Nutrition Flashcards
(28 cards)
nutrition pyramid
supplements nutrient timing micronutrients and fibre macronutrients energy balance consistency
calories in
fluids fats proteins carbs fruit and veg
calories out
exercise
NEAT
TEF
basal metabolic rate
calorie content of foods
protein 4kcal/g
cards - 4kcal/g
fat - 8kcal/g
alcohol - 7kcal/g
what is protien used for
growth and repair - structure - bone and collagen - muscle hormones - transport - enzymes - immune function energy source
optimum protein timing
3-4 hours
RDA for protein
0.8g/kg
protein per meal
20-25g
1 palm size
dietray recommenations for protein
1 palm size 3-4 times a day vary sources more than 1 if plant based red meats x2 a week, lean cuts, avoid burning
3 types of carbohydrates
starches - complex - slow release, lomg to digest and absorb
sugars - simple - quick energy, short lasting
fibre - healthy digestion
what are CHOs needed for
brain
immune system
muscles
gut digestion - fibre
describe insouble fibre and its role/effects
does not dissolve
passes through digestive system without breaking down
maintains a healthy bowel
e.g
lentils
apples
strawberries
describe souble fibre and its role/effects
dissolves in water and forms a gel in the gut
keeps stool soft
moderates glucose
lower cholestrol
e,g oats, banana, chickpeas, carrots
RDA of Fibre
25 - 30g a day
advice to athletes for fibre
emphasis fibre rich fruit and veg
1/2 plate
wholegrain/ complex CHO
limit added sugars
what are fats needed for
cell membranes
vitmain absorption
hormones
saturated fats
increase LDL
solid at room temp
monounsaturated fats
decrease LDL and anti inflammatory
have double bond
avocado, nuts
polyunsaturated fats
decrease LDL and anti inflammaroty
omega 3
trans fats
increase LDL
lower HDL
advice to athletes for fats
avoid artifical/trans fats cook in rapesed, dress with oilve reduce volume of sat fats unstaurated fats in every meal be careful with fat free products
what are vitamins needed for
energy metabolism function - body fluid osmolarity - HR, muscles contractions, Neurons Regulation - components of hormones and proteins
fruit recommendtions
2-3 portions a day be wary fo dried fruit avoid consuming all in one go incorporate with other nutrients be wary of smoothies
veg recommendations
5 portions a day contain most nutritional beenfit and few kcal use to bulk out your plate all sources count avoid over cooking
