PE Spring Progress Test Food Groups Flashcards
(19 cards)
What percentage of the diet should carbohydrates comprise?
50-60%
Carbohydrates provide lots of energy.
What are the two types of carbohydrates?
- Simple sugars
- Complex starch (e.g., potatoes, beans, pasta)
Complex carbohydrates provide sustained energy.
What percentage of the diet should fats comprise?
25%
Fats contain a lot of energy per gram.
What are some food sources of fats?
- Fish
- Dairy
- Some fruits/vegetables
Fats take longer than carbohydrates to release energy.
What percentage of the diet should protein comprise?
15%
Protein helps to repair muscle damage and make them stronger.
What are some sources of protein?
- White meat
- Fish
- Beans & lentils
Protein is vital for muscle repair.
What is the role of vitamins in the diet?
Help to boost the immune system
Vitamins are essential for overall health.
What is the role of minerals in the diet?
Help to turn food into energy
Minerals play a crucial role in various bodily functions.
What is the function of fiber in the diet?
Aids digestion and helps you poo
Fiber is not digestible but is important for digestive health.
What substance is energy from carbohydrates turned into and stored in the muscles?
Glycogen
Glycogen is converted to glucose during energy use.
How do elite athletes use carbohydrates before a race?
They decrease carbohydrates 4-6 days before, then increase them 3-1 days before the race
This strategy builds energy stores for optimal performance.
What is a ‘pasta party’?
A meal the night before a race to build energy stores
This practice is common among athletes to prepare for competition.
What are the two types of fats?
- Saturated
- Unsaturated
Different types of fats have different effects on cholesterol levels.
What effect do saturated fats have on cholesterol?
Raises LDL cholesterol (bad for the heart)
Found in foods like meat and processed foods.
What effect do unsaturated fats have on cholesterol?
Raises HDL cholesterol (good for the heart)
Found in foods like nuts, avocados, and olives.
What is the role of protein in muscle repair?
Broken down into amino acids to build cells and repair tissue
Essential for athletes who require strong muscles.
When might the body use protein for energy?
After carbohydrates and fats are depleted
Protein can serve as a secondary energy source.
What is blood shunting?
Blood is redirected from digestive organs to muscles during exercise
This can hinder digestion and energy levels.
How long before exercising should you eat?
2 hours
Eating too close to exercise may cause discomfort.
