Diet and Nutrition And Their Effect On Physical Performance Flashcards
(37 cards)
Define carbohydrates
Sugars and starches stored in the body as glycogen and converted to glucose in order to file energy production
Where are starches and sugars stored in the body
Starches - stores as glycogen in the liver and muscles
Sugars - circulate in blood stream as glucose
What do glycogen and glucose do
Provide energy for aerobic and anaerobic performers
What are proteins essential for
Growth and repair of tissues and cells
Making muscle proteins
Making haemoglobin
Making enzymes, antibodies and collagen
What’s the role of fats
Insulated nerves, form cell membranes and cushion organs
Provide and energy store - they can be broken down for aerobic energy production and have twice the yields of carbohydrates
Define saturated fatty acids
A type of fat molecule, typically solid at room temp and mainly found in animal products
Define unsaturated fatty acids
A type of fat molecule that is typically liquid at room temp and found in sunflower, olive and fish oils. They can help lower cholesterol
Define vitamins and minerals
Essential organic and inorganic nutrients required for healthy body function
What is Calcium essential for
Bone health, muscle contraction, nerve transmission and blood clotting
What is iron essential for
Formation of haemoglobin, enzyme ration and the immune system
What is phosphorus essential for
Bone health and energy production
What are the vitamins A,D,E,K,C,B
A- antioxidant propertied, eye health
D-bone health, protection against cancer and heart disease
E- antioxidant properties, skin and eye health
K- blood clotting and bone health
C- skin, blood vessels and soft tissue
B- breakdown of food, haemoglobin formation, skin and eye health
What is fibre essential for
The function of the large intestine.
What is water essential for
Is essential for hydration, before, during and after exercise.
Dehydration can result in decreased in plasma volume, decreased stroke volume and increased temp and heart rate
Failure to consume efficient calories will have a negative impact on training and performance, what negative impact will it have
Muscle loss (atrophy)
Decreased intensity and duration of performance
Increased risk of fatigue, injury and illness
What is energy expenditure
The sum of basal metabolic rate, the thermic effect of food and the energy expended through physical activity
What’s basal metabolic rate
The minimum amount of energy required to sustain essential physiological function at rest which can account for as much as 75% per cent of total energy expenditure
What is thermic effect of food
The energy required to eat, digest, absorb and use food taken in
What is energy intake
The total amount of energy from food and drinks consumed, measured in joules or calories
Define energy balance
The relationship between energy intake and energy expenditure
What does energy in>energy expenditure =
Weight gain
Energy in< energy expenditure =
Weight loss
Energy in= energy expenditure =
Weight stays the same
What do anabolic steroids do? Are they illegal or legal? Give a practical example.
Synthetic derivatives of testosterone
Illegal
Used by weight lifters, body builders, sprinters
