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PE ALEVEL > Diet + Nutrition > Flashcards

Diet + Nutrition Flashcards

(64 cards)

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1
Q

What is a balanced diet?

A

Sufficient, enough and correct amount of each component

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1
Q

What is a balanced diet essential for?

A

—optimum performance
—health
—weight
—energy Levels

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2
Q

What are carbohydrates used for?

A

—main energy source

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3
Q

What are the two types of carbs?

A

—simple= found in fruits - easily digested
—complex= found in plant base foods - takes longer to digest

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4
Q

What is glucose

A

A simple sugar + major source of energy for body cells - mainly found in the blood

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5
Q

what is glycogen?

A

stored form of glucose, found in muscles + liver

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6
Q

what does the glycemic index tell you?

A

how different carbs will increase blood glucose levels at different rates

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7
Q

what is the glycemic index for simple carbs?

A

–high
–so blood glucose levels rise faster

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8
Q

what is the glycemic index for complex carbs?

A

–low
–so blood glucose levels rise slowly

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9
Q

explain what a high GI means?

A

–blood sugar/glucose rises quickly
–within 30 mins blood sugar falls to below starting point
== fatigue + lack of energy

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10
Q

explain what a low GI means

A

–blood sugar/glucose rises slowly
–within 30 mins blood sugar falls gently to starting point
== so energy provided for longer period of time

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11
Q

what does the GI of foods help to tell us?

A

– release rate of carbs
–when we should consume foods in relation to training/competition

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12
Q

when should low GI foods be eaten?

A

3-4 hours before exercise

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13
Q

when should high GI foods be eaten?

A

1-2 hours before exercise

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14
Q

what is protein?

A

made up of amino acids + used in all body cells

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15
Q

what is protein important for?

A

–growth and repair
–making enzymes
–making hormones
–making haemoglobin

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16
Q

what are the exercise related functions of protein?

A

–minor source of energy
–used when body has exhausted glycogen + fat stores
–used for growth and repair of muscles
–high intake for some sports e.g: rugby,weightlifting,sprinting
–use for injury recovery to repair damaged tissue

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17
Q

what can too much protein cause?

A

damage to your liver and kidneys

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18
Q

what are the two types of fats?

A

–saturated
–unsaturated

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19
Q

what can too much unsaturated fat lead to?

A

–weight gain
–poor stamina
–poor flexibility
–coronary heart disease (CHD)
–diabetes
–high blood pressure (hypertension)
–poor thermoregulation (body overheats)

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20
Q

what is the link between saturated fats and cholesterol?

A

increase in saturated fats, increase in cholesterol

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21
Q

where is cholesterol made?

A

predominantly in the liver

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22
Q

what are the two ways in which cholesterol can be carried in the blood?

A

–low density lipoproteins= leave fatty deposits in the arteries + cause poor blood flow + O2 transportation

–high density lipoproteins= take cholesterol away from parts of the body where it has accumulated, taking it to liver + disposing of it

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23
Q

what is the function of unsaturated fats?

A

–help to transport vitamins– A, D, E + K
–act as an insulator
–provide energy when intensity is low + duration long

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24
how are fats used for endurance athletes?
--source of energy for low int. exercise== less fatigue --spare glycogen stores used at closing stage of the event -- often high int. --used for absorption of fat soluble vitamin D, maintaining bone density== reduced risk of injury --maintains health + vital for optimal performance in training + competition
25
what are trans fats?
a type of unsaturated fat --mostly made from industrial processes with companies adding hydrogen to foods --giving it a longer shelf life
26
how do trans fats affect the body?
--causes high levels of blood cholesterol (LDL)
27
what are the two types of vitamins?
--fat-soluble --water-soluble
28
what are fat-soluble vitamins?
--A, K, E + D -- stored in the liver + fatty tissue --for use at a later date --not essential to consume everyday
29
explain the use and benefits of Vitamin D
--made by our body underneath the skin when exposed to sunlight --helps to absorb calcium== less likely to suffer stress fractures --maintains bones + teeth== less likely to break from impact within contact sports
30
what are water-soluble vitamins?
--B +C --not stored + need to be taken daily --any excess is not beneficial + will be excreted --easily destroyed or washed out during food prep
31
explain the use of Vitamin B
B1/B2 = break down + release of energy from food B6 = helps to form RBC's + Hb B12 = helps to form RBCS' + maintains nervous systems
32
where are each of the Vitamin B's found?
B1= egg, liver + red meat B2= egg, liver + cereals B6= egg + cereals B12= red meat, liver, kidney + fish
33
where is vitamin C found?
--in many fruits + vegetables --mostly associated with citrus fruits
34
what are the exercise related functions of Vitamin C?
--protects cells, keeps them healthy --maintains bones, teeth, gums + ligaments --involved in production of collagen/ connective tissues/ skin/ cartilage --involved in normal structure + function of blood vessels/ nerve fibres
35
what are minerals used for?
--assisting bodily functions --facilitate effective muscle contractions --enable effective muscle contractions
36
what are the benefits of calcium?
--used for strong bones + teeth --used for efficient nerve + muscle function
37
what are benefits + drawbacks of sodium?
benefits: --help to regulate fluid levels drawbacks: --too much can cause high BP --increases risk of stroke or heart attack
38
what are the benefits + drawbacks of iron?
benefits: --forms Hb --helps transport O2 drawbacks: --a lack of it results in anaemia
39
explain the use of fibre + its benefits
--slows down the time it takes the body to break down food --provides a slower, more sustained release of energy --helps to prevent constipation + assists digestion --helps to eliminate cholesterol (LDL's) by binding it in the digestive tract
40
explain the use of water
--essential for good health --main component of many cells --transports nutrients, hormones + waste products -regulates body temp. --maintains hydration
41
how is water important during exercise?
--as muscles contract, energy is generated by breaking bonds of ATP --so heat is released as a by-product --water prevents us from overheating during this process
42
what are the effects of dehydration?
--headaches + muscle fatigue --reduction in transportation of O2 + nutrients --increase reaction time + decision making --increased body temp. --increased blood viscosity --reduces blood flow to muscles + skin --loss of electrolytes = possible cramp
43
what are the four dietary supplements?
--creatine monhydrate --sodium bicarbonate --caffeine --glycogen loading
44
what is creatine monohydrate used for?
increases amount of phosphocreatine stores in the muscles --used to fuel the ATP-PC system -- allowing longer use of it --decreases recovery time
45
who would use creatine monohydrate?
--sprinters, jumpers, throwers --explosive, powerful event athletes
46
what are the benefits of creatine monohydrate?
-- provides ATP -- improves muscle mass --allows longer use of ATP-PC system
47
what are the drawbacks of creatine monohydrate?
--dehydration --liver damage --muscle cramps --vomiting --diarrhoea --mixed evidence to show benefits
48
what is sodium bicarbonate used for?
-- an antacid-- neutralised acidity in the stomach --increases buffering capacity of the blood --neutralises effects of LA / H+ --delays fatigue --delays OBLA
49
what are the benefits of sodium bicarbonate?
--reduces acidity in the muscles --delays fatigue --buffers blood
50
what are the drawbacks of sodium bicarbonate?
--vomiting --pain --cramping --diarrhoea --bloating
51
what is caffeine used for?
--a stimulant that increases mental alertness + reduces fatigue --improves mobilisation of fatty acids
52
who would use caffeine?
--endurance athletes, using aerobic energy system --in beta oxidation --3mg per kg of body weight is best
53
what are the benefits of caffeine?
--reduces effects of fatigue --allows fat to be used as an energy source --delays use of glycogen stores --improves decision making/ reaction time --may benefit aerobic athletes
54
what are the drawbacks of caffeine?
--loss of fine control --against rules in some sports --insomnia --muscle+stomach cramps --irregular heartbeat --vomiting --diarrhoea
55
what is glycogen used for?
--fuelling the body --glycogen stores will deplete if muscle glycogen breakdown exceeds its replacement == fatigue --diet high in carbs needed to maintain stores
56
who would use glycogen loading?
endurance athletes --should consumer at least 6-10g of carbs per kg of body weight
57
what are the benefits of glycogen loading?
--delays fatigue --increases endurance capacity --improves efficiency of aerobic system --increase glycogen stores in the muscles
58
what are the drawbacks of glycogen loading?
during carb-loading phase: --bloating + water retention --heavy legs --affects digestion --weight increase during depletion phase: --irritability --lack of energy can alter training programme
59
what are the three methods of glycogen loading?
--supercompensation --carbo-window --non-depletion protocol
60
explain the supercompensation method
--for 3 days follow low carb + high protein diet --combined with tapering/reduction in training int. --days 4/5 follow high carb diet
61
explain the carbo-window method
--window opens immediately after exercise --eat high carb diet within 20 mins of finishing exercise --window closes after 2hrs
62
explain the non-depletion protocol
--3 days before competition follow high carb diet --continue with light int. training
63
what are the benefits of the non-depletion protocol?
--increased muscle glycogen stores prevents hitting the wall --increase ATP synthesis allows athlete to work at high int. for longer --delays effects of fatigue for longer during performance

PE ALEVEL (27 decks)

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