diet and nutrition

Question 1

what are the two types of carbohydrates

Answer 1

simple and complex

Question 2

what are simple carbs

Answer 2

fast release of energy used for anaerobic exercise
- quickest source of energy and easily digested.

Question 3

what are complex carbs?

Answer 3

complex carbs are slow release of energy for aerobic exercise
- bread/pasta/rice
-takes longer for body to digest

Question 4

what are carbs digested into?

Answer 4

glucose

Question 5

what are the three types of fats?

Answer 5

1. saturated fats
2. cholesterol
3. trans-fats

Question 6

what are saturated fats?

Answer 6

found in sweet and savory food
- too much saturated fats leads to excessive weight gain

Question 7

what happens if you have too much saturated fats?

Answer 7

• reduces stamina
• increased blood pressure
• limits flexibility
• hearts diseases

Question 8

what is cholesterol?

Answer 8

cholesterol is found in the blood
- too much saturated fats can cause high cholesterol

Question 9

where is cholesterol made?

Answer 9

made in the liver and carried by the blood as low density lipoprotein (LDL)
and high-density (HDL)
- too much LDL means fatty deposits developing in arteries
- negative effect on blood flow

Question 10

what are trans-fats?

Answer 10

• are artificial hydrogenated fats and can be found in meat and dairy products.

Question 11

what does too much trans-fats cause?

Answer 11

• lead to high levels of blood cholesterol, heart diseases and diabetes.

Question 12

what are proteins

Answer 12

proteins are a combination of mainly chemicals and amino acids.
- they are important for muscle growth and repair.
- they also make enzymes, hormones and haemoglobin

Question 13

why are proteins used by athletes

Answer 13

A major source of energy and tend to be used more by power athletes who have greater need for repair and develop muscles tissue.

Question 14

what are the three different vitamins

Answer 14

• vitamin c
• vitamin-d
• vitamin-b

Question 15

what are the four types of vitamin b’s?

Answer 15

• B1-thiamin
  -B2- riboflavin
  -B6
• B12- folate

Question 16

what are vitamins?

Answer 16

vitamins keep people healthy with good immune system
- vitamins allow performers to train maximally and recover quickly

Question 17

what is vitamin c?

Answer 17

found in - green veggies and fruit
- protects cells / maintenance of bones/teeth/gums
- required for breakdown of carnitine (a molecule essential for transport of fatty acids)

Question 18

what is vitamin d ?

Answer 18

found in - oily fish/ dairy products
- made in the body under skin when exposed to sunlight
- has a role in absorption of calcium, which helps keep bones and teeth healthy
- helps with phosphocreatine recovery in the mitochondria

Question 19

what is vitamin b1-thiamin

Answer 19

found in - yeast/ egg/ liver/ whole grain/ bread/ nuts/ red meat
- keeps nervous system healthy

Question 20

what is vitamin b2 - riboflavin

Answer 20

found in - dairy products / liver /veggies/ eggs/ cereal / fruit
- keeps skin/eyes/and nervous system healthy

Question 21

what is vitamin b6?

Answer 21

found in - meat/fish/eggs / veggies
- helps form haemoglobin
- help sbody to store and energy from protein and carbs in food

Question 22

what is B12 folate?

Answer 22

found in - meat and fish
- makes red blood cells / keeps nervous system healthy

Question 23

what are the three minerals

Answer 23

1. calcium
2. sodium
3. iron

Question 24

what is calcium

Answer 24

calcium is very important during exercise as it is needed for strong bones and teeth.
also necessary for efficient nerve and muscle contraction

Question 25

what is sodium

Answer 25

- helps regulate fluid levels in body - too much sodium leads to an increase in blood pressure which increases risk of strokes and heart attacks

Question 26

what is iron

Answer 26

involved in formation of hemoglobin in red blood cells, which helps transport oxygen and therefore improves stamina. - a lack of iron can lead to anemia

Question 27

what is atherosclerosis?

Answer 27

this is where arteries become clogged with fatty substances

Question 28

what is HDL ( high density lipoproteins )

Answer 28

theses transport excess cholesterol in the blood back to the liver where it is broken down and are closed