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MR Jerwood PE > Diet and nutrition > Flashcards

Diet and nutrition Flashcards

1
Q

Atherosclerosis

A

When the arteries become clogged with fatty substances and are slightly blocked

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2
Q

High density lipoprotein (HDL)

A

Also known as good cholesterol, removes excess cholesterol in the blood

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3
Q

Low density lipoprotein (LDL)

A

Also known as bad cholesterol, transports cholesterol into the blood

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4
Q

Vitamin C

A

Green veg and fruit, protects cells, transports fatty acids and maintains bones, teeth, gums etc.

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5
Q

Vitamin D

A

From sunlight, helps absorb calcium and aids phosphocreatine recovery

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6
Q

Vitamin B1

A

Egg, liver, nuts, wholegrain - breaks down and release energy and keeps nervous system healthy

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7
Q

Vitamin B2

A

Dairy, liver, veg, egg - break down and release energy. Keeps skin, eyes and nervous system healthy.

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8
Q

Vitamin B6

A

Meat, fish, eggs, bread - forms haemoglobin and stores energy from proteins and carbohydrates

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9
Q

Vitamin B12

A

Red meat, dairy, fish - makes red blood cells, releases energy & keeps nervous system healthy

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10
Q

What are vitamins?

A

Maintains a healthy immune system, allows performer to train maximally and recover

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11
Q

What are carbohydrates?

A

The principle source of energy

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12
Q

Simple carbohydrates

A

Quick store of energy, used for ANAEROBIC exercise and are found in processed foods

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13
Q

Complex carbohydrates

A

Slow releasing energy, used for AEROBIC exercise and found in bread, pasta, rice etc

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14
Q

What happens to carbohydrates?

A

Digested and converted into glucose and enters the bloodstream. Glucose is stored in muscles and liver as glycogen.

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15
Q

What are fats?

A

Secondary energy source used for long, low-intensity AEROBIC exercise

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16
Q

Saturated fats

A

Sweet and savoury, mainly animal sources. Too much causes weight gain / health issues

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17
Q

Cholesterol

A

Found in blood and too much saturated fats causes cholesterol. Made in liver and carried into blood as LDL and HDL.

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18
Q

Trans fats

A

Artificially hydrogenated fats in meat and dairy. Can lead to high cholesterol, heart disease and diabetes.

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19
Q

What are proteins?

A

Amino acid chemicals important for muscle repair and growth. Tertiary source of energy

20
Q

What are minerals?

A

Provide necessary nutrients for the body to function properly

21
Q

Calcium

A

Needed for strong bones and efficient nerve and muscle contraction in exercise

22
Q

Sodium

A

Regulates fluid levels but too much sodium increases blood pressure. Increased risk of heart attacks and strokes.

23
Q

Iron

A

Formulates haemoglobin in red blood cells, helps transport oxygen / improve stamina. Needed for normal energy metabolism.

24
Q

What is fibre?

A

Can slow down time it takes to digest food, resulting in a slower, sustained energy release. Prevents constipation.

25
Q

Role of water?

A

60% of a person’s body weight. Transports nutrients, hormones and waste. Also, regulates body temp / stops overheating.

26
Q

What is glycogen loading?

A

Increase in glycogen stores over the normal maximum capacity used purposefully by endurance performers.

27
Q

6 day glycogen loading

A

6 days before the event they will consume lots of protein and burn carbs for 3 days, then consume high carb diet for another 3 days in order to deplete stores to increase max capacity.

28
Q

One day glycogen loading

A

One day before they will do 3 mins of exercise which opens a ‘carb-window’ which lasts 20 minutes where it is easiest to restore lost glycogen. The window closes completely after 2 hours

29
Q

Non-depleted glycogen protocol (most common)

A

Training intensity reduced a week before competition. The 3 days before competition high carb diet is accompanied with low intensity aerobic exercise.

30
Q

Positive effects of glycogen loading

A

Increases storage, delays fatigue, increases endurance, increases glycogen stores in muscles

31
Q

Negative effects of glycogen loading

A

Bloating, heavy legs, digestion problems, weight increase, irritability, lack of energy

32
Q

What is monohydrate?

A

Supplement used to increase the amount of phosphocreatine stored in the muscles, this is used to provide energy.

33
Q

Monohydrate advantages

A

Aims to provide energy, replenishes phosphocreatine, longer lasting energy, improves muscle mass.

34
Q

Monohydrate disadvantages

A

Side effects (muscle cramps, diarrhoea, bloating vomiting etc), hinders aerobic performance, mixed evidence of benefits.

35
Q

What is sodium bicarbonate (soda loading)?

A

Increased the buffering capacity of the blood and neutralises lactic acid and hydrogen ions effects.

36
Q

Concept of ‘soda loading’

A

Reduces the acidity within the muscle cells in order to delay fatigue and allows the performer to exercise for prolonged periods

37
Q

Sodium bicarbonate advantages

A

Reduces muscle cell acidity, delays fatigue, increases the buffering capacity of blood.

38
Q

Sodium bicarbonate disadvantages

A

Possible side effects (vomiting, pain, cramping, diarrhoea, bloated).

39
Q

Buffering (blood)

A

The ability of blood to compensate for the build up of lactic acid or hydrogen ions to maintain the pH level.

40
Q

Lactic acid

A

A by-product of anaerobic respiration. As it accumulates, it causes fatigue.

41
Q

Hydrogen ions

A

Responsible for the acidity of the blood

42
Q

What is caffeine?

A

Naturally occurring stimulant which can increase mental alertness and reduce fatigue

43
Q

What can caffeine do?

A

Improve the mobilisation of fatty acids in the body, sparing glycogen stores. Used by endurance performers who rely on the aerobic system in low intensity exercise.

44
Q

Caffeine benefits

A

Increases mental alertness, reduces fatigue, allows fats to be used as energy, improves reaction time, benefits aerobic performers

45
Q

Caffeine disadvantages

A

Loss of fine control, against rules when used in large quantities, possible side-effects (insomnia, dehydration, muscle cramps, vomit, irregular heartbeat).

46
Q

What is caused by insufficient water?

A

Increased blood thickness, reduced sweating, muscle fatigue and cramps, transport of waste and nutrients, increased heart rate, decreased performance.

MR Jerwood PE (8 decks)

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