Pearson Edexcel GCSE (9-1) Physical Education (1PE0) · Spec C2 1.3.1, C2 1.3.2, C2 1.3.3, C2 1.3.4, C2 1.3.5, C2 1.3.6 and C2 1.3.7
Diet, energy balance and hydration
Read the notes, then try the questions. Each one is marked the moment you press Check, and shows the right answer and why.
Key ideas
- The three macronutrients are carbohydrate, protein and fat. Vitamins and minerals are micronutrients, needed in smaller amounts. Fibre and water are also part of a balanced diet.
- Carbohydrate is the main fuel for exercise. Protein repairs and builds muscle. Eating protein soon after training supports muscle repair. Carbohydrate loading helps in long events such as a marathon, not in short events like a 100 m sprint.
- Energy balance compares calories eaten with calories burned. Eat more than you burn and weight rises. Eat less and it falls. Equal amounts keep it steady.
- The four factors that affect optimum weight are sex, height, bone structure and muscle girth.
- Dehydration makes the blood thicker, so the heart works harder and the muscles tire sooner.
Key terms
- Macronutrient
- A nutrient needed in large amounts: carbohydrate, protein or fat.
- Micronutrient
- A nutrient needed in small amounts, such as a vitamin or mineral.
- Carbohydrate loading
- Eating extra carbohydrate before a long endurance event to store more energy.
- Optimum weight
- The weight that is best for a performer's health or performance.
- Dehydration
- Losing more water than you take in.
Common mistakes
- Calling fibre a macronutrient. It is not one of the three.
- Recommending carbohydrate loading for a 100 m, 800 m or 1500 m race.
- Naming age, diet or sport played as factors for optimum weight. Use sex, height, bone structure and muscle girth.
Exam tip
Link the advice to the event or the person: 'a marathon runner eats extra carbohydrate the day before to store more energy'. For energy balance, state the result as well, such as weight gain.
Free practice questions
7 questions, 10 marks. Answer, then press Check. The marking guide explains how the marks are worked out. Nothing is saved.
- Question 1 · Multiple choice[1 mark]
Which of these is a macronutrient?
- Question 2 · Multiple choice[1 mark]
Which event lasts long enough for carbohydrate loading to help the performer?
- Question 3 · Multiple choice[1 mark]
When should a sprinter eat protein to help muscles repair after training?
- Question 4 · Fill the gaps[1 mark]
A performer who eats more calories than they burn will ___ weight.
Word bank: balance · lose · gain · maintain
- Question 5 · Matching[4 marks]
Match each nutrient to its main role for a performer.
- Question 6 · Multiple choice[1 mark]
Zainab eats 2800 kcal and burns 3200 kcal a day. What happens to her body weight?
- Question 7 · Multiple choice[1 mark]
Which is an effect of dehydration on a footballer?