Diet and nutrition

Question 1

Atherosclerosis

Answer 1

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

Question 2

High density lipoprotein (HDL)

Answer 2

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

Question 3

Low density lipoprotein (LDL)

Answer 3

Also known as bad cholesterol, transports cholesterol into the blood

Question 4

Vitamin C

Answer 4

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

Question 5

Vitamin D

Answer 5

From sunlight, helps absorb calcium and aids phosphocreatine recovery

Question 6

Vitamin B1

Answer 6

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

Question 7

Vitamin B2

Answer 7

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

Question 8

Vitamin B6

Answer 8

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

Question 9

Vitamin B12

Answer 9

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

Question 10

What are vitamins?

Answer 10

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

Question 11

What are carbohydrates?

Answer 11

The principle source of energy

Question 12

Simple carbohydrates

Answer 12

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

Question 13

Complex carbohydrates

Answer 13

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

Question 14

What happens to carbohydrates?

Answer 14

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

Question 15

What are fats?

Answer 15

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

Question 16

Saturated fats

Answer 16

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

Question 17

Cholesterol

Answer 17

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

Question 18

Trans fats

Answer 18

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

Question 19

What are proteins?

Answer 19

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

Question 20

What are minerals?

Answer 20

Provide necessary nutrients for the body to function properly

Question 21

Calcium

Answer 21

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

Question 22

Sodium

Answer 22

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

Question 23

Iron

Answer 23

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

Question 24

What is fibre?

Answer 24

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

Question 25

Role of water?

Answer 25

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

Question 26

What is glycogen loading?

Answer 26

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

Question 27

6 day glycogen loading

Answer 27

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.

Question 28

One day glycogen loading

Answer 28

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

Question 29

Non-depleted glycogen protocol (most common)

Answer 29

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

Question 30

Positive effects of glycogen loading

Answer 30

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

Question 31

Negative effects of glycogen loading

Answer 31

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

Question 32

What is monohydrate?

Answer 32

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

Question 33

Monohydrate advantages

Answer 33

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

Question 34

Monohydrate disadvantages

Answer 34

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

Question 35

What is sodium bicarbonate (soda loading)?

Answer 35

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

Question 36

Concept of 'soda loading'

Answer 36

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

Question 37

Sodium bicarbonate advantages

Answer 37

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

Question 38

Sodium bicarbonate disadvantages

Answer 38

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

Question 39

Buffering (blood)

Answer 39

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

Question 40

Lactic acid

Answer 40

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

Question 41

Hydrogen ions

Answer 41

Responsible for the acidity of the blood

Question 42

What is caffeine?

Answer 42

Naturally occurring stimulant which can increase mental alertness and reduce fatigue

Question 43

What can caffeine do?

Answer 43

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.

Question 44

Caffeine benefits

Answer 44

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

Question 45

Caffeine disadvantages

Answer 45

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

Question 46

What is caused by insufficient water?

Answer 46

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

Question 47

What is a balanced diet

Answer 47

A diet consisting of all the necessary components for healthy function of the body but not in excess.