4.1 diet and nutrition Flashcards
what makes up a balanced diet
1 carbohydrates
2 fats
3 proteins
4 vitamins
5 minerals
6 fibre
7 water
what are the two types of carbohydrates
simple
complex
what are simple carbohydrates
- quick source of energy as they are broken down quickly
- found in fruits and food with refined sugar
what are complex carbohydrates
- take longer to digest
- found in all plant-based food
what is carbohydrate’s main role
- they are the principal source of energy as they are broken down into glucose
- they are the source for both aerobic and anaerobic energy
what are the three types of fat
1 saturated fats
2 cholesterol
3 trans-fats
what are saturated fats
- come from animal sources
- leads to weight gain, limiting stamina and flexibility
what is cholesterol
- type of fat found in the blood
- it is carried by both low-density lipoproteins (LDL) and high density lipoproteins (HDL)
- too much LDL can lead to fatty deposits in the arteries
- too much HDL gets rid of excess cholesterol as it takes it to the liver to be broken down
what are trans-fats
- artificial hydrogenated fats used to extend the shelf life of meat and dairy
- lead to high levels of blood cholesterol
why are not all fats bad?
- unsaturated fats are a major source of energy for low intensity aerobic work
- they also act as a carrier of fat-soluble vitamins
what is the role of protein
- protein is a combination of amino acids
- they are used for muscle growth and repair
- they also make enzymes, hormones and haemoglobin
what are the two types of vitamins
- fat-soluble- A,D,E,K - found in fatty animal products, can be stored in the body for later use
- water-soluble- B,C - found in fruit and vegetables, not stored in the body so need to be consumed daily
what are the exercise related benefits of vitamin C
- protects cells, keeps them healthy
- maintains bones, teeth, gums and connective tissue
what are the exercise related benefits of vitamin D
- has a role in helping the absorption of calcium which keeps teeth and bones healthy
- helps with phosphocreatine recovery in the mitochondria
what are the exercise related benefits of vitamin B1
- found in red meat and wholegrain bread
- works with other B groups to break down and release energy from food
- keeps the nervous system healthy
what are the exercise related benefits of vitamin B2
- found in dairy products and vegetables
- works with other B groups to break down and release energy from food
- keeps skin, eyes and nervous system healthy
what are the exercise related benefits of vitamin B6
- found in meat, fish and bread
- helps form haemoglobin
- helps the body use and store energy from protein and carbohydrates
what are the exercise related benefits of vitamin B12
- found in red meat, dairy and fish
- makes red blood cells
- keeps nervous system healthy
- helps release energy from food
what are minerals
they assist with bodily function
what are the 3 minerals you need to know for the exam
1 calcium
2 sodium
3 iron
what are the exercise related benefits of calcium
- strong bones and teeth
- necessary for efficient nerve and muscle contraction
what are the exercise related benefits of sodium
- helps regulate fluid levels in the body
- HOWEVER too much sodium can increase blood pressure
what are the exercise related benefits of iron
- involved in the formation of haemoglobin
what is the role of fibre
- it slows down the time it takes to digest food
- this results in a more slow sustained release of energy
- prevents constipation and aids digestion
what is the role of water
- transports nutrients, hormones, and waste products around the body
- helps regulate body temperature through sweating
HOWEVER this can cause dehydration
what can dehydration result in
- increase in blood viscosity, reduces venous return and stroke volume, increased HR
- muscle fatigue
- increased temperature
what are the dietry supplements
1 glycogen loading
2 creatine
3 sodium bicarbonate
4 caffeine
what is glycogen loading
- a form of dietary manipulation to increase glycogen stores
what are the two methods of glycogen loading
METHOD 1
- six days before competition eating protein high for three days whilst training at high intensities to deplete existing glycogen stores
- this is then followed by 3 days of high carbohydrates
- the idea is to completely diminish carbohydrate stores to then build them up to two times the original amount
METHOD 2
- the day before competition exercise opens a carb-window for 20 minutes post-exercise in which the body is most able to restore lost glycogen
what are the advantages of glycogen loading
- increases glycogen store
- delays fatigue
- increased endurance
disadvantages of glycogen loading
- bloating
- problems with digestion
what is the purpose of taking creatine
- aims to increase the phosphocreatine stores in the muscles which is used in the ATP-PC energy system
advantages of taking creatine
- replenishes phosphocreatine stores
- extends the duration of the ATP-PC system
- improves muscle mass
disadvantages of taking creatine
- hinders aerobic performance
- side effects, muscle cramps, bloating, vomiting, and diarrhea
- not much research into effectivenesss
what is the purpose of taking sodium bicarbonate
- neutralises acidity in the blood aiming to delay fatigue
advantages of taking sodium bicarbonate
-reduces acidity in the muscles
- delays fatigue
disadvantages of taking sodium bicarbonate
- side effects: vomiting, pain, cramping, bloating
what is the purpose of taking caffeine
- a stimulant increasing mental alertness and reducing fatigue
advantages of caffeine
- increases mental alertness
- reduces effects of fatigue
- thought to mobilise fatty acids within the body allowing them to be used as an energy source
disadvantages of taking caffeine
- loss of fine control
- against the rules when consumed excessively
- side effects: insomnia, muscle cramps, vomiting, diarrhea
