4.1 - Diet & Nutrition Flashcards
1
Q
What are the 7 classes of food that should be present in all sports performers’ diets?
A
Carbohydrates Fats Proteins Vitamins Minerals Fibre Water
2
Q
What are the 2 types of carbohydrates?
A
Simple
Complex
3
Q
What are simple carbohydrates found in?
A
Fruits & processed foods and anything with refined sugar added.
4
Q
What are simple carbohydrates?
A
Found in fruits and easily digested by the body. They are also often found in processed foods and anything with refined sugar added.
5
Q
What are complex carbohydrates found in?
A
Nearly all plant-based foods - bread, pasta, rice and vegetables.
6
Q
What are complex carbohydrates?
A
These are found in nearly all plant-based foods, and usually take longer for the body to digest. They are most commonly found in bread, pasta, rice and vegetables.
7
Q
What is a balanced diet?
A
A diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients.
8
Q
What is glucose?
A
A simple sugar and the major source of energy for the body’s cells.
9
Q
What is glycogen?
A
The stored form of glucose found in the muscles and the liver.
10
Q
What is the glycaemic index?
A
This ranks carbohydrates according to their effect on our blood glucose levels.
11
Q
What is cholesterol?
A
A type of fat found in the blood.
12
Q
What does LDL stand for?
A
Low-density lipoproteins.
13
Q
What does HDL stand for?
A
High-density lipoproteins.
14
Q
What do low-density lipoproteins do?
A
Transport cholesterol in the blood to the tissues and are classed as ‘bad’ cholesterol since they are linked to an increased risk of heart disease.
15
Q
What do high-density lipoproteins do?
A
Transport excess cholesterol in the blood back to the liver where it is broken down. They are classed as ‘good’ cholesterol since they lower the risk of developing heart disease.
16
Q
Which are ‘good’ and which are ‘bad’ lipoproteins?
A
LDL - bad
HDL - good
17
Q
What is the principle source of energy used by the body?
A
Carbohydrates.
18
Q
What are the functions of carbohydrates?
A
Principle source of energy.
Main fuel for high intensity or anaerobic work.
19
Q
What is carbohydrate in food digested and converted into in the body?
A
Converted into glucose.
20
Q
What happens when carbohydrates are converted into glucose?
A
The glucose enters the bloodstream.
21
Q
Where is glucose stored in the body and what is it stored as?
A
Glucose is stored in the muscles and liver as glycogen but these stores are limited so regular refuelling is necessary.
22
Q
What is important for a performer to consider in terms of carbohydrates?
A
The glycaemic index and release rate of different carbohydrates and the consequence this has on when they should be consumed in relation to training.
23
Q
What do foods with a lower glycaemic index do?
A
Cause a slower, sustained release of glucose to the blood meaning that blood glucose levels are maintained for longer.
24
Q
Why are foods with a lower glycaemic index good?
A
They cause a slower, sustained release of glucose to the blood meaning that blood glucose levels are maintained for longer.
25
Which type of glycaemic index causes a slower, sustained release of glucose to the blood meaning that blood glucose levels are maintained for longer.
Lower.
26
What do foods with a high glycaemic index do?
Cause a rapid, short rise in blood glucose but this will be short lived.
27
Which type of glycaemic index causes a rapid, short rise in blood glucose but this will be short lived.
High.
28
How long before exercise should foods with a lower glycaemic index be eaten?
3-4 hours before exercise.
29
What are some examples of foods with a low glycaemic index?
Beans on toast, pasta or rice with a vegetable based sauce, breakfast cereal with milk, crumpets with jam or honey.
30
How long before exercise should foods with a high glycaemic index be eaten?
1-2 hours before exercise.
31
What are some examples of foods with a high glycaemic index?
Fruit smoothies, cereal bars, fruit-flavoured yogurt and fruit.
32
What is more important to consume one hour before exercise?
Liquid consumption appears more important through sports drinks and cordials.
33
Where can saturated fat be found?
In both sweet and savoury foods but most comes from animal sources.
34
What does too much saturated fat lead to?
Excessive weight gain which will affect levels of stamina, limit flexibility and lead to health problems such as coronary heart disease, diabetes and high blood pressure and cholesterol levels.
35
What will excessive weight gain affect/lead to?
It will affect levels of stamina, limit flexibility and lead to health problems such as coronary heart disease, diabetes and high blood pressure and cholesterol levels.
36
Where is cholesterol predominantly made?
In the liver.
37
How is cholesterol carried?
In the blood as low-density lipoproteins (LDL) and high-density lipoproteins (HDL).
38
What are the 2 forms of cholesterol?
Low-density lipoproteins (LDL) and high-density lipoproteins (HDL).
39
What can too much LDL lead to?
Fatty deposits developing in the arteries which can have a negative effect on blood flow.
40
What does HDL do?
Takes cholesterol away from parts of the body where it has accumulated to the liver where it is disposed of.
41
What are trans-fats?
A type of unsaturated fat.
42
Where can trans-fats be found?
In meat and dairy products but most are made from an industrial process that adds hydrogen to liquid vegetable oils (hydrogenation), which causes the oil to become solid at room temperature.
43
What is the process by which trans-fats can be made?
Made from an industrial process that adds hydrogen to liquid vegetable oils (hydrogenation), which causes the oil to become solid at room temperature.
44
What does using artificial trans-fats allow?
Allows food to have a longer shelf life.
45
What can trans-fats lead to?
High levels of blood cholesterol.
46
What is the max amount of trans-fats we should be consuming a day?
No more than 5g.
47
Why do we need to watch out more for saturated fats as apposed to trans-fats in the supermarket?
Trans-fats are found in hydrogenated vegetable oil and most supermarkets in the UK have removed hydrogenated vegetable oil from their own-brand products so it is the saturated fats that we need to look out for.
48
What are the functions of fat in the body?
Major source of energy.
They are used for low intensity, aerobic work such as jogging.
They are also a carrier for the fat-soluble vitamins A, D, E and K.
49
Why shouldn't we cut out all fat from our diet?
Not all fats are bad. They are a major source of energy for the body, used for low intensity, aerobic work such as jogging and are also a carrier for the fat-soluble vitamins A, D, E and K.
50
What are fats a carrier for?
Fat-soluble vitamins A, D, E and K.
51
What type of exercise are fats useful for?
They are used for low intensity, aerobic work such as jogging.
52
Why can't fats be used for high intensity exercise where oxygen is in limited supply?
Fats require oxygen to be broken down.
53
What are the different types of fat?
Saturated.
| Unsaturated (including trans-fats).
54
What are proteins a combination of?
Many chemicals called amino acids.
55
What are proteins important for?
Muscle growth and repair.
| To make enzymes, hormones and haemoglobin.
56
Are proteins a source of energy?
Yes - a minor source of energy.
57
What type of athletes are proteins used by more and why?
Power athletes who have a greater need to repair and develop muscle tissue.
58
When do proteins tend to provide more energy?
When glycogen and fat stores are low.
59
What are some good sources of protein?
Meat, fish, eggs and dairy products.
60
What are amino acids?
Chemicals used in all the body cells to build proteins.
61
What are vitamins?
Essential nutrients that your body needs in small amounts in order to work properly.
62
Are vitamins needed in small or large amounts?
Small.
63
What are the 2 types of vitamins?
Fat-soluble vitamins.
| Water-soluble vitamins.
64
What are the fat-soluble vitamins?
A, D, E and K.
65
Where are fat-soluble vitamins predominantly found?
In fatty foods and animal products such as milk, dairy foods, vegetable oils, eggs, liver and oily fish.
66
What does the body do with the fat-soluble vitamins?
It stores them in the liver and fatty tissue for use at a late date.
67
What are the water-soluble vitamins?
The B vitamins and vitamin C.
68
Where are water-soluble vitamins predominantly found?
In a wide range of foods such as fruit, vegetables and dairy products.
69
Are water-soluble vitamins stored in the body?
No.
70
Because water-soluble vitamins aren't stored in the body, what does this mean?
They need to be taken in daily.
71
What does excessive consumption of water-soluble vitamins do for the body?
Doesn't have any beneficial effects as any additional amounts will be excreted through urine.
72
What is vitamin C also called?
Ascorbic acid.
73
What are the sources of vitamin C?
Green vegetables and fruit.
74
What are the sources of vitamin D?
Most is made by our body under the skin when it is exposed to sunlight. To a lesser extent it can come from oily fish and dairy produce.
75
What is vitamin B1 also called?
Thiamin.
76
What are the sources of vitamin B1?
Yeast, egg, liver, wholegrain bread, nuts, red meat and cereals.
77
What is vitamin B2 also called?
Riboflavin.
78
What are the sources of vitamin B2?
Dairy products, liver, vegetables, eggs, cereals, fruit.
79
What are the sources of vitamin B6?
Meat, fish, eggs, bread, vegetables, cereals.
80
What is vitamin B12 also called?
Folate.
81
What are the sources of vitamin B12?
Red meat, dairy products and fish.
82
What are the exercise related functions of Vitamin C?
Protects cells and keeps them healthy.
Helps in the maintenance of bones, teeth, gums and connective tissue such as ligaments.
83
What are the exercise related functions of Vitamin D?
Has a role in the absorption of calcium, which keeps bones and teeth healthy.
84
What are the exercise related functions of Vitamin B1?
Works with other B group vitamins to help break down and release energy from food.
Keeps nervous system healthy.
85
What are the exercise related functions of Vitamin B2?
Works with other B group vitamins to help break down and release energy from food.
Keeps the skin, eyes and nervous system healthy.
86
What are the exercise related functions of Vitamin B6?
Helps form haemoglobin.
Helps the body to use and store energy from protein and carbohydrate in food.
87
What are the exercise related functions of Vitamin B12?
Makes red blood cells and keeps the nervous system healthy.
Releases energy from food.
88
What vitamin has the function(s) of:
- Protects cells and keeps them healthy.
- Helps in the maintenance of bones, teeth, gums and connective tissue such as ligaments.
Vitamin C.
89
What vitamin has the function(s) of:
- Has a role in the absorption of calcium, which keeps bones and teeth healthy.
Vitamin D.
90
What vitamin has the function(s) of:
- Works with other B group vitamins to help break down and release energy from food.
- Keeps nervous system healthy.
Vitamin B1.
91
What vitamin has the function(s) of:
- Works with other B group vitamins to help break down and release energy from food.
- Keeps the skin, eyes and nervous system healthy.
Vitamin B2.
92
What vitamin has the function(s) of:
- Helps form haemoglobin.
- Helps the body to use and store energy from protein and carbohydrate in food.
Vitamin B6.
93
What vitamin has the function(s) of:
- Makes red blood cells and keeps the nervous system healthy.
- Releases energy from food.
Vitamin B12.
94
What vitamin is also known as the ascorbic acid vitamin?
Vitamin C.
95
What vitamin is also known as the thiamin vitamin?
Vitamin B1.
96
What vitamin is also known as the folate vitamin?
Vitamin B12.
97
What do vitamins do?
Keep an individual healthy with a good immune system and this allows a performer to train maximally and recover quickly.
98
What do vitamins allow a performer to do?
Train maximally and recover quickly.
99
What are electrolytes?
Salts and minerals found in the blood that can conduct electrical impulses in the body.
100
What do minerals do?
Assist in bodily functions.
101
How are minerals often found in the body?
Tend to be dissolved by the body as ions called electrolytes.
102
What are the functions of electrolytes?
To facilitate the transmission of the nerve impulses and enable effective muscle contraction, both of which are important during exercise.
103
What are good sources of minerals?
Meta, fish, eggs, dairy products, cereals, vegetables, fruit and nuts.
104
What are the exercise related functions of calcium?
Needed for strong bones and teeth and is also necessary for efficient nerve and muscle function.
105
What are the exercise related functions of sodium?
Helps regulate fluid levels in the body.
106
What can too much sodium in the body cause?
Linked to an increase in BP which can increase the risk of a stroke or heart attack.
107
What are the exercise related functions of iron?
Helps in the formation of haemoglobin in RBC which helps transport oxygen and therefore improves stamina levels.
108
What can a lack of iron lead to?
Anaemia.
109
What 3 minerals do we need to know?
Calcium
Sodium
Iron
110
What 6 vitamins do we need to know?
```
C - ascorbic acid
D
B1 - thiamin
B2 - riboflavin
B6
B12 - folate
```
111
What mineral has the function(s):
Needed for strong bones and teeth and is also necessary for efficient nerve and muscle function.
Calcium.
112
What mineral has the function(s):
Helps regulate fluid levels in the body.
Sodium.
113
What mineral has the function(s):
Helps in the formation of haemoglobin in RBC which helps transport oxygen.
Iron.
114
What are good sources of fibre?
Wholemeal bread and pasta, potatoes, nuts, seeds, fruit, vegetables and pulses.
115
Why is fibre important during exercise?
It can slow down the time it takes the body to break down food which results in a slower, more sustained release of energy.
116
What does dietary fibre cause?
Causes bulk in the small intestine, helping to prevent constipation and aiding digestion.
117
How much of a person's body weight is water?
Up to 60%.
118
What does water do in the body?
Transports nutrients, hormones and waste products around the body. It is the main component of many cells and plays an important part in regulating body temperature.
119
What role does water play during exercise?
During exercise, energy is required and some of that energy is released as heat. Water will keep you from overheating. The evaporation of sweat helps to cool you down, but this means water is lost during this cooling-down process.
120
What can happen once the body starts to lose water during exercise?
Dehydration.
121
What are the effects of dehydration?
- Blood viscosity increases, reducing blood flow to working muscles and the skin.
- Reduced sweating to prevent water loss, which results in an increase in core temperature.
- Muscle fatigue and headaches.
- Reduction in the exchange of waste products/transportation of nutrients.
- Increased heart rate resulting in a lower cardiac output.
- Decreased performance/decreased reaction time/decreased decision making.
122
How do you avoid dehydration when exercising?
Drink early and often to maintain optimal performance - take on fluids regularly.
123
What is dehydration?
Occurs when the body is losing more fluid than it is taking in?
124
What do different drinks do for a performer?
Sports drinks such as Lucozade and Gatorade can boost glucose levels before a competition.
Water will rehydrate during competition.
125
For every Kg of body weight lost during exercise how much fluid does a performer need to drink?
1.5 litres of fluid.
126
What are supplements?
Products used to enhance sporting performance.
127
Are supplements legal?
Can be legal or illegal.
128
What is glycogen loading?
A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored. It is used by endurance performers.
129
Who uses glycogen loading?
Endurance performers.
130
What is the body's preferred fuel for any endurance sport?
Muscle glycogen.
131
What happens if muscle glycogen breakdown exceeds its replacement?
Glycogen stores become depleted.
132
What happens when a performer's glycogen stores become depleted?
Fatigue occurs and there is an inability to maintain the duration and intensity of training.
133
What needs to happen in order to replenish and maintain glycogen stores?
An endurance athlete needs a diet rich in carbohydrates.
134
How much carbohydrate should be consumed per Kg of body weight?
At least 6 to 10g.
135
What is glycogen loading often known as?
Carbo-loading.
136
Why do endurance athletes use glycogen loading?
To maximise aerobic energy production.
137
How is glycogen loading done?
Six days before competition performer eats a diet high in protein for three days and exercises at a relatively high intensity to burn off any existing carbohydrate stores. this is followed by three days of a diet high in carbohydrates and some light training.
138
What is the theory behind glycogen loading?
By totally depleting glycogen stores, they can then be increased by up to two times the original amount and can prevent a performer from 'hitting the wall'.
139
What are the positive effects of glycogen loading?
- Increased glycogen storage.
- Increased glycogen stores in the muscle.
- Delays fatigue.
- Increases endurance capacity.
140
What are the negative effects of glycogen loading?
During the carbo-loading phase:
- Water retention, which results in bloating.
- Heavy legs.
- Affects digestion.
- Weight increase.
During the depletion phase:
- Irritability.
- Can alter the training programme through a lack of energy.
141
What can replenishing glycogen stored during the first 20-minute window after exercise do for performance?
Enhance performance the next day.
142
What should you do in terms of replenishing glycogen stores to enhance performance the next day?
Replenish glycogen stores in the first 20-minute window after exercise.
143
Why is it important to replenish glycogen stores in the first 20-minute window after exercise?
The body is most able to restore lost glycogen.
144
What do many performers do to replenish their glycogen stores in the first 20-minute window after exercise?
Drink chocolate milk 20-minutes post-exercise to optimise recovery. Meaning that they consume a 3:1 to 4:1 ratio of carbs:protein. Also, a liquid can be absorbed much faster than a solid and the performer can also rehydrate at the same time.
145
What does consuming carbs and protein in the ratio of 3:1 or 4:1 immediately after exercise mean for the body?
Helps the body re-synthesise muscle glycogen more efficiently than carbohydrates alone. Also, a liquid can be absorbed much faster than a solid and the performer can also rehydrate at the same time.
146
What is creatine monohydrate?
A compound the body can make naturally which supplies energy for muscular contraction; can also be used as a supplement to increase athletic performance.
147
What is phosphocreatine?
Used to fuel the ATP-PC system which provides energy.
148
What does increasing the amount of creatine in the muscles allow?
The ATP-PC system to last longer. Can also help improve recovery times.
149
Which athletes are likely to experience the most benefits of using creatine monohydrate?
Athletes in explosive events, such as the sprints, jumps and throws as they can perform at higher intensity for longer.
150
What are possible side-effects of creatine monohydrates?
Dehydration
bloating
muscle cramps
slight liver damage
151
What does a daily intake of 5g or over of creatine end up in?
Urine rather than the muscles.
152
What are the positive effects of creatine supplementation?
Aims to provide ATP (energy).
Replenishes phosphocreatine stores.
Allows the ATP-PC system to last longer.
Improves muscle mass.
153
What are the negative effects of creatine supplementation?
Possible side-effects: muscle cramps, diarrhoea, water retention, bloating, vomiting.
Hinders aerobic performance.
Mixed evidence to show benefits.
154
What is the ATP-PC system?
An energy system that provides quick bursts of energy and is used for high intensity exercise but it can only last for up to 10 seconds.
155
What is ATP?
Adenosine tri-phosphate.
Energy quite simply!!!
156
What is sodium bicarbonate?
NaHCO3.
A white soluble compound used as an antacid.
157
What can sodium bicarbonate do?
Increase the buffering capacity of the blood so it can neutralise the negative effects of lactic acid and hydrogen ions that are produced in the muscles during high-intensity activity.
158
What is buffering?
The ability of the blood to compensate for the build-up of lactic acid or hydrogen ions to maintain the pH level.
159
What do hydrogen ions do?
Responsible for the acidity of the blood.
160
What is lactic acid?
A by-product of anaerobic respiration; as it accumulates, it causes fatigue.
161
What is the concept behind drinking a solution of sodium bicarbonate or 'soda loading'?
It reduces the acidity within the muscle cells in order to delay fatigue, and allows the performer to continue exercise at a very high intensity for longer.
162
What is the drinking of a sodium bicarbonate to increase performance also known as?
Soda-loading.
163
Who would benefit from 'soda-loading'?
Athletes who use the lactic acid system in their events such as the 400m in athletics, rowing and 100-400m swim races, will produce a lot of acidity and can benefit from 'soda-loading'.
164
Why do the negative effects of 'soda-loading' outweigh the positives/why do athletes choose not to 'soda-load'?
Too often athletes choose not to 'soda load' because of the gastric disruption.
165
What are the positive effects of taking sodium bicarbonate?
Reduces acidity in the muscle cells.
Delays fatigue.
Increases the buffering capacity of the blood.
166
What are the negative effects of taking sodium bicarbonate?
Possible side-effects include vomiting, pain, cramping, diarrhoea, bloating.
167
What is caffeine?
A naturally occurring stimulant.
168
What does a diuretic do?
Increases the production of urine.
169
What does caffeine do?
It is a stimulant so can increase mental alertness and reduce fatigue.
It is thought to improve the mobilisation of fatty acids in the body, sparing the glycogen stores.
170
Who is caffeine used by?
Endurance performers who predominantly use the aerobic system since fats are the preferred fuel for low-intensity, long-durance exercise.
171
How much caffeine per Kg of body weight or more showed the biggest improvement in sport performance?
Quantities of 3mg (micrograms).
172
How much cola drink equates to 100mg of caffeine?
3 cans.
173
What can caffeine be found in?
Coffee, tea, cola, chocolate, energy bars with caffeine and caffeinated gels.
174
What are the positive effects of caffeine?
- Stimulant/increased mental alertness.
- Reduces effects of fatigue.
- Allows fats to be used as an energy source/delays use of glycogen stores.
- Improves decision making/improves reaction time.
- May benefit aerobic performance/endurance athletes.
175
What are the negative effects of caffeine?
- Loss of fine control.
- Against rules of most sports in large quantities.
- Possible side-effects : dehydration as it is a diuretic, insomnia and anxiety, muscle cramps, stomach cramps, vomiting, irregular heartbeat, diarrhoea.
176
What are the 4 supplements we need to know?
Glycogen loading.
Creatine.
Bicarbonate of soda.
Caffeine consumption.
