1.2.a Flashcards
7 different diet components
Carbohydrates, Protein, Fats, minerals, vitamins, fibre, water
Macronutrients
Carbs, proteins, fat
Micronutrients
Minerals, vitamins, fibre
Carbs
Main source of energy for all forms of exercise, Broken down into glucose, Glucose is absorbed in the blood and transported around the body, Glucose can be stored in the body as glycogen
Proteins
Important for the development of new tissue, Required for tissue repair, Required during recovery from exercise, Allows muscles to grow in response to exercise, Small source of energy when all other energy stores have been depleted
Fat
Provide energy during low-intensity exercise, Provide energy when glycogen is depleted, Provide insulation, Can be stored as adipose tissue, Should aim to consume unsaturated fats as saturated fats are associated with cardiovascular disease
Minerals
Calcium: helps build bones, reduced the risk of injury to bones and aids muscular contractions by facilitating the transmission of nerve impulses to the muscles
- Magnesium: protects against oxidative stress - the toxic effect of free radicals within the body
- Sodium: maintains electrolyte balance (particularly when sweating a lot)
- Phosphorus: is required for energy
Sources:
Useful for:
production
- Iron: is required to produce haemoglobin, therefore assisting with oxygen transportatio
Vitamins
Fat-soluble:
- Vit A: supports cell growth and helps you see in the dark
- Vit D: maintains immune function and bone strength
- Vit E: supports skin health, reduces oxidative damage and improves immune health
- Vit K: regulates blood flow and aids blood clotting
Water-soluble:
- Vit C: aids connective tissue repair and helps the absorption of iron
- Vit B: increases metabolism and helps release energy from food, helps form haemoglobin in red blood cells and supports mental health through improved nervous system functioning
Fibre
- Aids digestion
- Reduces the feeling of hunger - Can help to control body fat levels - reducing the onset of obesity and diabetes
Water
Allows water balance to be maintained
- Replaces fluid lost through sweat especially when exercising in hot conditions - Prevents dehydration
- Dehydration can lead to dizziness, fatigue an increase body temperature and puts strain on the heart
- Dehydration can impair
Sources:
Useful for:
sporting performance
Energy balance
Carbs 55%
Proteins 15%
Dats 30%
Varied fruits 5 portions
Average person consumes
Man: 2550kcal
Woman: 1940kcal
Energy intake
Taking in more than expending is weight than
Energy expenditure
Expending more than taking in is weight loss and empty’s stores
BMR
is the minimum amount of energy one requires to perform sustained bodily functions at rest, which can account for almost 75% of total energy expenditure.
