Diet And Nutrition - food groups

Question 1

Define diet in terms of sport

Answer 1

Manipulating your food intake to enhance performance and affect the athlete positively

Question 2

In what ways can a diet improve sport performance?

Answer 2

-during training
-fitness and performance gains
-recovery
-over training risks

Question 3

For a male aged 19-50
What’s the recommended calorie intake?

Answer 3

2550 Kcal a day

Question 4

For a female aged 19-50
What’s the recommended daily calorie intake?

Answer 4

1940 Kcal a day

Question 5

What % of your diet should carbs take up?

Answer 5

55%

Question 6

What % of your diet should protein take up?

Answer 6

15%

Question 7

What % of your diet should fat take up?

Answer 7

30%

Question 8

What four other things should be in a healthy balanced diet?

Answer 8

Minerals
Vitamins
Fibre
Water

Question 9

How many calories are in 1G of carbohydrates?

Answer 9

4 calories per gram of carbs

Question 10

How many calories in 1G of protein?

Answer 10

4 calories per gram of protein

Question 11

How many calories in 1g of fats?

Answer 11

9 Kcal of energy

Question 12

What are the two types of carbohydrates?

Answer 12

Complex and simple
Complex is starchy - glycogen
Simple is sugary - glucose

Question 13

How do carbohydrates aid performance?

Answer 13

Endurance athletes need complex
Long lasting. It’s stories as glycogen in liver and muscle cells
Can be stored if we eat surplus

Question 14

Where can you find simple carbohydrates?

Answer 14

In fruit and honey
Stored in blood as glucose
Easy access

Question 15

What is the function and importance of carbohydrates?

Answer 15

-energy production
-transport
-cell division
-formation of molecules

Question 16

How much % do carbohydrates meet the energy requirements?

Answer 16

75% of energy requirements

Question 17

What are the functions of fats?

Answer 17

-insulate nerves
-form cell membranes
-cushion organs
-provide an energy store
Provide essential fatty acids and fat soluble vitamins
-broken down for aerobic energy production

Question 18

Which vitamins are fat soluble?

Answer 18

Vitamins A D E

Question 19

What kind of fats are there?
What firms do they usually take?

Answer 19

-UNSATURATED
Solid form - bacon, butter
-SATURATED
Liquid form - oil, beans

Question 20

How do fats aid performance?

Answer 20

-boost oxygen delivery
-improve insurance and recovery rates
-reduces inflammation and stiffness
-can be used in recovery as a fuel source

Question 21

Function and importance of protein?

Answer 21

-essential for growth and repair of cell tissues
-create muscle proteins, haemoglobin, enzymes, antibodies and collagen
-broken down to provide energy during aerobic respiration if no other fuel is available

Question 22

Food source for proteins?

Answer 22

Meat and milk
Eggs and fish

Question 23

How does protein aid performance?

Answer 23

AIDS recovery after exercise
Athletes will have a higher requirement for protein

Question 24

what are carbohydrates?

Answer 24

sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production

Question 25

what are proteins?

Answer 25

amino acids essential for growth and repair of cells and tissues

Question 26

what are fats?

Answer 26

triglycerides which provide the body with fatty acids for energy production

Question 27

what are vitamins and minerals?

Answer 27

essential organic and inorganic nutrients required for healthy body production

Question 28

what are the functions of fats?

Answer 28

-insulate nerves and form cell membranes -cushion organs and provide an energy store -provide essential fatty acids and fat soluble vitamins A D E -broken down for aerobic energy production and hsve twice the energy yield of carbs

Question 29

whats the energy yield of fats ike?

Answer 29

twice the yield of carbohydrates

Question 30

How many calories are in 1g of fats?

Answer 30

1g of fats have 9kcal of energy

Question 31

whats the performance link between fats and sport?

Answer 31

Omega 3 fish oils are beneficial for athletes, boosting oxygen delivery -improving endurance -recovery rates -reducing inflammation -reducing stiffness of joints they can be used in recovery as a fuel source

Question 32

what are the functions of minerals?

Answer 32

-bone and tooth health -controlling body fluids -forming enzymes -breaking down food to release energy -normal nerve function

Question 33

what is calcium?

Answer 33

calcium is important for bones, muscle contraction, blood clotting and nerve for transmission

Question 34

what is iron?

Answer 34

iron is important for the formation of haemoglobin, enzyme reactions and the immune system

Question 35

what are 2 ways to separate vitamins?

Answer 35

fat soluble and water soluble

Question 36

which vitamins are fat soluble?

Answer 36

A D E K

Question 37

Which vitamins are water soluble?

Answer 37

C B

Question 38

which fats are stored in the body?

Answer 38

fat soluble vitamins

Question 39

are water soluble vitamins stored in the body?

Answer 39

no

Question 40

whats the function of fibre?

Answer 40

-norma functioning of the large intestine -a high fibre diet can reduce -cholesterol -risk of diabetes -obesity

Question 41

what is the performance link between sports and fibre?

Answer 41

fibre can help breakdown food to ensure that essential vitamins and minerals are absorbed. as well as food being broken down to produce energy

Question 42

how much of body weight does water account for?

Answer 42

2 thirds of body weight