Diet and Nutrition Flashcards
(100 cards)
1
Q
What is the recommended calorie intake for men and women ages 19-50?
A
men - 2550 calories a day
women - 1940 calories a day
2
Q
What is the recommended composition of a diet?
A
carbohydrates- 55%
proteins - 15%
fats - 30% (no more than)
varied foods, including five portions of different fruits and vegetables per day
3
Q
What is the function and importance of carbohydrates?
A
-main fuel for 75% of energy requirements (aerobic and anaerobic)
-energy production, cell division, active transport, formation of molecules
-crucial part of diet for endurance performers
4
Q
What are the sources of carbohydrates?
A
Starches:
-rice
-potatoes
(stored as glycogen in muscles and liver. starch are best to maximise glycogen stores, broken down to maintain blood glucose levels)
Sugars:
-fruit
-honey
(circulates in the blood stream as glucose)
5
Q
What is the function and importance of proteins?
A
-amino acids from proteins are essential for growth and repair of cells and tissues
-used to make muscle proteins, haemoglobin, enzymes, antibodies, collagen
-can be a fuel source for aerobic energy production if no other fuel available
-athletes consume much higher protein to repair and build new muscle cells after intense training
6
Q
What are sources of protein?
A
-milk
-eggs
-meat
-soya
7
Q
What is the function and importance of fats?
A
-fuel for aerobic energy production (have twice the yield of carbohydrates)
-insulate nerves, form cell membranes, cushion organs, provide energy store
-provide essential fatty acids and fat soluble vitamins (A,D,E)
8
Q
What are sources of fats?
A
Unsaturated -
-avocado
-soya beans
-omega 3’s
(particularly good for athletes, boosting the delivery of oxygen, improving endurance and recovery rates, reducing inflammatory and joint stiffness)
Saturated -
-butter
-bacon
(limited to reduce risk of CV disease)
9
Q
What is the function and importance of minerals?
A
-inorganic nutrients required in small quantities
-maintain bodily functions
-bone and tooth health, controlling bodily fluids, enzyme formation, breaking down food to release energy, normal nerve function
calcium - bone health, muscle contractions, blood clotting, nerve transmission
iron - haemoglobin function, enzyme reactions, immune system
phosphorus - bone health, energy production
10
Q
What are sources of minerals?
A
-meats
-cereals
-fish
-dairy foods
-vegetables
-fruits
-nuts
11
Q
What is the importance and function of vitamins?
A
-essential organic nutrients required in small quantities to maintain healthy bodily functions
-2 types:
fat soluble (A,D,E,K) - stored in the body and found mainly in fatty foods and animal products
water soluble (C,B) - not stored and require regular intake
12
Q
What is the importance of Vitamin A?
A
-antioxidants
-eye health
-cell and bone growth
13
Q
What is the importance of Vitamin D?
A
-bone health
-protects against cancer and heart disease
14
Q
What is the importance of Vitamin E?
A
-antioxidant
-important for skin, eye and immune system health
15
Q
What is the importance of Vitamin K?
A
-blood clotting
-bone health
16
Q
What is the importance of Vitamin C?
A
-skin, blood vessel, tendon, ligament, bone health
17
Q
What is the importance of Vitamin B?
A
-food breakdown
-haemoglobin formation
-skin, eye, nervous system health
18
Q
What are some sources of vitamins?
A
Fat soluble:
-fatty foods
-animal products
Water-soluble:
-fruits
-vitamins
-vegetables
-grains
-dairy foods
19
Q
What is the importance and function of fibre?
A
-normal function of large intestine
-reduce cholesterol, risk of diabetes and obesity
20
Q
What are some sources of fibre?
A
-cereals
-breads
-beans
-lentils
-fruit
21
Q
What is the function and importance of water?
A
-accounts for 2/3 of body weight
-essential for chemical reactions and dissolving/ moving substances around the body (water = 90% of blood plasma)
-thermoregulation
-hydration importance for exercise
22
Q
What are some sources of water?
A
-fluid intake
23
Q
What is the definition of energy?
A
The ability to preform work (Joules or calories)
24
Q
What is the conversion between joules and calories?
A
1 calorie = 4.18 Joules
25
What is energy expenditure?
The sum of basal metabolic rate, thermic effect of food and physical activity expenditure
26
What is energy expenditure?
the sum of basal metabolic rate, thermic effect of food and physical activity energy expenditure
27
What is the basal metabolic rate (BMR)?
the minimum amount of energy required to sustain essential physiological function at rest. Which can account for 75% of total energy expenditure
28
What is thermic effect of food (TEF)?
The energy required to eat, digest, absorb and use food taken in
29
What is physical activity energy expenditure?
Total number of calories required to preform daily tasks. (can be estimated in MET values)
30
What is metabolic equivalent value (MET)?
the ratio of a performers working metabolic rate to BMR
31
What is the definition of energy intake?
the total amount of energy from food and beverages consumed and measured in joules or calories
32
What is energy balance?
the relationship between energy intake and energy expenditure
33
What happens when energy intake matches energy expenditure?
Weight is maintained
34
What happens when energy intake is greater than energy expenditure?
-weight will be gained
-positive energy balance
-% of body fat may rise
-negative health and performance implications
35
What happens when energy intake is lower than energy expenditure?
-weight will be lost
-negative energy balance
-may be beneficial as part of weight loss program but must be carefully monitored with an athlete to minimise loss of muscle mass and performance
36
What are ergogenic aids?
a group of substances, products or regimes that can be manipulated to achieve the ultimate aim of improved/enhanced performance. some of which are legal and some that aren’t
37
What are pharmacological aids?
a group of ergogenic aids aids taken to increase the levels of hormones or neural transmitters naturally produced by the body
38
What are examples of pharmacological aids?
-Anabolic steroids
-Erythropoietin (EPO)
-Human Growth Hormone (HGH)
39
What are anabolic steroids? What do they do?
-rumble the male hormone testosterone
-taken to promote protein synthesis and muscle growth
-associated with maximal and explosive strength bases performers
eg. sprinters
-associated with anaerobic performers
40
What are the benefits of anabolic steroids?
-increase muscle mass and strength
-increase intensity and duration of training
-increase speed of recovery
41
What are the risks of anabolic steroids?
-irritability, aggression, mood swings
-liver damage and potential heart failure
-acne and hormonal disturbances
42
What is the WADA status of anabolic steroids?
ILLEGAL
43
What is erythropoietin? What does it do?
-responsible for the production of RBC’s
-synthetic copy or (RhEPO) can be supplemented to increase red blood cell production
-delays OBLA
-associated with endurance performers
eg. triathletes
44
What are the performance benefits of Erythropoietin?
-Increase RBC’s and haemoglobin count
-Increase O2 transport and aerobic capacity
-Increase duration and intensity of performance before fatigue
45
What are the risks of erythropoietin?
-increased blood viscosity
-decreased cardiac output
-increased risk of blood clots
-decreased natural production of EPO
46
What is the WADA status?
ILLEGAL
47
What is human growth hormone? What does it do?
-synthetic copy of naturally produced growth hormone
-associated with maximal and explosive strength-based performers
eg. powerlifters, bodybuilders, sprinters
48
What are the performance benefits of human growth hormone?
-increase muscle mass and strength
-increased fat metabolism and decreased fat mass
-increased blood glucose levels
-increased speed of recovery
-increased intensity and duration of training
49
What are the risks associated with human growth hormone?
-abnormal bone and muscle development
-enlargement of vital organs, potentially leading to multi-organ failiure
-increased risk of cancers and diabetes
50
What is the WADA status of human growth hormone?
ILLEGAL
51
What are physiological aids?
A group of ergogenic aids used to increase the rate of adaptation by the body to increase performance,
52
What are examples of physiological aids?
-blood doping
-intermittent hypoxia training
-cooling aids
53
What is blood doping? What does it do?
-method of increasing red blood cell content
-blood is removed from athlete and frozen around 4 weeks before competition
-the body naturally replenishes the lost blood
-a couple hour before event it is reinfused in saline solution
-increased the total blood volume, RBC count and oxygen carrying capacity
-associated with endurance performers
eg. triathletes
54
What are the benefits of blood doping?
- increased aerobic capacity
-improved intensity and duration of performance before fatigue
-5-13% increase in VO2 max in those who infused 0.9-1.8L of blood prior to competition
-increase in O2 blood transport
-increase in RBC and haemoglobin count
55
What are the risks of blood doping?
-increased blood viscosity
-decreased cardiac output
-increased risk of blood clots and heart failure
-increased risk of transfusion reactions and infections
56
What is the WADA status of blood doping?
ILLEGAL
57
What is Intermittent hypoxia training? What does it do?
-where athletes live at sea level but train under hypoxia conditions (low partial pressure of oxygen)
-INTERVAL TRAINING UNDER CONDITIONS OF LOW OXYGEN
-aerobic and high intensity anaerobic intervals where a mask suppling low ppO2 air is worn during exercise interval and removed during relief interval
altitude generator can control the percentage of O2 in the air stimulating conditions around 6000m
58
What are the performance benefits of intermittent hypoxia training?
-Increased rate of adaptions to respiratory system
-Increased haemoglobin value
-Increased RBC number
-Increased O2 carrying capacity
-Increased aerobic energy production
-Increased mitochondrial density
-Increased buffering capacity (ability to resist lactic acid build up)
59
What are the risks of intermittent hypoxic training?
-any benefits are quickly lot once training stops
-hard to read normal work rates
-dehydration
-loose motivation and disrupt training patters
-decrease immune function and increase risk of infection
60
How are cooling aids used pre event?
-eg. ice vests, cold towel wraps
-reduce core body temperature in a bid to sustain intensity and speed while reducing thermal strain and the cardiovascular drift
-may reduce overheating, sweating, dehydration, cramp, dizziness, and early fatigue
-used mainly by endurance athletes in hot climates
-ice vest can be worn 10-30 minutes during a warm-up or before an event
61
How are cooling aids used in injury treatment?
eg. ice packs and sprays
-treat injuries by reducing pain and swelling
-nerve endings are numbed to reduce pain and arteriole vasoconstrict to reduce blood flow and minimise swelling
-often used by game players, especially in contact sports after following PRICE procedure
62
How are cooling aids used post-events?
eg. ice baths
-used after event to speed up recovery by rescuing exercise-induced muscle damage and decreased DOMS
-during ice baths blood vessels constrict, removing waste and lactic acid from the muscle tissue
-after ice baths, blood vessels dilate flushing through muscle tissue with nutrient-rich oxygenated blood flow, healing and repairing damaged cells
-associated with rugby and football players, endurance athletes can also benefit from
63
What are the performance benefits of cooling aids?
-decrease core body temp
-decrease sweating, dehydration and early fatigue
-decrease injury pain and swelling
-increase speed of recovery and tissue repair
-decrease DOMS
64
What are the risks of cooling aids?
-difficult to perceive exercise intensity, ice burns, pain
-hide or complicate injuries
-chest pain and decreased efficiency in elderly
-dangerous for those with heart conditions
65
What is the WADA status of cooling aids?
LEGAL
66
What is the WADA status of cooling aids?
LEGAL
67
What is the recommended intake of carbohydrates for endurance athletes who train for around 1 hour of moderate exercise a day and athletes who train intensely for more the 4 hours per day?
1 HOUR MODERATE EXERCISE - 5-7g of carbohydrates per kilogram of body mass, per day
4+ HOUR EXERCISE - 10-12g/kg/day
68
How would an endurance athlete prepare (food wise) pre race?
3 hours before:
-slow-digesting carbohydrate meal to maximise glycogen stores
-typically contain 1-4g per kg of complex or low glycemic index carbohydrates
eg. porridge or beans
1 to 2 hours before:
-smaller, fast-digesting carbohydrate meal to maintain blood glucose levels
-athlete needs to be careful having glucose supplements immediately prior to event as many may try and counteract the raised glucose levels, leaving athletes dizzy and fatigued = rebound hypoglycaemia
eg. bagel, energy bar
69
How do endurance athletes prepare (food wise) post event?
70
What may a diet of strength-based athlete contain?
-5-6 small meals per day
-up to 30% lean protein to enhance muscle building and repair eg. tuna,turkey
-complex carbohydrates to release energy slowly, control blood sugar levels + minimise storage of fats
-limited fat intake but include omega-3 fatty acids
71
What is the Glycemic Index?
a rating scale showing how quickly a carbohydrate affects blood levels
72
What is hypoglycaemia?
low blood glucose levels associated with dizziness, shaking and raised heart rate
73
What would a pre-training meal look like for a strength athlete?
-30-60 minutes before training, a small meal should be eaten
-equal quantities of fast digesting carbs and protein
eg. bagels or rice with eggs
74
What would a post-training meal look like for a strength athlete?
-within 2 hours (as soon as practically possible) a meal consisting of
-fast digesting carbohydrates and protein
-this will replace lost glycogen and satisfy the far higher need for protein to boost protein synthesis, muscle and strength gains
eg. protein shakes as they are easily digested
75
What is glycogen loading?
-the manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen in the muscles and liver for endurance performers
-increases endurance by 30%
day 1: glycogen-depleting bout of endurance exercise
day 2-3: high protein, high fat diet
day 4: glycogen-depleting bout of endurance exercise
day 5-7: high carbohydrate diet while training is tapered or reduced to resting
76
What are the performance benefits of glycogen loading?
-increased glycogen stores
-increased endurance capacity
-delays fatigue
-increased time to exhaustion (up to 30%)
77
What are the risks of glycogen loading?
-depletion phase could cause:
hypoglycaemia
poor recovery
lethargy and irritability
-gastrointestinal issues
-increased injury risk
-affects mental preparation
78
How can dehydration affect performance?
losing 2% of body weight in sweat can cause up to 20% decrease in performance due to
-decreased heat regulation
-increased blood viscosity
-increased heart rate
-increased fatigue
-decreased cognitive function
loss of electrolytes though sweat (thermoregulation) can also cause fatigue and cramping
79
How should an athlete keep hydrated prior to training or performance?
-for every 1kg of body mass lost during the activity, 1 litre of fluid should be consumed
80
what are the benefits of hydration?
-maintain blood viscosity, less chance of HR rising
-keep core temp down
-decrease muscle cramping
-maintain cognitive function
-maintain electrolytes (salts + minerals that conduct electrical impulses)
81
What are the risks of overhydration?
-hyponatremia (low Na) due to dilution
82
What are hypotonic solutions? Who uses them?
-drinks which contain a lower concentration of glucose then the bloodstream (around 4% glucose)
-quickly replaces fluid lost by sweating
-used by athletes for hydration without the big energy burst
eg. jockey, gymnasts
83
What are isotonic solutions? Who uses them?
-drinks which contain equal amounts of glucose to the blood stream (5-8%)
-absorbed at same rate as water
-quickly rehydrate and provide glucose for energy production
-used by middle - long distance runners and games players
84
What are hypertonic solutions? Who uses them?
-drinks which contain higher concentrations of glucose than in the bloodstream (15%)
-absorbed at slower rate then water
-usually used post exercise to maximise glycogen replenish in recovery
-the high concentrations can cause dehydration and additional water is needed to dilute the carbohydrate for use and storage and therefore not often used during exercise
-ultra distance runners may use them to meet there energy requirements (but used alongside isotonic to replace fluids)
85
What is creatine supplementation?
-creating is naturally produced by the body and stored in the muscles as phosphocreatine
-phosphocreatine is used to fuel very highly-intense energy produced
eg. weightlifters , sprinters
-allows preformed to train at a higher intensity for longer
-associated with short duration athletes but intense bursts of energy,
-easily accessible in capsule and tablet form, combined with protein in powder form
-increase muscle PC stores by up to 50%
86
What are the benefits of creatine supplementation?
-increased PC stores
-increased fuel for very high-intensity energy production
-increased intensity and duration of performance
-increased maximum and explosive strength
87
What are the risks of creatine supplementation?
-increased weight gain
-increased water retention
-muscle cramps
-gastrointestinal problems
-long-term effects on health unclear
88
What is the WADA status of creatine supplementation?
LEGAL
89
What is caffeine?
-a stimulant used to heighten the central nervous system and increase the breakdown of fat ad a fuel for aerobic energy production
-easily consumed in tea, coffee, energy drinks or tablets
-evidence that consuming 3-9 mg/kg of body weight one hour before performance can increase the aerobic capacity of endurance performers
-increased use of fats as a fuel preserves the glycogen stores for higher intensity bouts of activity, delaying fatigue
90
What are the benefits of caffeine intake?
-increased nervous stimulation
-increased focus and concentration
-increased mobilisation of fats
-preservation of muscle glycogen
-increased endurance performers
91
What are the risks associated with caffeine intake?
-diuretic effect leading to dehydration
-insomnia and anxiety
-gastrointestinal problems
92
What is the WADA status of caffeine?
LEGAL
93
What are the nutritional aids?
-Glycogen loading
-Hydration
-Caffine
-Creatine Supplementation
-Bicarbonate
-Nitrates
94
What is Bicarbonate (HCO3-)?
-an alkaline which acts as a buffer to neutralise rise in acidity of bloodstream
-during intense anaerobic activity, the lactic acid accumulated releases hydrogen ions and indices fatigue
-around 0.3g/kg consumed one hour before performance
-will increase the body’s tolerance to lactic acid, buffering hydrogen ions and neutralising the blood stream
-benefits athletes competing in events lasting 1-7 minutes
eg. 400-1500m and most rowing events
95
What are the benefits of bicarbonate?
-increase buffering capacity
-increased tolerance to lactic acid, delaying OBLA
-increased intensity and duration of performance
96
What are the risks associated with bicarbonate?
-possible gastrointestinal problems
-unpleasant taste, causing nausea
97
What are nitrates?
-inorganic compounds consumed by eating foot vegetables eg. beetroot
-stored in the body as nitrites and under low-oxygen , acidic conditions such as during exercise are converted into nitric oxide (important role in vascular and metabolic control)
-supplementing nitrates can dictate blood vessels and reduce blood pressure
-start around 6 days before an event, 6-12mg per kilogram, per day
-final dose taken one hour before exercise/competition
-best effect for endurance athletes close to the lactic threshold
eg. 5,000-10,000m, those who compete over 5-30 minute duration
98
What are the benefits of nitrates?
-reduce blood pressure
-increase blood flow (reduce oxygen cost of exercise and aid recovery)
-increased intensity of performance
-delays fatigue
99
What are the risk associated with nitrates?
-dizziness
-headaches
-light headedness
-possible carcinogenic risk
-long term effects on health unclear
100
What is the WADA of nitrates?
LEGAL
