diet Flashcards
(21 cards)
what is basal meta bolic rate
the energy you need to stay alive and keep your basic body organs working
what is working energy
the extra enrgy you need to preform exercise and activity E.g moving working walking sport
what is a macro nutrient
the essentail nutrients needed in large amounts for energy e.g protien fats carbohydrates
what are the two types of carbohydrates
complex : long chain of suger so takes longer to break down and digest so slow realisng energy
simple :fast relising sugger to quick energy
what is carbohydrates
Carbohydrates are one of the three main macronutrients. They are made up of carbon, hydrogen, and oxygen atoms and are an important source of energy for the body. Examples of carbohydrates include sugars, starches, and fibers.
what is protein
a macronutrient crucial for growth, repair, and maintenance of body tissues, especially muscles
what is fats
a type of macronutrient that the body uses as a source of energy, particularly for long-duration, low-intensity activities like endurance events
what is a micronutrient
Micronutrients are essential vitamins and minerals needed by the body in small amounts for proper growth, development, and overall health. They are crucial for maintaining various bodily processes and preventing deficiencies that can lead to health problems.
what are minerals
inorganic elements or compounds essential for the body’s proper functioning. They are micronutrients, meaning they’re needed in small amounts but are crucial for various physiological processes like bone growth, red blood cell production, and nervous system function
what are vitimans
essential organic compounds needed in small amounts by the body for various functions like growth, development, and maintaining health
what is fiber
a type of carbohydrate found in plant-based foods that the human body cannot digest. It acts as a bulking agent in the digestive system, aiding in waste removal and promoting overall gut health
what is water
the importance of maintaining adequate fluid levels in the body, particularly during exercise, to support optimal performance and health
on average what is the amout of calories needed for a male
2500 kcal
on average what is the amout of calories needed for a female
2000
what is carbohydrate loading
Carbohydrates provide energy. The complex carbohydrates – starches – are stored in the body as glycogen and converted into glucose
when the body needs more energy. Glycogen is a slow-release form of energy. This is particularly useful to endurance athletes in the last stages of a performance. So, for example, in the week leading up to a race, marathon runners may eat lots of starchy foods, such as pasta. This helps them to keep going towards the end of the race
how many kcal in 1 gram of protien
4
how many kcal in 1 gram of carbohydrates
4
how many kcal in 1 gram of fats
9
what is a isotonic drink
designed to match the concentration of fluids in the body, aiding in quick hydration and carbohydrate replenishment during exercise. They are particularly useful for athletes during and after prolonged or intense activities, helping to maintain energy levels and prevent dehydration.
what is a hypertonic drink
a sports drink that has a higher concentration of solutes (like sugar and electrolytes) than the human body’s fluids. This means they are more concentrated than blood plasma. Hypertonic drinks are often used to supplement daily carbohydrate intake, replenish muscle glycogen stores after exercise, or to provide a sustained source of energy during ultra-endurance events.
what is a hypotonic drink
a sports drink that has a lower concentration of electrolytes and carbohydrates compared to the human body’s fluids. This means it is absorbed into the bloodstream more quickly than isotonic or hypertonic drinks, making it ideal for rapid rehydration
