nutritional and dietary needs (sports nutrition) Flashcards
(10 cards)
discuss the role of carbohydrates in an active lifestyle (5 points)
- a diet based on complex carbohydrates such as bread, pasta, rice and beans is important because these are nutrient dense, filling and low in fat
- carbohydrate is stored in the muscles and liver as glycogen, which is important for endurance and stamina
- the best way to keep up glycogen levels is to eat a low fat, high carbohydrate light meal, two to three hours before exercise; this allows time for digestion and excretion to occur. after exercising, it is important to replenish glycogen stores with low fat, high carbohydrate snacks.
- on average a sportsperson uses 500-1000 kcal per day more than a sedentary adult. therefore, a small amount of sugary foods and drinks can be consumed. these are not bulky or filling but provide short bursts of energy quickly and can be effective ways for athletes to top up carbohydrate intake
- those involved in endurance events may increase carbohydrate intake by more than 70% in three days preceding an event. this is known as ‘carbohydrate loading’ can increase glycogen stores and maximise performance
discuss the role of protein in an active lifestyle
- most sportsperson can meet protein requirements by following a balanced diet, main meals should provide some protein e.g meat, fish, poultry, eggs
- only athletes involved in heavy training may need to increase their protein intake in order to gain muscle. e.g weightlifters or those taking part in endurance events (marathon runners)
- it is important that all sports people consume enough carbohydrate as fuel; otherwise their body will use protein as a source of energy and its role in maintaining and repairing tissues, including muscles will be compromised
discuss fat in an active persons diet
a diet high in fat makes it difficult to meet carbohydrate requirements and could affect weight management and energy balance.
what vitamins and minerals are required in a active persons diet
a balanced diet with a variety of foods from 5 food groups should provide vitamins required:
- b group vitamins are particularly relevant for those participating in sport, since they assist with the release of energy from food
- sports people need good ion stores to ensure that oxygen can be transported around the body in their blood to boost energy stores
- sports people following a vegetarian diet should eat pulses and green leafy veg, in combination with taking vitamin c
- calcium should be maintained as, regardless of sport, everyone should be aiming to achieve peak bone mass. this contributes to a stronger skeleton, makes bones less susceptible to damage and helps repair body tissue
how often should water be drank by athletes and how much
before, during and after an event
need to drink MORE than 6-8 glasses advised for general population
being dehydrated means that: (sports)
- running pace is slower
- unable to cover as much distance
- reaction time is slower
- experience lack of power
water is essential to (sports)
restore fluid balance particularly in the blood
what are the benefits of sports drinks
-contain sugar and sodium
- easy to drink
- increase the rate of hydration
why should sports drinks not be consumed by those who are not involved in vigorous physical activity
regular consumption could lead to weight gain and dental caries
what 6 points should be taken into account when planning meals for people involved in sport
- plan meals rich in complex carbohydrates (pasta, bread, rice)
- keep up protein content of the diet (meat, fish, dairy products, eggs)
- plan meals and snacks that include a range of fruit and veg (frozen, fresh, canned, dried)
- use sugary and fatty foods in small quantities
- take care with timing and proportioning of meals
- plan regular healthy snacks to meet increased demands for nutrients
