🟢 4.1 Diet & Nutrition & their Effect on Physical Activity & Peformance Flashcards
(25 cards)
What are the 7 classes of food that should be present in all sports performers diets
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Fibre
Water
2 types of carbs
Simple
Complex
Why are simple carbohydrates
Found in fruitsEasily digested by the body. Also found In processed foods and anything with refined sugar added
What are complex carbs
Found in nearly all plant based foods, usually take longer for the body to digest
What is a balanced diet
A diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients
How do carbohydrates provide energy
Food is digested and converted into glucose and enters the bloodstream. The glucose is then stored in the muscles and liver as glycogen but these stores are limited so regular refuelling is nessesssry
What is the glycaemic index
This ranks carbohydrates according to their effect on our blood glucose levels
What does it mean if the food is lower on the GI
slower and more sustained release of glucose to the blood. Meaning blood glucose levels are maintained for longer
Eaten 3-4 hours before exercise
What does it mean if the food is higher on the GI
Rapid, short rise in blood glucose but will be short lived
1-2 hours before exercise
What do saturated fats come from and what do they cause
- come from both sweet and savoury food, but mostly from animal sources
- too much leads to excessive weight gain, lack of stamina, flexibility and lead to health problems such as diabetes and high blood pressure.
- also leads to high cholesterol levels
What are LDLs
Low density lipoproteins
Transport cholesterol in the blood to the tissues, known as BAD as it increases risk of heart disease
What are HDLs
High density lipoproteins
Transports excess cholesterol in the blood back to the liver where it is broken down. GOOD cholesterol
What do trans-fats come from
Unsaturated fats that can be found in meat and dairy but most of them come from an industrial process that adds hydrogen to liquid vegetable oils,. This causes the oil to become solid at room temp allowing longer shelf life.
What to trans fats lead to
Can lead to high blood cholesterol levels
Unsaturated fats
These fats are important as they are a major source of energy in the body and can be used for low intensity aerobic work.
What are proteins and why are they important
Combination of many chemicals called amino acids and are importantly for muscle growth and repair and to make enzymes, hormones and haemoglobin. Also a minor source of energy when glycogen and fat stores are low
What are amino acids
Used in all body cells to build proteins
What are vitamins
Essential nutrients that your body needs in small amounts in order to work properly
2 types of vitamins
Fat soluble vitamins ADEK
water soluble vitamins BC
what are fat soluble vitamins
ADEK
found in fatty foods and animal products, stored in liver and fatty tissues for a later date
What are water soluble vitamins
BC
Found in a wide range of foods such as fruit and veg. Not Stored in the body so they need to be taken daily. Excessive consumption will not have any beneficial effects as additional amounts will be excreted through ursine
VITAMIN C
- green vegetable and fruits
- protects cells and keeps them healthy
- helps to maintain bones, teeth, gums and connective tissues such as ligaments
VITAMIN D
- body under the skin when exposed to light some from oily fish and dairy products
- absorption of calcium, keeping bones and teeth healthy
