Diet And Nutrition Flashcards
What is the function of carbs in the body?
Are the principle source of energy and is the main fuel for high intensity or anaerobic exercise
What is the use of fats
Low intestity aerobic work where oxygen is in good supply as fat needs oxygen to be broken down. Also they are a carrier for the fat-solvable vitamins
What is the main role of protein
Used for growth and repair of the body
What is the function of vitamins
Keep an individual healthy with a good immune system. Allows a performer to train more often and recover quicker. There are many vitamins which each have specific important roles
What is the benefits of minerals
Minerals are often paired with vitamins as the birth help the body to stay healthy. One main vitamin is calcium which is used for strong bones and teeth and helps with efficiency in muscle contractions
What is the importance of fibre
Is important during exercise as it slows the time taken for the body to break down food which means more energy over a longer period of time
What is the importance of water
Regulates the body temperature
Makes 60% of the human body’s weight
Transports nutrients, hormones and waste products around the body
What is glycogen loading
Is a form of dietary manipulation to increase glycogen stores over and above what is normal. (Supercompensation)
Describe one of the three methods of glycogen loading
Six days before a competition performers make a high protein diet for three days to allow all the muscles to recover then after three days it moves to a haigh carb diet and the idea is that by completely emptying the stores and refilling them the body will be able to hold up to twice the amount in its stored which is the idea of super compensation
What is creatine mono hydrate
Is a supplement used to increase the amount of phosphocreatine stored in the muscles. Phosphocreatine is used to fuel the ATP-PC system, which provides energy
What are some positive effects of creatine mono hydrate
Aims to produce energy
Replenishes phosphocreatine stores
Allows longer lasting ATP-PC system
Improves muscle mass
Definition of buffering
The ability of the blood to compensate for the build up of lactic acidosis or hydrogen ions to maintain the pH level.
Definition of lactic acid
A by product of anaerobic respiration. As it accumulates it causes fatigue
Definition of hydrogen ions
Responsible for the acidity of the blood
Positive effects of caffeine
Increased mental alertness
Reduced effects of fatigue
Allows fats to be used as energy source by delaying the use of glycogen stores
Improves decision making/reaction time
