diet and nutrition Flashcards
(40 cards)
1
Q
7 components of balanced diet
A
- carbs
- fats
- proteins
- vitamins
- minerals
- fibre
- water
2
Q
why do we need a balanced diet
A
- optimum performance
- health
- weight
- energy levels
3
Q
2 types of carbs
A
- simple
- complex
4
Q
simple carbs
A
- found in fruits, processed foods
- easily digested
5
Q
complex carbs
A
- found in plant-based food - bread, rice
- longer to digest
6
Q
carbs
A
- energy source
- converted into glucose, enters bloodstream, stored in muscles and liver as glycogen - these are limited, refulling is necessary
- glycaemic index
7
Q
glycaemic index
A
- ranks carbs according to their effect on our blood sugar levels
- low GI- slow sustained release of glucose, eat 3-4 hours before exercise
- high GI- rapid short rise in glucose, eat 1-2 hours before exercise
8
Q
saturated fats
A
- found in savory and sweet food
- too much cause weight gain can lead to coronary heart disease, high cholesterol
9
Q
cholesterol
A
- type of fat found in blood
- made predominantly in the liver and is carried by the blood as LDL and HDL
- too much LDL can lead to fatty deposits developing in the arteries which can have a negative effect on blood flow
- HDL takes cholesterol away from parts of body it has accumulated to the liver where it is disposed of
10
Q
trans-fats
A
- mostly made from industrial process
- add hydrogen to veg oil
- gives longer shelf life
- found in meat and dairy
- most shops removed hydrogenated oil from own products
- major fuel source of energy
11
Q
fats and exercise
A
- low intensity, aerobic
- eg jogging
- cant be used for anaerobic exercise as it requires o2 for fats to be broken down
12
Q
protein
A
- amino acids- used in all body cells to build protein
- important for, growth and repair, making enzymes hormones and haemoglobin
- minor source of energy
- provide energy when carbs and fats are low
- used by power athletes
- meat and fish
13
Q
2 types of vitamins
A
- fat soluble vitamins
- water-soluble vitamins
14
Q
fat soluble vitamin
A
- found in fatty food and animal products
- stored in liver and aftty tissue
- milk, eggs
- A,D,E,K
15
Q
water-soluble vitamin
A
- found in fruit,veg
- not stored need to be taken daily
- only excess wont be beneficial, will be excreted
- B,C
16
Q
vitamin C
A
- green veg and fruit
- protects cells and keeps them healthy
- maintenance of teeth and bones
17
Q
vitamin D
A
- sunlight
- absorption of calcium, keeps bones healthy
18
Q
vitamin B1
A
- yeast, egg, liver
- help break down and release energy from food
- keeps nervous system healthy
19
Q
vitamin B2
A
- dairy products, liver
- help break down and release energy
- keeps skin, eyes, nervous system healthy
20
Q
vitamin B6
A
- meat, fish
- helps form haemoglobin
- helps body use and store energy from protein and carbs in food
21
Q
vitamin B12
A
- red meat, dairy products
- makes red blood cells and keeps nervous system healthy
- releases energy from food
22
Q
minerals
A
- dissolved by the body as ions and are called electrolytes
- facilitate the transmission of the nerve impulses and enable effective muscle contraction, both of which are important during exercise
- meat, fish
23
Q
fibre
A
- slows down the time it takes the body to break down food
- provides a slower, more sustained release of energy
- helps prevent constipation and assists digestion
- eg pasta, nuts
24
Q
water
A
- 60% of persons body weight
- essential for good health
- main component of many cells
- transports nutrients, hormones, waste products
- helps to regulate our body temperature
- energy released as heat, water keeps you from overheating, evaporation of sweat helps to cool you down, water is lost during this process can lead to dehydration
25
dehydration effects
- headache and muscle fatigue
- blood viscosity increases, reducing blood flow to working muscles and the skin
- increase HR= lower cardiac output
26
re-hydration
- sports drink - boost glycogen levels
27
dietary supplements
- glycogen loading
- creatine monohydrate
- sodium bicarbonate
- caffeine
28
glycogen loading
- form of dietary manipulation to increase glycogen stores above that which can normally be stored
- bodies preferred fuel for endurance sport
- if muscle glycogen breakdown exceeds its replacement, glycogen stores deplete
- results in fatigue
- to replenish and maintain glycogen stores athletes need high carb diet
- 6 days before competition eat high protein for 3 days and high intensity exercise to burn off existing carb stores
- 3 days of light training and high carbs
- by totally depleting glycogen stores they can then be increased upto 2x original amount, prevent performer 'hitting a wall'
29
glycogen loading positives
- increased glycogen storage
- delays fatigue
- increases endurance capacity
30
glycogen loading negatives
- during carb loading phase - affects digestion, weight increase
- during depletion phase - irritability, can alter training programme through lack of energy
31
creatine monohydrate
- increases the amount of phosphocreaine stores in muscle
- phosphocreatine is used to fuel ATP-PC system (lasts u to 10 sec)
- increasing creatine will allow energy system to work longer
- increasing recovery time
32
creatine monohydrate positive
- aims to provide ATP
- allows the ATP-PC system to last longer
- replenishes phosphocreatine stores
33
creatine monohydrate negative
- hinders aerobic performance
- side effects - muscle cramps, vomiting
34
sodium bicarbonate
- white soluble compound used as antacid
- can increase buffering capacity of the blood so it can neuralise the negative effects of lactic acid and hydrogen ions that are produced in the muscles during high intensity
- reduces acidity within the muscle cells in order to delay fatigue
- mainly for athletes who use the lactic acid system (400m) will producee lots of acidity
35
buffering
the ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain the PH levels
36
sodium bicarbonate positive
- reduces acidity in the muscles
- delays fatigue
- increases buffering capacity of the blood
37
sodium bicarbonate negative
- possible side effects - vomiting, cramping, diarhoea
38
caffeine
- naturally occurring stimulant
- can increase mental alertness and reduce fatigue and improve mobalisation of fatty acids in the body by sparing muscle glycogen stores
- used by endurance performers - aerobic system
- coffee,tea,
- 3mg/kg of body weight for best improvement
39
caffeine positives
- increased mental alertness
- reduces effects of fatigue
- allows fats to be used as an energy source
40
caffeine negatives
- against rules of most sports in large quantities
- possible side effects - dehydration, insomnia, vomiting
