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Diet & Nutrition Flashcards

(88 cards)

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1
Q

What 7 things are needed for a balanced diet

A

Carbohydrates
Fats
Vitamins
Minerals
Protein
Water
Fibre

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2
Q

What is a balanced diet mean

A

Its sufficient

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3
Q

Why is a balanced diet essential

A

For health
For weight
For optimum performance
For energy levels

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4
Q

What is a simple carbohydrate

A

anything thing with refined sugar that is easily digestible

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5
Q

where can you find simple carbs

A

fruits
processed fruits

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6
Q

what is a complex carbohydrate

A

plant based foods that take longer to digest

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7
Q

name 3 examples of complex carbs

A

pasta
bread
rice

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8
Q

what is glucose

A

a simple sugar

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9
Q

what is glycogen
where is it found

A

the stored form of glucose
found in the liver and muscles

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10
Q

what happens when carbohydrates are digested

A

it is converted into glucose
stored in the muscles and liver as glycogen

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11
Q

what is the glycemic index

A

a figure representing the ability of a carbohydrate food to increase the level of glucose in the blood

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12
Q

what stat is low GI

A

less than 55

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13
Q

what stat is medium GI

A

56-69

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14
Q

what stat is high GI

A

70+

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15
Q

how long before exercise should you eat low GI foods

A

3-4 hrs

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16
Q

how long should you eat high GI foods before exercise

A

1-2 hrs

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17
Q

the release rate of high GI foods

A

rapid, short rise in glucose

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18
Q

the release rate of low GI foods

A

slow sustained release of glucose

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19
Q

what are proteins a combination of

A

amino acids

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20
Q

what 4 things are proteins important for

A

growth and repair
making enzymes
making hormones
making haemoglobin

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21
Q

when is protein used as an energy source

A

after carbs and fats have run out
last resort

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22
Q

what type of athlete would use protein

A

power athletes

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23
Q

what is hypertrophy

A

the growth of muscles

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24
Q

what does hypertrophy result in

A

larger contraction potential
(increases force)

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25
name 4 things protein can be found in
fish cheese eggs meat
26
too much protein can cause damage to what
liver and kidneys
27
name the 2 types of fats
unsaturated saturated
28
too much saturated fat can lead to:
weight gain poor stamina poor flexibility coronary heart disease high blood pressure poor thermoregulation
29
too much saturated can lead to h____ c____________
high cholesterol
30
where is cholesterol made
liver
31
what 2 forms is cholesterol transported as
LDL HDL
32
what do LDLs do
leave fatty deposists in the arteries and cause poor blood flow and o2 transport
33
what do HDLs do
take away the accumulated cholesterol to the liver where it is deposed of
34
LDL foods
lentils, beans, red meat
35
HDL foods
avocado, olive oil, nuts
36
what 3 things do unsaturated fats do
act as insulator carry vitamins provide energy when its low and for a long duration
37
how are unsaturated fats broken down
beta oxidation
38
unsaturated fat foods
avocado, fatty fish, veg oil, olive oil, peanut butter
39
how to make a trans fat
add hydrogen
40
why are trans fats made
longer shelf life
41
what does trans fat cause
LDL
42
what are the 2 types of vitamins
fat-soluble (ADEK) water-soluble (BC)
43
where are fat-soluble vitamins stored
liver and fatty tissue
44
where is vit D found
sunlight, oily fish
45
2 exercise functions of vit D
helps absorb calcium maintains bones and teeth
46
why is having strong bones good for sport
less likely to: suffer from a stress fracture break bones
47
name 4 features of water-soluble fats
not stored need to be taken daily any excess isn't beneficial and is will be excreted can be easily destroyed during food prep
48
B1 vitamin function
break down and release glucose keeps the nervous system healthy
49
B2 vitamin function
break down and release glucose keeps the skin and eyes healthy
50
B6 vitamin function
helps form haemoglobin
51
B12 vitamin function
helps form rbc and maintain nervous system
52
what does vit C do
Protects and keeps cells healthy maintains bones, teeth, gums and ligaments
53
where is vit C found
citric fruits vegetables
54
what food in found in B1,2,6
eggs
55
what food is found in B12
red meat, fish
56
2 main functions of minerals
facilitate transmission of nerve impulses enable effect of muscle contractions
57
what does sodium do
regulate fluid levels
58
too much sodium causes what
increased blood pressure increased chance of heart attack
59
what does calcium do
important for bone and teeth strength efficient nerve and muscle function
60
what does iron do
forms haemoglobin in the rbcs helps transport oxygen
61
what does fibre do
slow down the time it takes to digest food to provide a slow and sustainable release of energy
62
what does fibre prevent
constipation
63
sources of fibre
wholemeal bread, pasta, rice
64
what does high fibre help prevent
colon cancer heart disease
65
what does fibre do to LDL cholesterol
binds to it and eliminates it
66
what 3 things does water transport
nutrients hormones waste products
67
what % of the human body is water
60%
68
what are the 2 main functions of water
regulate body temperature maintain hydration
69
effects of dehydration
increases blood visocity increase core temp muscle fatigue and headaches reduced exchange of waste products reduced transport of nutrients increased heart rate=low cardiac output increased reaction time cramps
70
for every 1kg of body weight lost during exercise how much water should be drank
1.5 litres
71
what does creatine monohydrate do
increase phosphocreatine stores
72
what effect does creatine monohydrate have on the ATP-PC system
increases usage time and reduces recovery time
73
which performers would use creatine monohydrate
explosive athletes sprinters jumpers throwers
74
what are the positives of creatine monohydrate
aims to provide ATP replenishes phoshocreatine stores allows the ATP-PC system to work for longer improves muscle mass
75
what are the negatives to creatine monohydrate
muscle cramps diarrhoea water retention bloating vomiting hinder aerobic performance 5g ends up in urine
76
77
what system does sodium bicarbonate assist
anaerobic glycolytic
78
positives of sodium bicarbonate
delays acidity in muscle cells delays fatigue increases the buffering capacity
79
negatives of sodium bicarbonate
vomiting pain cramps diarrhoea bloating
80
what is caffeine and what does it do
its a stimulant that increases mental alertness and reduces fatigue
81
what type of performers would use caffeine
endurance aerobic system
82
positives of caffeine
increased mental alertness decreased reaction time delays fatigue improves decision making improves aerobic performance allows fats to be used as an energy store when low energy and long duration
83
negatives of caffiene
loss of fine control large quantities are illegal dehydration insomnia muscle cramps diarrhoea stomach cramps vomiting irregular heartbeat
84
describe one method of glycogen loading (competition)
6 days before comp 1-3 days= protein- high intensity exercise and burns of carbs 4-6 days= carb- allows glycogen stores to increase up to 2x more
85
describe one method of glycogen loading (post exercise)
eating and drinking things with carbohydrates and protein (chocolate milk) 20 minutes after exercise helps resynthesise glycogen stores more efficiently
86
positives of glycogen loading
increased glycogen stores in the muscle delays fatigue increased endurance capacity
87
negatives of glycogen loading- during loading phase
water retention bloating affects digestion weight increase
88
negatives of glycogen loading- depletion phase
irritability altered training programme due to lack of energy

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