Components of diet Flashcards
What are macronutrients
Nutrients required in large quantities in the diet to sustain natural bodily functions and to help us grow, develop and repair.
What are the 3 macronutrients
Carbohydrates, fat, protein
What are carbohydrates used for
Are essential for energy production cell division, active transport and the formation of molecules
How do carbs produce energy
carbs are stored in body in the form of glycogen in the liver and muscle cells. The glycogen is then broken down into glucose (useable energy form), which provides the fuel for aerobic and anaerobic energy production
Simple carbs
Contain one or two sugars
Fructose - found in fruits
galactose - found in milk
monosaccharides - carbs with one sugar
sucrose - table sugar
lactose - dairy
maltose - beer, vegetables (known as disaccharides)
Complex carbs
Have 3 or more sugars and are known as starchy foods.
Include: beans, lentils, potatoes, whole grain breads and cereals
They are known as polysaccharides
What are fats for
Helps body absorb certain vitamins, insulin and protection.
They are high in energy and can be used for aerobic respiration.
Only used in kreb cycle, so has to have oxygen present
2 types of fat
Saturated - bad, from animal sources e.g meat, dairy. Typically solid at room temp, leads to a rise in cholesterol
Unsaturated - good. e.g vegetables, nuts, avocados oils. Typically liquid at room temp
What are proteins used for
Proteins are broken down into amino acids and are essential for growth and repair of cells and tissues.
Amino acids are building blocks for muscle tissue, haemoglobin, enzymes and collagen
e.g meat, eggs, pulses, nuts
Strength and power athletes will need a high intake
A small part is used for energy - amino acids can be turned into glucose and broken down which can be used for energy
What is fibre used for
Aids with the health and function of the intestines. Helps with passage of foods through the intestines allowing for efficient absorption of foodstuffs, vitamins and minerals. (Prevents constipation)
Also assists breakdown of glucose so it can go down into glycolysis.
e.g cereals, bread, fruit, vegetables, lentils
Is also useful in regulating the levels of cholesterol in the blood and prevention of obesity
What are trans fats
Trans fats are artificial, hydronated fats. Add hydrogen oil to make them solid at room temp.
What are vitamins
Vitamin are essential organic nutrient that are required in small quantities. There are important in maintaining natural bodily function
4 vitamins
B - breakdown of food
B12 - needed to form red blood cells and DNA. Stabilizes energy levels, enhances energy levels helps endurance
B complex - help prevent infection and help support/ promote cell health and growth of red blood cells. converting food into cellular energy
C - blood vessels and skin health. Growth, development and repair of all body tissues. Synthesis of carnitine (molecule essential for transportation of fat, turn into) fats and energy
D - bone health. Help absorb and retain calcium and phosphorus which are both critical for building bone.
minerals
assist bodily functions
tend to be dissolves by body as ions and are called electrolytes which facilitate transmission of nerve impulses and enable effective muscle contraction
types of minerals
calcium: strong bones, teeth, efficient nerve and muscle function
sodium: regulate fluid lvls
too much=increased BP = stroke, heart attck
iron: formation of haemoglobin in rbc
lack = anaemia
water
transports nutrients, hormones and waste products around body
main component of many cells
regulated body temp to prevent from overheating –> evaporation of sweat cools you down but = water lost which can = dehydration
important to drink early and often
lucozade sport: increase glucose and hydrate
dehydration
increase blood viscosity = decrease blood flow to working muscles and skin
decrease sweating to prevent water loss = increase core temp
muscle fatigue and headaches
decrease exchange of waste p/ transport of nutrients
increase HR = decrease Q
decrease performance, reaction time, decision making
glycogen loading
6 days before: diet high in protein and h.i exercise for 3 days to born of existing carb stores
3 days of high carb, light exercise
deplete glycogen stores = increased up to 2x original amount
pros and cons of glycogen loading
+increase glycogen stores and in muscles
+delays fatigue
+increase endurance cap
-water retention = bloat
-increase weight
-heavy legs
-affects digestion
-irritability
-lack of energy = alter t.p
caffein
stimulant = increase mental alertness and reduce fatigue
increase mobilisation of fatty acids = spare muscle glycogen stores
= endurance as fats are used for long, LI exercise
pros and cons of caffein
+increase mental alertness
+decrease fatigue
+fats as energy
+increase decision making
+benefit endurance athletes
-loss of fine control
-against rules of most s in large Q
-SA: dehydration, insomnia, muscle cramps, vom, irreg HB, diarr
sodium bicarbonate
an antiacid to increase buffering cap of blood = neutralise -ve effects of lactic acid and H+ ions = delay fatigue = HI for longer e.g 400m, rowing
pros and cons of sodium bicarbonate
+reduces acidity in muscle cells
+delays fatigue
+increases buffering cap of blood
-possible SA: vom, pain, cramping, diarrhoea, bloating
creatine monohydrate
increase PC stores = ATP-PC system lasts longer and improves recovery time
explosive sports = H.I longer
