4.1 Diet and Nutrition and their effect on physical activity and performance Flashcards
Carbohydrates
Principle source of energy. Main fuel for anaerobic work
What are Carbs converted to?
Glucose which then enter the bloodstream
Where is glucose stored and what is it stored as?
It is stored in the muscle and liver cells as glycogen
What are Simple Carbs?
The quickest source of energy and are easily digested by the body.
Where are Simple Carbs found?
They are found in fruits as well as in processed foods and anything with refined sugar added
What are Complex Carbs?
A form of carbs that take longer for the body to digest and provide a slower release of energy
Where are Complex Carbs found?
Found in nearly all plant based foods and are also commonly found in bread, pasta, rice and vegetables
Glucose
A simple sugar and the major source of energy for the bodys cells
Glycogen
The stored form of glucose found in the muscles and the liver
High Density Lipoproteins (HDL)
They transport excess cholesterol in the blood back to the liver where it is broken down and are classed as ‘good cholesterol’ since they lower the risk of developing heart disease
Low Density Lipoproteins (LDL)
They transport cholesterol in the blood to the tissue and are classed as ‘bad cholesterol’ since they are linked to an increased risk of heart disease
Vitamin C
Source and Function
Found in green veg and fruit
It protects cells and keeps them healthy
It helps in the maintenance of bones, teeth, gums and connective tissue (ligaments)
Required for breakdown of carnitine
Vitamin D
Source and Function
Made naturally by body under skin when exposed to sunlight
Can come from oily fish and dairy produce.
It helps absorb calcium
Helps with phosphocreatine recovery in the mitochondria
Vitamin B1 (Thiamin)
Source and Function
Found in yeast, egg, liver, wholegrain bread, nuts, red meat and cereals
Works with other B-group vitamins to help break down and release energy from food
Keeps nervous system healthy
Vitamin B2 (Riboflavin)
Source and Function
Dairy products, liver, vegetables, eggs, cereals and fruit
Works with other B-group vitamins to help break down and release energy from food
Keeps skin, eyes, and nervous system healthy
Vitamin B6
Source and Function
Meat, fish, eggs, bread, vegetables, and cereals
Helps form haemoglobin
Helps body to use and store energy from protein and carbohydrates in food
Vitamin B12 (Folate)
Source and Function
Red meat, dairy products and fish
It makes red blood cells and keeps nervous system healthy
Cholesterol
A type of fat found in the blood
Saturated Fats
Found in sweet and savoury foods and too much of it leads to excess weight gain
Trans Fats
They are artificial hydrogenated fats that are found in meat and dairy products
Atherosclerosis
It is where arteries become clogged with fatty substances
What are fats used for?
It is used for low intensity, aerobic work such as jogging
Amino Acids
Used in all body cells to build proteins
Proteins
A combination of amino acids that are important for muscle growth and repair and to make enzymes, hormones and haemoglobin
What are the two types of vitamins?
Fat-soluble vitamins - A,D,E and K
Water-soluble vitamins - B1,2,6,12 and C
What do vitamins do?
They keep an individual healthy with a good immune system
Minerals
Nutrients that are required for healthy body functions
What is the mineral, calcium required for? (2)
It is needed for strong bones and teeth
Also necessary for efficient nerve and muscle contraction which is important during exercise
What is the mineral, sodium required for?
Regulates fluid levels in the body
What can too much sodium do?
It can lead to an increase in blood pressure which can lead to an increase of stroke or heart attack
What does the mineral, iron help with?
It is involved in the formation of haemoglobin in red blood cells which help the transport of oxygen and this improves stamina.
What can a lack of iron lead to?
Anaemia
Why is fibre important?
It is important during exercise as it can slow down the time it takes the body to break down food and this results in a slower and more sustained release of energy
Where can you find fibres?
Wholemeal bread, pasta, potatoes, nuts, seeds, fruits, vegetables and pulses
How much of body weight is made up of water?
60%
What does water transport?
It transports nutrients, hormones, and waste products around the body
Why is water important?
Regulates body temperature
What process does water get lost?
Cooling down process
What can a lack of water cuase?
Dehydration
What can dehydration lead to? (6)
. increase in blood viscosity which reduces blood flow to working muscles and the skin
. sweating is reduced to prevent water loss which can result in the core temperature increasing
. muscle fatigues and headaches s
. reduction in the exchange of waste products/ transportation of nutrients
. increased heart rate, results in a lower cardiac output
. decreased performance/reaction time/decision making
What is glycogen loading?
A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored (supercompensation)
How can you aid glycogen storage?
An increase in water intake aids glycogen storage
What is method 1?
Glycogen Loading
Six days before competition, performers eat a diet high in protein for three days and exercise at a relatively high intensity to burn off any existing carbohydrate stores. Three days of a diet high in carbohydrate then follows and light training.
What is method 2?
Glycogen Loading
A day before competition, three minutes of high intensity exercise opens a ‘carbo window’. Replenishing glycogen stores during the first 20 minutes immediately after exercise is when the body is most able to restore lost oxygen. The ‘carbo window’ closes after two hours
What is method 3?
Glycogen Loading
Non-depletion protocol training intensity reduced the week before competition. Then three days before competition a high carbohydrate diet is followed with light intensity exercise
What are the positive effects of glycogen loading?
+ increases glycogen storage
+ increases glycogen stores in the muscle
+ delays fatigue
+ increases endurance capacity
What are the negative effects that occur during the carbo loading phase?
water retention which results in bloating
heavy legs
problems with digestion
weight increase
What are the negative effects that occur during the depletion phase of glycogen loading?
irritability
need to alter training programmes through lack of energy
What is creatine monohydrate?
It is a supplement used to increase the amount of phosphocreatine stored in the muscles
What is phosphocreatine used for?
It is used to fuel the ATP-PC system which provides energy
What does increasing the phosphocreatine in muscles do?
It allows for energy systems to last longer and helps improve recovery times
What are the positive effects of creatine monohydrate?
+ aims to provide ATP
+ replenishes phosphocreatine stores
+ allows ATP-PC system to last longer
+ improves muscle mass
What are the negative effects of creatine monohydrate?
muscle cramps, diarrhoea, water retention, bloating and vomiting
hinders aerobic performance
mixed evidence to show benefits
What is sodium bicarbonate?
It is an antacid
What does sodium bicarbonate do?
It increases buffering capacity of blood, so it can neutralise negative effects of lactic acid and hydrogen ions that are produced in the muscles during high-intensity activity
Balanced Diet
Food intake containing sufficient amounts (enough but not excess) of all the nutrients required
