1.3 Specific Diets

Question 1

what are vitamins:
A
B
C
D
E
Good for and what foods are they in

Answer 1

A - milk eggs - improve vision
B - wholegrains, nuts meats - release glucose for working muscles
C - Fruit and veg - fight infection and maintain bone and teeth
D - fish eggs and sun - absorbs calcium
E - vegetable oil, bread,cereal - growth and development

Question 2

What is carbohydrate loading + who does it benefit

Answer 2

endurance athletes
maximize stores of glycogen in the muscles and liver –> eat high levels of carbs around 4 days before event and decrease training levels
which will increase stores of glycogen for the race

Question 3

what is timing protein intake and who does it benefit

Answer 3

protein builds muscle
eating protein immediately after exercise is said to improve results most because you minimise muscle breakdown and stimulate protein synthesis
important for weightlifters but also endurance athletes for repair

Question 4

what are the two types of minerals

Answer 4

macro-minerals - which are needed in larger amounts (for example calcium and potassium)
traceminerals - which are needed in very small amounts (for example iron and zinc)
Iron - essential component of haemoglobin (which carries oxygen in the blood).
Calcium is essential for healthy bones and teeth. A deficiency in calcium means a greater chance of osteoporosis and bone fractures.
Potassium is a mineral which aids muscle contraction, maintains normal blood pressure and promotes healthy skin.
(minerals are lost through sweat so need replacing)