4.5 The Components Of A Balenced Diet Flashcards
What are macronutrients?
Nutrients that you need to consume in relatively large amounts in order to eat a balanced diet. These are:
.Carbohydrates
.Proteins
.Fats
What are carbohydrates and how are they used?
Carbohydrates are the main source of energy for the body. They are stored in the body as glycogen and, when we exercise, glycogen is broken down into glucose, which provides the working muscles with energy. When supplies of glucose become depleted, less energy is produced and the performer becomes fatigued. It is critical that someone taking part in physical activity and sport eats enough carbohydrates.
How much of a performer and non performers diet should be carbohydrates?
Non performer: 50-60% of diet
Performer: 60-70% of diet because they need more energy than a non-performer.
What are the 2 types of carbohydrates?
- Simple sugars: these break down quickly and provide a burst of energy
- Complex starched: these break down slowly and release energy slowly, making them an ideal source of energy for performers.
What is carbohydrate loading and why is it used?
Body can use both carbohydrates and fats to produce aerobic energy, but body needs more oxygen to convert fats into energy that to convert carbohydrates into energy.
Endurance athletes therefore use carbohydrate loading to boost performance.
They reduce amount of training they do and increase the amount of carbohydrates they eat in the days leading up to a competition. This maximises the amount of carbohydrates stored in the body as glycogen and means they can sustain an increased level of physical activity for longer.
What do proteins do for the body?
Proteins provide the body with amino acids. These are the building blocks of all human cells, controlling many vital processes, and are essential for muscle growth and repair as well as a healthy immune system.
How much protein should endurance and power athletes eat?
Endurance athlete: 1.2g of protein per kilogram of body weight.
Strength/power athlete: 1.2-1.7g of protein per kilogram of body weight
What is timing of protein intake and why is it important?
Timing of protein intake is especially important for power athletes.
Muscles adapt to exercise by increasing in size and becoming stronger because of a process called hypertrophy. Smalls tears appear in the muscles during training and, when these heal, the muscles grow back thicker.
Power athletes who are training to increase their strength and speed, will create a lot of these small tears. It is, therefore, important that they consume enough protein as soon as possible after training to increase protein synthesis and help their bodies repair quickly and build muscle.
What are fats used for in the body?
Fats are an essential part of a healthy diet. Consuming fats doesn’t make you fat; it’s consuming more calories than you burn off that will make you gain weight.
Fats are an important source of energy.
They are also important for transporting fat-soluble vitamins around the body and contain certain fatty acids which are vital for good health.
What are the 2 types of fat?
- Saturated fats - These are typically solid at room temperature. Too much saturated fat in your diet increases your risk of developing heart disease, so you should limit your consumption of foods containing saturated fats.
- Unsaturated fats - These are normally liquid at room temperature. They are much healthier than saturated fats and play a role in reducing your risk of developing heart disease.
Where can you find saturated fats?
.Fatty meat
.Butter
.Cheese
.Cakes
.Crisps
.Biscuits
Where can you find unsaturated fats?
.Oily fish
.Nuts
.Olive oil
.Sunflower oil
.Avocados
What happens when fats are used in aerobic energy production?
You need more oxygen to convert fatty acids into energy, which means you have to run at a slower pace to allow your cardiovascular system time to deliver enough oxygen to the working muscles.
What are micronutrients?
Nutrients that you need to consume in relatively small amounts in order to eat a balanced diet. These include vitamins and minerals.
What do vitamins do for the body?
Vitamins plah an important role in ensuring vital chemical reactions take part in the body. E.g. B3 and B6 help gaseous exchange
Vitamins are also responsible for making sure that essential bodily functions take place, including blood production and hormone regulation.
