Though scientists are still learning about the concept of basal sleep need, one thing sleep research certainly has shown is that sleeping too little can not only inhibit your productivity and ability to remember and consolidate information, but lack of sleep can also lead to serious health consequences and jeopardize your safety and the safety of individuals around you.

For example, short sleep duration is linked with:

Increased risk of motor vehicle accidents
Increase in body mass index – a greater likelihood of obesity due to an increased appetite caused by sleep deprivation
Increased risk of diabetes and heart problems
Increased risk for psychiatric conditions including depression and substance abuse
Decreased ability to pay attention, react to signals or remember new information

Nutrient balance - (http://www.brianmac.co.uk/nutrit.htm)

Nutrient Balance
Carefully planned nutrition must provide an energy balance and a nutrient balance.

The nutrients are:

Proteins - essential to growth and repair of muscle and other body tissues
Fats - one source of energy and important in relation to fat soluble vitamins
Carbohydrates - our main source of energy
Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water
Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system
What are the daily energy requirements?
Personal energy requirement = basic energy requirements + extra energy requirements

Basic energy requirements (BER) includes your basal metabolic rate (BMR) and general daily activities

For every Kg of body weight 1.3 Calories is required every hour. (An athlete weighing 50Kg would require 1.3 × 24hrs × 50Kg = 1560 Calories/day)
For a calculation of your BMR, see the calculator on the Resting Daily Energy Expenditure (RDEE) page
Extra energy requirements (EER)

For each hours training you require an additional 8.5 Calories for each Kg of body weight. (For a two hour training session our 50Kg athlete would require 8.5 × 2hrs × 50Kg = 850 Calories)
An athlete weighing 50Kg who trains for two hours would require an intake of approximately 2410 Calories (BER + EER = 1560 + 850)

Energy Fuel
Like fuel for a car, the energy we need has to be blended. The blend that we require is as follows:

57% Carbohydrates (sugar, sweets, bread, cakes)
30% Fats (dairy products, oil)
13% Protein (eggs, milk, meat, poultry, fish)
The energy yield per gram is as follows: Carbohydrate - 4 Calories, Fats - 9 Calories and Protein - 4 Calories.

What does a 50 kg athlete require in terms of carbohydrates, fats and protein?

Carbohydrates - 57% of 2410 = 1374 Calories - at 4 Calories/gram = 1374 ÷ 4 = 343 grams
Fats - 30% of 2410 = 723 Calories - at 9 Calories/gram = 723 ÷ 9 = 80 grams
Protein - 13% of 2410 = 313 Calories - at 4 Calories/gram = 313 ÷ 4 = 78 grams


http://www.brianmac.co.uk/nutrit.htm

Drink Diary: Beginning Tuesday 8th March

In movement studies, we studied what we drank in the week, and will figure out how this affects us, according to what we drink throughout the weeks.

Tuesday:
Coke - Fizzy pop

Wednesday:
A glass of milk
A glass of water
A gass of coke
A chocolate milkshake

Thursday:
A glass of water
Two glases of alcohol
A glass of coke

Friday:
A glass of water
An energy drink (Bottle)
Two mild glasses of alcohol

Saturday:
A gass of water
Two glasses of orangs juice
A cup of tea
A glass of diet coke.

Sunday:
A glass of water
A glass of diet coke
Two glasses of ornage juice

Monday:
A glass of water
A power/energy drink.
A glass of diet coke.