Diet and Nutrition Flashcards
(26 cards)
What’s important about a balanced diet?
its essential for health as to cope with the physical demands from sport
how many calories should the average male consume a day?
2500
how many calories should the average female consume a day?
1900
What are carbohydrates?
this macronutrient is the ‘fuel’ for energy production, cell division and active transport
How are carbohydrates consumed?
can be consumed in the form of starches which are stored in the form of glycogen and through sugars which circulate in the blood stream as glucose
what are proteins?
promotes growth and repair in muscles
Examples of carbohydrates
bread and pasta
what do proteins consist of?
amino acids
What are proteins used for?
build muscle and to aid recovery from injury in order to repair damaged tissue
what are fats used for?
provide very slow release energy
what are fats used for?
endurance activities
what are fats stored as?
stored in the muscle as triglycerides and transported as fatty acids
What are minerals essential for?
essential in small quantities to maintain healthy bodily functions
what can minerals do?
increase the efficiency of carrying oxygen to muscles
where can minerals be found?
milk (calcium), meat (iron)
what do vitamins contribute to?
the overall health of an athlete
How are vitamins stored in the body?
either fat-soluble ( A, D ,E +K) and are stored in the body
water-soluble (C+B) which require regular intake
What are vitamins good for?
needed to resist infection and disease along with regulating chemical reactions in the body
Why are fibres important for the large intestine?
for the basic normal functioning
What foods contain fibre?
wholemeal bread and pasta, nuts seeds, fruit and veg.
why do we need water?
it makes up 75% of the human body and we need regular intake to replace lost water through urine, sweating and breathing
What happens when we lose water through exercise?
it can lead to dehydration
What is energy balance?
the relationship between energy intake and expenditure
what happens if energy intake is lower than expenditure?
weight will be lost and it must be carefully monitored in an athletes programme
