Nutrition: Balanced Diet and Macronutrient/Micronutrient Requirements

OCR

GCSE

Candidates must analyse the composition of a balanced diet, distinguishing strictly between macronutrients (carbohydrates, fats, proteins) for energy and growth, and micronutrients (vitamins, minerals) for physiological regulation. Mastery requires linking specific nutrient intake to energy systems, notably the manipulation of carbohydrate windows for glycogen resynthesis and protein timing for muscle hypertrophy. Responses must evaluate the consequences of dietary imbalances on athletic performance, recovery rates, and long-term health, applying these principles to specific sporting contexts such as endurance versus power events.

Objectives

Exam Tips

Pitfalls

Key Terms

Mark Points

Subtopics in this area

Nutrition: Balanced Diet and Macronutrient/Micronutrient Requirements

What You Need to Demonstrate

Key skills and knowledge for this topic

Credit accurate definitions of a balanced diet: matching energy intake to expenditure and ensuring correct nutrient ratios.
Award marks for linking complex carbohydrates (starches) to glycogen storage for endurance events, contrasting with simple carbohydrates for immediate energy spikes.
Candidates must identify protein's primary role as muscle hypertrophy and repair (post-exercise), rejecting responses that cite it as a primary energy source during activity.
For minerals, credit specific physiological links: Iron for haemoglobin/oxygen transport; Calcium for bone density/impact resistance.
In extended responses, reward the justification of dietary manipulation (e.g., carbohydrate loading) for specific sporting contexts.
Award marks for defining a balanced diet as matching energy intake to energy expenditure to maintain a healthy weight.
Credit identification of complex carbohydrates (starches) for sustained glycogen release in endurance events versus simple carbohydrates (sugars) for immediate energy spikes.
Candidates must link protein intake directly to muscle hypertrophy and the repair of micro-tears following high-intensity anaerobic activity.

Example Examiner Feedback

Real feedback patterns examiners use when marking

"You stated that carbohydrates provide energy. To improve, specify whether they are simple or complex and how this affects energy release rates."
"Your application to the sport is too generic. Explain exactly *why* a rugby player needs more protein than a marathon runner (hypertrophy vs lean mass)."
"Avoid colloquialisms like 'sugar rush'. Use technical terms such as 'rapid increase in blood glucose levels'."
"You identified the mineral correctly. Now explain the consequence of a deficiency in a competitive context (e.g., 'Lack of iron leads to fatigue due to reduced oxygen transport')."
"You have listed the nutrients correctly; now explain specifically why a marathon runner requires a higher percentage of complex carbohydrates than a sprinter."
"Replace generic terms like 'good for you' with physiological benefits such as 'aids in the production of haemoglobin' or 'facilitates nerve transmission'."
"Your answer identifies the food source; to improve, link this source directly to the energy system used in the specified sport."
"Differentiate clearly between the energy provided by fats (low intensity/long duration) and carbohydrates (high intensity/short to medium duration)."

Marking Points

Key points examiners look for in your answers

Credit accurate definitions of a balanced diet: matching energy intake to expenditure and ensuring correct nutrient ratios.
Award marks for linking complex carbohydrates (starches) to glycogen storage for endurance events, contrasting with simple carbohydrates for immediate energy spikes.
Candidates must identify protein's primary role as muscle hypertrophy and repair (post-exercise), rejecting responses that cite it as a primary energy source during activity.
For minerals, credit specific physiological links: Iron for haemoglobin/oxygen transport; Calcium for bone density/impact resistance.
In extended responses, reward the justification of dietary manipulation (e.g., carbohydrate loading) for specific sporting contexts.
Award marks for defining a balanced diet as matching energy intake to energy expenditure to maintain a healthy weight.
Credit identification of complex carbohydrates (starches) for sustained glycogen release in endurance events versus simple carbohydrates (sugars) for immediate energy spikes.
Candidates must link protein intake directly to muscle hypertrophy and the repair of micro-tears following high-intensity anaerobic activity.
Award marks for explaining the role of fibre in digestive health and water in thermoregulation and maintaining blood viscosity during performance.

Examiner Tips

Expert advice for maximising your marks

💡When discussing energy, always specify the intensity and duration of the activity to justify the macronutrient choice (e.g., 'Fats fuel low-intensity, long-duration activity').
💡Use the term 'Glycogen sparing' when explaining the benefit of aerobic training on fat metabolism.
💡In 6-mark analysis questions, structure answers chronologically: Pre-event (loading), During (maintenance), Post-event (recovery).
💡Memorise specific food sources for micronutrients to ensure full marks on 'Identify' questions.
💡When discussing carbohydrates, explicitly categorize them as 'simple' or 'complex' to access higher mark bands.
💡Apply the 'Function-Source-Sport' chain: Name the nutrient, state its physiological role, and link it to a specific athlete (e.g., 'Shot putter needs protein for power development').
💡Avoid the term 'healthy' without qualification; replace with specific outcomes like 'prevents scurvy', 'aids oxygen transport', or 'maintains bone density'.

Common Mistakes

Pitfalls to avoid in your exam answers

Identifying protein as a main energy source for exercise (it is a minor source; carbohydrates and fats are primary).
Using vague terms like 'gives you energy' without specifying the type of energy (explosive vs sustained) or the nutrient source.
Failing to distinguish between saturated fats (health risk) and unsaturated fats (aerobic energy source).
Confusing the roles of vitamins (e.g., Vitamin C for immune system) with macronutrients.
Stating that 'fats make you fat' rather than identifying them as a primary fuel source for low-intensity, aerobic activity.
Confusing the roles of vitamins and minerals, often providing generic 'health' benefits rather than specific functions (e.g., Calcium for bone density vs. Vitamin C for immune system).
Failing to distinguish between the timing of intake (e.g., carbo-loading prior to an event vs. protein intake post-event for recovery).

Study Guide Available

Comprehensive revision notes & examples

Read Study Guide

Key Terminology

Essential terms to know

Macronutrient Energy Yields and Physiological Functions

Micronutrient Regulation of Metabolic Processes

Hydration Strategies and Electrolyte Balance

Dietary Manipulation and Periodisation for Peak Performance

Macronutrient Physiology (Carbohydrates, Fats, Proteins)

Micronutrient Function (Vitamins C/D, Calcium, Iron)

Hydration and Fluid Balance Strategies

Dietary Manipulation for Performance (Carbo-loading, Timing)

Likely Command Words

How questions on this topic are typically asked

Identify

Describe

Explain

Analyse

Evaluate

Ready to test yourself?

Practice questions tailored to this topic