6.6. Diet and Nutrition Flashcards
Healthy, balanced diet:
a way of eating all the right nutrients the the body needs to be healthy
Nutrients:
a substance that provides nourishment essential for life and growth
How many calories should a female intake on average?
1940
How many calories should a male intake on average?
2550
What are the 7 food groups?
- carbohydrates
- proteins
- fats
- minerals
- vitamins
- fibre
- water
Percentage of carbohydrates that should be eaten
55%
Percentage of protein that should be eaten
15%
Percentage of fat that should be eaten
no more than 30%
Sports supplements
products used to enhance athletic performance
may include vitamins, minerals, amino acids or a combo of these
Carbohydrates function
- provides muscles with main source of fuel for ATP re synthesis
- starches stored as glycogen in muscles and liver
- sugars stored as glucose in blood
Importance of carbohydrates to sports performance
- glycogen used as fuel -> only fuel that can be broken down aerobically and anaerobically
- athletes will eat a diet high in carbohydrate
- endurance athletes will carbohydrate load before an event
Protein functions
- made of amino acids
- 20 essential amino acids for human life
- amino acids build and repair muscles
Importance of proteins to sports performance
- strength athletes require more protein than endurance athletes
- a diet with too much protein and not enough carbohydrates means protein will be used to fuel ATP re synthesis rather than to build muscle
Fats function
- provide muscles with a source of fuel for ATP production in aerobic exercise
- helps the body absorb vitamins
- forms a protective cushion for internal organs
Importance of fats on sports performance
- fats are broken down to FFAs
- FFAs are broken down further to provide energy for low intensity aerobic exercise
- athletes should consume moderate amounts of unsaturated fats and a reduced intake of saturated fats
Functions of vitamins and minerals
- boosts the immune system
- supports normal growth and development
- helps cells and organs to function healthily
What are fat soluble vitamins?
- A,D,E,K
- dissolve in fat and can be stored in the body
What are water soluble vitamins?
- C,B
- need to dissolve in water
- before absorption and cannot be stored
Examples of vitamins:
- A: aids growth and development
- B: helps make RBCs and convert glycogen to energy
- C: forms collagen for healthy bones and immune system
- D: strengthens bones
- E: skin, eyes, immune system
- K: promotes blood clotting
Examples of minerals:
- calcium: builds strong bones
- iron: helps haemoglobin carry O2
- magnesium: promotes muscle and nerve function
Fibre function:
- made up of the indigestible compounds of plants
- keeps the digestive system healthy
Importance of fibre on sports performance
can prevent CHD, weight gain, diabetes
Water function
- body consists of 60-70% water
- helps regulate body temp, heart rate and transport of essential nutrients
Importance of water on sports performance
- effective hydration is crucial to sports performance
- a state of hydration:
- increases perceived effort
- decreases performance
- impairs concentration and judgement
Energy intake:
the total energy/ calories consumed in food and drink
Energy expenditure:
the total energy/ calories used
daily EE = BMR + physical activity + thermic effect
Energy balance:
the relationship between energy intake + energy expenditure
Basal metabolic rate:
the lowest rate of EE needed to sustain the body’s essential physiological processes at rest, after 8 hrs sleep and 12 hrs fasting
Resting metabolic rate:
the same as BMR but without 8 hrs sleep and 12 hrs fasting
Thermic effect:
the energy/ calories used in the process of eating, digesting and absorbing food
Metabolic equivalent (MET):
a physiological measure expressing the energy expenditure during physical activities
EI > EE
= weight gain, positive energy balance
e.g. rugby player trying to gain mass
EI < EE
= weight loss, negative energy balance
e.g. boxer trying to make a certain weight category
EI = EE
weight maintained, neutral energy balance
e.g. football player at their ideal weight for optimal performance
Metabolic rate:
the rate of the body’s energy expenditure
Metabolic equivalent tasks (METs)
- the ratio of a performer’s working metabolic rate relative to their resting metabolic rate
- 1 met is equivalent to your resting vo2 and therefore represents your BMR. This equates to 0.0175 kcal/kg/min
