Diet Flashcards
(20 cards)
What are the two types of carbs
Simple and complex
What are the characteristics of simple carbs and when should they be digested
-easily digested
- found in fruits, processed foods
- digested right before, during excerize
-quick burt of energy
What are the characteristics of complex carbs and when should they be digested
-longer to digest
- provide with energy fo longer
- bread, pasta, rice, veg
- digested 1 hour before workout
- carb load for long distance
How are carbs used
- converted into lactose and they enter blood
- glucose stored in muscle, liver as glycogen
-glycogen stores limit so regular refuelling necaserry
What s the glycaemic index
Indicates the energy release rates of different carbs
High GI release glucose rapidly
Low gi releases longer so the blood has higher sugar levils for longer
Characteristics of protein
- combination of amino acids
- important for muscle growth, repair
- minor source of energy
-used by power athletes
-provide energy when glycogen, fat stores are low
What are the two types of fats
Saturates, non-saturated
What is colestreal
-made in liver
-carried by LDL
-too much, fatty deposited develop in arteries , negative affect
HDL transports cholesterol to liver where is broken down
- HDL: nuts, avocados
-LDL: read meats, fulll fat dairy
What are the characteristics of saturated fats
-sweet, savoury foods but manly come from animal sources
- too much leads to weight gain
-high BP
-too much mean CHD, diabetes, decrease flexibility
-
What are trans-fats
Trans fats are used to increase shelf-life
- eating more than 5g a day could increase risk of cholesterol build up
Unsaturated fats without trans fats i them
-main source of energy
-low intensity work
-cannot use for high intestinal as 02 is needed to brea them down
- carry fat soluble vitamins A D E K
What are the vitamins and what do they do
C- protects els keeps healthy
-eps maintenance of bones, teeth, connective tissue
Eg oranges
B1- works with other B vitamins to break down ad release energy from food, Kees nervous system health
D- absorbs calcium, fish
B2- keeps eyes, skin, nervous system healthy
B6- forms haemaglobin, veg , cereal
B12- release energy from food, makes RBC’s
Minerals
- assist bodily functions
-contain electrolytes - enable effective muscle contraction
Calcium -strong bones and muscle function, efficient nerves
Sodium-regulates fluid levels in body too much leads to increase risk of H attack, stroke
Iron- forms haemaglobin, transport of 02
What are rhe characteristics of fibres
-slow down time it takes for the body to break down food
- sustained release of energy
-prevent constipation, ad digestion
Pasta, bread
Effects of dehydration
- increase blood viscosity
- reduce sweating, increased temp
-muscle fatigue and headaches
-decrease performance
Water characteristics
-transports nutrients and hormones
-regulate body temp
- energy is required and some is released as heat
-prevents overheating
Glycogen/ carb loading
1) dietary manipulation to increase glycogen stores
2) 6 days prior, a performer eats high protein dit for 3 days at high intensity workout to burn excising carb stores
3)followed by 3days of a diet high in cabs, light training
4) by totally gettng rid of glycogen stores, they can be increased by 2 times the amount t sop performer hitting ‘the wall’
What is creatine mono hydrate
-used to incearse amount of phospocreatine stored in muscle
- phosphocreatine used to fuel the ATP-PC system, providing energy
- allows energy system t work longer
-side effects could be muscle cramp
-improves muscle mass
What is sodium bicarbonate
White soluble compound, AKA baking soda
It relieves heart burn, sour stomach or acid indigestion
Naturalises excess stomach aci
Increases buffering effect copacity, neautralses effect of lactic acid
- possible side effects like cramp, bloat, vomiting
What is caffeine
-improve mental alertness, reduce fatigue
-improve mobailiasition
- used by endurance athletes who use aerobic system
-3mg per k of body
-increase risk of dehydration as to a diuretic
