2.1 - Diet And Nutrition And Their Effect On Physical Activity And Performance Flashcards
19-50 year old in uk should consume how many calories?
Men - 2550 calories
Women - 1940 calories
What is the ideal composition and make up of diet?
55% carbohydrates (5% sugar)
15% protein
No more than 30% fats
Varied foods, so fruits and vegetables 5 a day
Define carbohydrates
Sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production
How can carbohydrates be consumed and what are the best carbohydrates to consume?
- starches such as rice and potatoes, which are stored as glycogen in the liver and muscles
- sugars such as fruit and honey, which circulate the blood stream as glucose
Best - starches to maximise stores of glycogen, which are broken down to maintain blood sugar levels, otherwise surplus glucose will be converted into triglycerides
Define protein
Amino acids essential for the growth and repair of cells and tissues
Why do athletes require more protein
To build new muscle cells and compensate for increased muscle breakdown during and after intense activity
Define fats
Triglycerides which provide the body with fatty acids for energy production
Define saturated fatty acids
Type of fat molecule typically solid at room temperature, mainly found in animal products which when consumed excessively can be with heart disease
- should be limited to reduce cardiovascular disease
unsaturated fatty acids
type of fat molecule typically liquid at room temperature, can help to lower cholesterol
- boosts delivery of oxygen, endurance and recovery rates
vitamins and minerals
essential organic and inorganic nutrients required for healthy body function
what do minerals do
required in small quantities to maintain healthy bodily functions like bone and tooth health, controlling bodily fluids, enzyme formation
what do the 2 types of vitamins do
two types:
- fat soluble, mainly found in fatty foods, vitamins A,D,E,K
- water soluble, vitamins B,C
what do vitamins A,D,E,K do?
A - antioxidant and important for eye health, cell and bone growth
D - important for bone health and protects against cancer and heart disease
E - antioxidant, important for skin, eye and immune system health
K - important for blood clotting and bone health
what do vitamins B,C do?
B - important for breakdown of food, haemoglobin formation and skin, eye and nervous system health
C - important for skin, blood vessel, ligament and bone health
what can a high fibre diet do
reduce cholesterol, risk of diabetes and obesity
what can dehydration do?
- decrease heat regulation
- increase blood viscosity
- increased heart rate
- increased fatigue
- decreased cognitive function
loss of electrolytes through sweat can cause cramping
should have 1 litre of fluid for each 1kg of mass lost
energy definition
ability to perform work
energy expenditure definition
BMR + the thermic effect of food + energy expended though physical activity
BMR definiton
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 definition
energy required to eat, digest, absorb and use food taken in, which accounts fo a very small % of the total energy expenditure
factors that affect energy expenditure?
age gender size environment lifestyle metabolic rate
what can MET values be used for?
metabolic equivalent values are used to build a very precise picture of additional energy expenditure associated with differing physical activities
what is the energy balance
energy intake = expenditure
if intake> expenditure weight will be gained
if expenditure> intake then weight will be lost
ergogenic aid definition
substance, object or method used to improve or enhance performance, legal or illegal
- advances in pharmacological fields makes testing for banned substances hard
