Diet And Nutrition Flashcards
(33 cards)
What are the two types of carbohydrates?
- )Simple carbohydrates
2. )Complex carbohydrates
What are the 4 types of fats
- )Saturated fats
- )Cholesterol
- )Trans-fats
- ) Unsaturated fats
What is Atherosclerosis?
Where arteries become clogged with fatty substances.
What are Low-Density Lipoproteins (LDL)?
These transport cholesterol in the blood to the tissue and are classed as ‘bad’ cholesterol since they are linked to an increase risk of heart disease.
What are High-Density Lipoproteins (HDL)?
These transport excess cholesterol in the blood back to the liver where it is broken down and are classed as ‘good’ cholesterol since they lower the risk of developing heart disease.
What is a source of vitamin c?
Green vegetables and fruit.
What is a source of Vitamin D?
Sunlight
What are the sources of B1 (thiamin)
Yeast, egg, liver, nuts, whole grain bread, red meat and cereals.
What are the sources of B2 (riboflavin)
Dairy products, liver, vegetables, eggs, cereals and fruit.
What are the sources of B6?
What are the positive effects of creatine monohydrate?
Aims to provide ATP (energy)
- Replenishes phosphocreatine stores
- Allows the ATP-PC system to last longer
- Improves muscle mass
What are the sources of B12 (folate)
Red meat, dairy products and fish.
What are the 3 minerals?
- )Calcium
- )Sodium
- )Iron
What is the use of calcium?
This is needed for strong bones and teeth and is also necessary for efficient nerve and muscle contraction, which is important during exercise.
What is the use of sodium?
This helps regulate fluid levels in the body.
What is the use of iron?
This is involved in the formation of haemoglobin in red blood cells, which helps transport oxygen and therefore improves stamina.
What are good sources of fibre?
Whole meal bread, pasta, potatoes, nuts, seeds, fruit, vegetables and pulses.
Why is fibre important during exercise?
Fibre is important during exercise as it can slow down the time it takes the body to break down food, which results in a slower, more sustained release of energy.
What are the negatives of dehydration pre,post or during exercise?
- An increase in blood viscosity, reducing blood flow to working muscles and the skin.
- Reduced sweating to prevent water loss, which results in an increase in core temperature.
- Muscle fatigue and headaches.
- Reduction in the exchange of waste products/transportation of nutrients.
- Increased heart rate, resulting in a lower cardiac output.
- Decreased performance/ reaction time/ decision making.
What are the 3 methods of glycogen loading?
- ) Six days before competition performs, eats a diet high in protein for three days and exercise at relatively high intensity to burn off any existing carbohydrate stores, followed by three days of a diet high in carbohydrates and some light training.
- ) Day before competition three minutes of high intensity exercise opens a ‘carbo window’ . Replenishing glycogen stores during the first 20 minutes after exercise the body is most able to restore lost glycogen. The ‘carbo window’ closes after two hours.
- ) Non-depletion protocol: training intensity reduced the week before competition. Then three days before competition a high carbohydrate diet is followed with light intensity exercise.
What are the positive effects of glycogen loading?
- Increases glycogen storage
- Increases glycogen stores in the muscle
- Delays fatigue
- Increases endurance capacity
What are the negative effects of glycogen loading during the carbo-loading phase?
- Water retention which results in bloating.
- Heavy legs
- Problems with digestion
- Weight increase
What are the negative effects of glycogen loading during the depletion phase?
- Irritability
- Need to alter the training programme through lack of energy
What are the negative effects of creatine monohydrate?
- Possible side effects including muscle cramps, diarrhoea, water retention, bloating and vomiting.
- Hinders aerobic performance
- Mixed evidence to show benefits.
