What makes a balanced diet, and how should a performer's diet match their sport?
The components of a balanced diet (carbohydrates, fats, proteins, vitamins, minerals, fibre and water), the role of each nutrient, hydration, and how a performer's diet can be adapted to their sport.
A focused answer to OCR GCSE PE Component 02 on diet and nutrition: the components of a balanced diet (carbohydrates, fats, proteins, vitamins, minerals, fibre and water), the role of each nutrient in performance, hydration and dehydration, and how a performer adapts their diet to their sport.
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What this dot point is asking
OCR wants you to identify the components of a balanced diet, explain the role of each nutrient, explain hydration and dehydration, and describe how a performer adapts their diet to their sport.
The components of a balanced diet
The role of the macronutrients
The three energy-providing nutrients are the macronutrients: carbohydrates, fats and proteins. Carbohydrates are the main fuel for exercise and the fastest to release energy, which is why they make up the largest part of an athlete's diet. Fats provide a large but slower-release energy store, used more in low-intensity, long-duration activity. Proteins are used mainly for growth and repair rather than energy, though they can be used as a last-resort energy source.
Hydration
Water transports nutrients and removes waste, regulates body temperature through sweating, and keeps the blood at the right concentration. Dehydration thickens the blood (so the heart works harder), causes the body to overheat, and reduces concentration, reaction time and muscular control, with a real risk of cramp, all of which harm performance. Performers must drink before, during and after exercise to stay hydrated.
Adapting the diet to the sport
Why diet and nutrition matters
A balanced diet supports health and well-being (linking to that topic) and fuels training and performance. It is closely tied to energy balance (the next topic): the diet must supply the right amount of energy for the activity level, so an athlete eats more than a sedentary person, but always in balance to maintain a healthy weight.
Exam-style practice questions
Practice questions written in the style of OCR exam questions on this dot point, with worked answer explainers. The year tag is the paper they imitate, not the source.
OCR 20184 marksIdentify the seven components of a balanced diet and explain the role of carbohydrates and protein for a performer.Show worked answer →
A Component 02 item. Award marks for the components and the two roles.
The seven components: carbohydrates, fats, proteins, vitamins, minerals, fibre and water.
Carbohydrates are the body's main and fastest source of energy, especially for high-intensity exercise; an endurance athlete carbohydrate-loads before a long event. Protein is needed for the growth and repair of muscle tissue, so it is important after training and for strength and power athletes building muscle.
Markers want all seven components named plus a correct role for carbohydrates (energy) and protein (growth and repair).
OCR 20213 marksExplain the importance of hydration for a performer and the effects of dehydration on performance.Show worked answer →
A 3-mark item on water and hydration.
Award marks for: water is essential to transport nutrients and remove waste, to regulate body temperature (through sweating), and to keep the blood at the right concentration.
Effects of dehydration (losing more water than is taken in): the blood thickens so the heart works harder, body temperature rises, the performer overheats and tires quickly, reaction time and concentration fall, and muscles may cramp, all of which reduce performance.
Markers want the role of water plus at least two clear effects of dehydration on performance.
Related dot points
- Energy use, the concept of energy balance (energy in versus energy out), how energy requirements vary, and the effect of energy balance on body weight, including the calculation of energy values.
A focused answer to OCR GCSE PE Component 02 on energy use and energy balance: the meaning of energy balance (energy in versus energy out), how energy requirements vary with age, sex and activity, the effect of energy balance on body weight, and calculating energy values from the macronutrients.
- The definitions of health, fitness and well-being, the physical, emotional and social benefits of physical activity and sport, and how these benefits link to a healthy, active lifestyle.
A focused answer to OCR GCSE PE Component 02 on health and well-being: the definitions of health, fitness and well-being, and the physical, emotional and social benefits of regular physical activity and sport, with how each benefit supports a healthy active lifestyle.
- The consequences of a sedentary lifestyle (weight gain, obesity and the health risks it brings), the classification of body weight (underweight, overweight, obese), and the effects of a sedentary lifestyle on physical, emotional and social health.
A focused answer to OCR GCSE PE Component 02 on the consequences of a sedentary lifestyle: the meaning of sedentary, the classification of body weight (underweight, overweight, obese), and the physical, emotional and social health risks of inactivity, including obesity, heart disease and type 2 diabetes.
- The short-term effects of exercise on the muscular, cardiovascular and respiratory systems, the long-term training adaptations, and how these effects benefit a performer in physical activity and sport.
A focused answer to OCR GCSE PE Component 01 on the effects of exercise: the immediate short-term responses (heart rate, breathing, temperature, lactic acid), and the long-term adaptations of training (cardiac hypertrophy, bradycardia, capillarisation, muscle hypertrophy) and how they benefit a performer.
- The structure and function of the cardiovascular system, the pathway of blood through the heart, heart rate, stroke volume and cardiac output, the role of blood vessels and vascular shunting, and the cardiovascular response to exercise.
A focused answer to OCR GCSE PE Component 01 on the cardiovascular system: the structure of the heart and the double circulatory system, the blood vessels, heart rate, stroke volume and cardiac output (with a calculation), vascular shunting, and the response to exercise.
Sources & how we know this
- OCR GCSE (9-1) Physical Education J587 specification — OCR (2016)