Diet And Nutrition Flashcards
(26 cards)
Balanced diet
A balanced diet means eating the right foods, in the right amounts. This will enable us to work and exercise properly.
Macronutrients
Nutrients that you need to consume in relatively large amounts in order to eat a balanced diet.
-Carbohydrates
-Proteins
-Fats
Carbohydrates
Main source of energy for the body.
Stored in the body as glycogen, then broken down into glucose.
Non athlete: 50-60%
Athlete: 60-70%
Carbs
Simple sugars complex starches
-Simple sugars: These break down quickly and provide a burst of energy.
Monosaccharides (fruit and sugar)
-Complex: Break down slowly and release energy slowly, ideal for performers.
Polysaccharides (Grains, pasta)
Carbohydrate loading
“A strategy used by endurance athletes to boost glycogen stores before a competition”
-High carbs pre race
-Have to reduce exercise level
-You have high glycogen level
-Good performance
Proteins
Key for muscle growth and repair and healthy immune system.
Power athletes need to consume more than endurance athletes.
Power athletes need to consume proteins just after exercise, to repair bodies quickly and build muscle.
Ex. Meat, Fish, eggs, nuts.
Fats
Source of energy.
Fats won’t make you fat, eating more calories than you burn off will.
Saturated and unsaturated fats
-Saturated fats:
Too much can CAUSE heart disease so limit your consumption of fatty meat, butter, cheese, cakes crisps and biscuits.
-Unsaturated fats:
Healthier than saturated fats. They can REDUCE the risk of heart disease. Found in oily fish, nuts, olive oil and avocados
Osmolality
The concentration of particles dissolved in a fluid.
Adipose tissue
A connective tissues that is mainly composed of fat cells called adipocytes.
Ergogenic aid
Substances or devices that enhance energy production, use or recovery and provide athletes with a competitive advantage.
Energy expenditure
BMS and Thermic effect of food
Basal Metabolic Rate (BMR): The minimum amount of energy required to sustain essential physiological function
Thermic effect of food: Energy required to eat, digest and absorb food.
What is energy expenditure?
Basal Metabolic Rate + Thermic effect of food
What is MET value
Metabolic Equivalent Valueis:
One MET is the amount of energy used while sitting quietly. Physical activities may be rated using METs to indicate their intensity. For example, reading may use about 1.3 METs while running may use 8-9 METs.
When and what time should you eat before an exercise period?
3-4 hours before competition.
High in carbs, low in fat and moderate in fibre to aid digestive process.
Ex: pasta, spinach.
Hydration during exercise
More water produced during tissue respiration along with heat energy as by-product of the metabolic process.
-Loss of water through skin evaporation
-Sweat- decrease in urine flow.
-Increase in breathing rate
Loss of water
-loss of water raises the osmotic pressure in bodily fluids because the electrolyte becomes more concentrated in these body fluids.
-Need to consume water so electrolytes return to normal concentration.
Ex, marathon runners can loose up to 6-10%. So they have to have to drink water to replenish water content.
How dehydration affects performance
-Low blood volume (less blood to muscles)
-So it relies in anaerobic metabolism
-Lactic acid builds up = cramps
What are hypotonic drinks?
-Hypotonic drinks are designed to quickly replace fluids lost through sweating. Unlike isotonic and hypertonic drinks they are low in carbohydrates.
-Athletes who need fluid without boost of carbohydrate. Ex, gymnasts or jockeys.
-They should drink them after tough exercise work.
-They reduce fatigue by replacing water and energy fast.
Isotonic drinks
-Contain 6-8% of carbs
-They replace the fluids lost by sweating and provide a boost of carbs.
-Good for footballers
-Drink before and during exercise.
Hypertonic drinks
-10+% of carbs
-Good to supply carbohydrate intake.
-Good for people that need lots of energy.
-Drink after exercise to top up on muscle glycogen stores.
The role of supplements
-Bicarbonate of soda:
Delay muscle fatigue
Long anaerobic activities
Can cause vomiting and cramp
-Herbal remedies:
Ginseng, boosts energy
Glucosamine, reduce inflammation
-Arnica, reduce bruising
-Camomile reduce stress
The role of supplements 2.0
-Caffeine:
Power output to all fibre types
Improves fatigue
Too much, can drop performance in endurance.
-Protein supplement:
Recovery muscles
Can cause liver and kidney damage
Creatine:
-Delay lactic acid
-Increase maximal power for longer
-Can cause muscle cramps, weight gain dehydration
Alcohol
Is a relaxant in small quantities.
Body absorbs it as an alternative to water, so it causes dehydration.
