Diet Flashcards
1
Q
Healthy balanced diet
A
a way of eating all of the right nutrients that the body needs to be healthy
2
Q
Nutrient
A
a substance that provides nourishment essential for life and growth
3
Q
Male calories per day
A
2550
4
Q
Female calories per day
A
1940
5
Q
Carbohydrate %
A
55%
6
Q
Protein %
A
15%
7
Q
Fat %
A
no more than 30%
8
Q
Fruit & veg a day
A
at least 5
9
Q
Water
A
at least 2.5 litres
10
Q
Sport supplement
A
vitamins & minerals to improve athletes performance
11
Q
7 food groups
A
- carbohydrates
- proteins
- fats
- minerals
- vitamins
- fibre
- water
12
Q
Carbohydrate function
A
- provides muscles with main source of fuel for ATP resynthesis
- starches stored as glycogen in the muscles & liver
- sugars stored as glucose in the blood
13
Q
Carbohydrates in sport performance
A
- glycogen & glucose broken down in the anaerobic glycolytic & aerobic systems
- the only fuel that can be broken down both aerobically & anaerobically
- athletes will eat a diet high in carbohydrates
- endurance athletes will carbohydrate load before an event
14
Q
Protein function
A
- growth & repair
- made from 20 essential combined amino acids
15
Q
Protein in sport performance
A
- building & maintaining lean body mass
- heals micro tears in the muscles caused by intense contraction of the muscle during workouts
