Balanced diet and optimum weight

Question 1

What is a balanced diet?

Answer 1

The combination and proportion of carbohydrates, fats, proteins, roughage, water, and essential vitamins and minerals which best provide a sportsperson’s nutritional requirements.

Question 2

Carbohydrates - function as a food fuel

Answer 2

> Main energy provider
Broken down into glucose
Transported as an immediate energy source
Excess stored in muscles and over as glycogen

Question 3

Carbohydrate sources

Answer 3

Pasta, rice, potatoes, sugars

Question 4

Carbohydrate % in a balanced diet

Answer 4

60%

Question 5

Fats - function as a food fuel

Answer 5

> Secondary energy supply
For long duration, low intensity aerobic exercise
Absorbed as fatty acids and glycerol in small intestine
Stored as triglycerides in adipose tissue
Provides energy when glycogen stores are depleted
Useful for insulation

Question 6

Fats sources

Answer 6

Butter, oil, confectionary, cheese, pastry
Unsaturated - avocados, nuts

Question 7

Fats % in balanced diet

Answer 7

20-25%

Question 8

Proteins - function as a food fuel

Answer 8

> Absorbed as amino acids in the small intestine
Aids tissue repair and recovery from intense exercise
Energy source when CHO and fats are depleted

Question 9

Protein sources

Answer 9

Meat, eggs, milk, cheese, nuts

Question 10

Vitamins - function as a food fuel

Answer 10

> Organic substances needed for crucial bodily functions
Regulate metabolism
Facilitate energy release
Bone formation and tissue synthesis

Question 11

Vitamin C and D

Answer 11

Maintain the immune system and strengthen bones

Question 12

Vitamin E

Answer 12

Prevents oxidative damage that occurs during endurance events

Question 13

Vitamin K

Answer 13

Regulates blood flow, aiding transport of O2 to working muscles

Question 14

Vitamin sources

Answer 14

Fruit, whole grains, seeds

Question 15

Vitamin % in a balanced diet

Answer 15

Small amounts are essential

Question 16

Minerals

Answer 16

> Calcium
Iron
Magnesium
Sodium

Question 17

Calcium

Answer 17

(Milk)
> Structure in bones and teeth
> Bone regeneration and protection

Question 18

Iron

Answer 18

(Red meat, spinach)
> Red blood cell production

Question 19

Magnesium

Answer 19

(Beans)
> Counteracts amount lost during sweating

Question 20

Sodium

Answer 20

(Cheese)
> Maintains electrolyte balance, improving cell maintenance

Question 21

Minerals % in balanced diet

Answer 21

Small amounts essential

Question 22

Roughage (Fibre) - function as a food fuel

Answer 22

> Gives bulk to food residues in intestines
Aids gastrointestinal functions
Effective digestion
Prevents overeating

Question 23

Roughage sources

Answer 23

Brown rice, nuts, potatoes, bran cereal, vegetables

Question 24

Roughage % in balanced diet

Answer 24

Large amounts necessary

Question 25

Water - function as a food fuel

Answer 25

> Transports nutrients > Leaves the body in urine and faeces > Lubricates joints

Question 26

Water needs during performance

Answer 26

> Performance decreases when an athlete is dehydrated by 5% of their body weight > Leads to dizziness, headaches, increased body temperature, increased heart rate > Additional water should be consumed

Question 27

Water % during balanced diet

Answer 27

Large amounts necessary

Question 28

Body Mass Index

Answer 28

A measure that uses our height and weight to work out if your weight is healthy

Question 29

BMI equation

Answer 29

BMI: weight (kg) / height (m2)

Question 30

Energy balance

Answer 30

Energy input : Energy expenditure

Question 31

Male and female calorie requirements

Answer 31

Male: 2500 / day Female: 2000 / day

Question 32

Positive energy balance

Answer 32

Energy intake > Energy expenditure

Question 33

What is the cause of positive energy balance

Answer 33

> Inactivity > Too much fat intake > CHO and excess fat are converted into fatty acids and glycerol, then stored as triglycerides

Question 34

Results of positive energy balance

Answer 34

Health conditions: > Coronary heart disease > Hypertension

Question 35

Negative energy balance

Answer 35

Energy intake < energy expenditure

Question 36

Why might an athlete want to create a positive energy balance?

Answer 36

Gain body mass > Sumo wrestler > Higher intake than expenditure > Helps them to gain fat > Making it more difficult for their opponent during competition

Question 37

Why might an athlete want to create a negative energy balance?

Answer 37

Lose body mass > Jockey > Higher expenditure than intake > Lose weight, lighter > Increase speed on horse

Question 38

Basal Metabolic rate

Answer 38

The rate at which the body uses energy while at rest to maintain vital functions (such as breathing)

Question 39

Factors that raise BMR

Answer 39

> Eating frequent meals - digestion requires energy > Exercise > Muscle mass - muscle requires more energy than other tissues > Age > Height > Pregnancy > Environment - extremes in temperature

Question 40

Factors that lower BMR

Answer 40

> Age > Fasting/starvation > Sleep > Hormones

Question 41

Optimum weight

Answer 41

The weight someone should be based one sex, height, bone structure, and muscle girth (differs by sport and position)

Question 42

Optimum weight - sex

Answer 42

Men - heavier bone structure - bigger muscle girth

Question 43

Optimum weight - height

Answer 43

Tall people weigh more

Question 44

Optimum weight - muscle girth

Answer 44

Bigger muscles weigh more

Question 45

Optimum weight - bone structure

Answer 45

Heavier bones weigh more