2.1: Diet and Nutrition Flashcards
carbohydrate
Sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production
protein
Amino acids essential for the growth and repair of cells and tissues
enzyme
Biological catalyst which increases the speed of chemical reactions
fats
Triglycerides which provide the body with fatty acids for energy production
saturated fatty acids
A type of fat molecule typically solid at room temperature, mainly found in animal product which, when consumed excessively, can be associated with heart disease
unsaturated fatty acids
A type of fat molecule typically liquid at room temperature, mainly found in sunflower, olive and fish oils, which can help to lower cholesterol
Vitamins and minerals
Essential organic and inorganic nutrients required for healthy body function
Energy
The ability to perform work (joules or calories)
Energy expenditure
The sum of basal metabolic rate, the thermal effect of food and the energy expended through physical activity.
Basal metabolic rate (BMR)
The minimum amount of energy required to sustain essential physiological function at rest, which can account for as much as 75% of total energy expenditure
thermic effect of food (TEF)
The energy required to eat, digest, absorb and use food taken in, which accounts for a very small percentage of the total energy expenditure
physical activity energy expenditure
The total number of calories required to perform daily tasks, which can be estimated using MET values
metabolic equivalent (MET) value
The ratio of a performers working metabolic rate to their resting metabolic rate
Energy intake
The total amount of energy from food and beverages consumed measured in joules or calories
Energy balance
The relationship between energy intake and energy expenditure
ergogenic aid
A substance, object or method used to improve or enhance performance
pharmacological aids
A group of ergogenic aids taken to increase the levels of hormones or neurotransmitters naturally produced by the body, including anabolic steroids, erythropoietin and human growth hormone
anabolic steroids
A group of illegal synthetic hormones resembling testosterone to promote protein synthesis for muscle growth, recovery and repair
recombinant erythropoietin (RhEPO)
illegal synthetic product copying natural erythropoietin hormone responsible for red blood cell production
Hyper-viscosity
excessively thickened blood with higher resistance to flow
Human growth hormone (HGH)
Illegal synthetic product copying natural growth hormone to increase protein synthesis for muscle growth, recovery and repair
physiological aids
A group of ergogenic aids used to increase the rate of adaptation by the body to increase performance, including blood doping, intermittent hypoxic training and cooling aids
blood doping
An illegal method of increasing red blood cell content by infusing blood prior to competition
intermittent hypoxic training (IHT)
Interval training with work intervals performed under hypoxic conditions
hypoxia
A condition where the body is subjected to an inadequate oxygen supply to maintain normal function
buffering capacity
The ability to resist changes in pH – for example, the ability to reduce the negative effect of hydrogen ions on muscular contraction
onset of blood lactate accumulation (OBLA)
The point where there is a dramatic rise in the blood lactate levels causing the onset of fatigue
Cooling aids
range of product, such as ice vests, packs and baths used to reduce core temperature, treat injury and speed up recovery
Thermal strain
additional pressure placed on the body by an increase in temperature that can cause short and long-term negative effects
cardiovascular drift
upward drift of heart rate during sustained steady state activity associated with an increase in body temperature (1° can increase HR by 10bpm)
Glycaemic index (GI)
A rating scale showing how quickly a carbohydrate affects blood glucose levels
hypoglycaemia
Low blood glucose levels associated with dizziness, shaking and raised heart rate
Glycogen/carbohydrate loading
the manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen
Electrolytes
salts and minerals, such as sodium and potassium, that conduct electrical impulses. Lost through the sweat but essential to replace in order to prevent early fatigue.
Creatine supplementation
consumption of creatine monohydrate to increase stores of PC to increase intensity and duration of performance
Caffeine
a stimulant used to heighten the central nervous system and metabolise fats to prolong aerobic energy production
Bicarbonate
an alkaline which acts as a buffer to neutralise the rise in lactic acid associated with intense anaerobic activity. Its use is known as ‘soda loading’.
Nitrates
inorganic compounds which dilate blood vessels, reducing blood pressure and increasing blood flow to the muscles
