Flashcards in Diet And Nutrition Deck (28)
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1
Define healthy balanced diet
A way of eating all the right nutrients the body needs to remain healthy
2
Define a nutrient
A nutrient is is a substrate that provides nourishment and is essential for life and growth
3
What are the GVMT guidelines for male and female calorie consumption per day
1. 2550 for males
2. 1940 for females
4
What does the GVMT recommend our macronutrient breakdown should be
55% carbohydrates
15% protein
30% fats
5
How much water does the GVMT recommend we drink every day
2.5 litres
6
How many fruit and veg does the GVMT recommend we eat every day and why
5 to provide vitamins, minerals and fibre
7
Define what a sports supplement is
A product used to enhance athletic performance
8
Name the 7 food groups
Protein
Carbohydrates
Fats
Vitamins
Minerals
Fibre
Water
9
What is the main function of carbohydrates
Provides muscles with the main fuel for ATP resynthesis
10
What are the two ways carbohydrates are stored
1. Starch stored in muscles and liver as glycogen
2. Sugars stored in the blood as glucose
11
Name 2 importances of carbohydrates to performers
1. Only macronutrient that can be used aerobically and anaerobically
2. Sugars are broken down quickly for a short burst of energy
12
What 3 functions of protein do you need to know
1. Made of amine acids
2. 20 essential amino acids
3. Amino acids build and repair muscle
13
Name 2 importance’s of protein to performers
1. Build and repair muscle tissue
2. Enzyme production
14
Why are unsaturated fats healthy (2 things)
1. Reduce levels of LDL in the blood
2. Reduce risk of CHD
15
Why are saturated fats bad for you
1. Increase levels of LDL in the blood
2. Increase risk of CHD
16
Name 3 functions of fats
1. Makes an protective cushion around internal organs
2. Helps the body absorb vitamins
3. Provides energy for aerobic ATP re-synthesis
17
Name 2 importance’s of fats to performers
1. Can manipulate diet based on sporting goals
2. FFA broken down further for low intensity aerobic exercise
18
Name 2 functions of minerals
1. Boost immune system
2. Supports normal growth and development
19
Name 2 examples of minerals and what they do
1. Iron helps make haemoglobin
2. Calcium helps build strong bones
3. Magnesium promotes muscle and nerve function
20
What are the fat soluble vitamins and how are they stored
1. ADEK
2. Dissolve in fat and can be stored in the body
21
What are the water soluble vitamins and why cant they be stored
1. BC
2. Dissolve in water so we pee them out so need to constantly replenish them
22
Name 2 examples of how vitamins help performers
1. A aids growth and development
2. B helps make red blood cells and convert glycogen to energy
3. C forms collagen for healthy bones
4. D strengthens bones
5. K promotes blood clotting
23
What is fibre
Fibre is made out of indigestible parts of plants
24
What is fibres main function
To keep the digestive system healthy
25
Name 3 ways fibre benefits performers
1. Prevents CHD
2. Prevents weight gain
3. Prevents diabetes
26
What % blood plasma is made of water
90%
27
Name 3 functions of water
1. Regulates body temp
2. Regulates HR
3. Transports essential nutrients
28
