a non-athlete's, especially increased energy and fluid requirements.
2. Carbohydrate (athletes): 55-75% of total energy (vs 45-65% for non-athletes), or 6-10 g per kg of body mass.
3. Protein (athletes): 1.2-1.4 g per kg body mass per day (vs 0.8-1.0 g per kg for non-athletes).
4. Fat (athletes): 20-35% of total energy (slightly above non-athlete range). Provides fuel for prolonged work, fat-soluble vitamins, and essential fatty acids.
5. Fluid (athletes): Significantly higher to replace heavy sweat losses during training and competition.