D1 Exercise related function of food groups Flashcards
which food types are included in a healthy diet
- carbohydrates
- vitamins
- fats
- minerals
- protein
- water
proportions of the 3 main food groups
carbs - 55-60%
protein - 15-20%
fats - 10-15%
what does energy balance equal
energy balance = energy intake - energy use
how many calories are in one gram of protein
4
how many calories are in one gram of fats
9
how many calories are in one gram of alcohol
7
how many calories are in one gram of carbohydrates
4
characteristics of carbohydrates
- preferred energy source
- stored as glycogen in muscle and liver
- provides 2 hours supply of energy
- 55-60% total intake
where are complex carbohydrates found
natural food such as fruit, bread, rice, legumes, whole grain
where are simple carbohydrates found
natural form is fruit and milk
refined form is in sweets
which carbohydrate produces energy faster
simple but complex lasts longer
what is it called when you take on extra carbohydrates before an event
glycogen loading or carbo loading
characteristics of fats
- low intensity energy source
- used for absorption of fat-soluble vitamins
- limits joint flexibility
- trans fats can lead to heart disease
- spares glycogen stores for higher intenisty activity
- important for health
- saturated fats are LDL cholesterol
what is cholesterol
fatty deposits in blood
what food does saturated fat come from
deep fried food, chicken skin, red meat
sports that require lots of fat
rowing, swimming, gymnastics
difference between fats and carbohydrates
fats provide more energy but only at a low intensity
characteristics of protein
- growth and repair
- protein can also form Hb
- broken into amino acids
- 15-20% intake
- 3rd energy source
where is protein found in food
- chicken
- salmon
- eggs
what do saturated fats lead to
a buildup of cholesterol in the arteries
characteristics of different types of cholesterol
HDL: takes cholesterol to the liver to be disposed of
LDL: leads to buildup of fatty deposits resulting in obesity, high BP and heart disease
foods containing unsaturated fats
- fish oil
- vegetable oil
- nuts
foods containing trans fats
- cookies
- muffins
- millionaire shortbread
function and source of vit C
immune system, citrus fruit
function and source of vit D
oily fish, increase absorption of calcium, health of bones and muscles
function and source of vit B12
meat, fish, cheese, increase production of RBC, aids absorption of iron
function and source of vit B-Complex
peas, bananas, oranges, boosts energy levels, brain function
function and source of sodium
rice, pasta, grains, muscle contractions
function and source of iron
liver, red meat, kidney beans, RBC production
function and source of calcium
milk, cheese, dairy, bone and muscle health
vital information of fibre
- healthy digestion
- regularity of stool
- a form of carbohydrates
- healthy large intestine
- aids in the absorption of water
when can dehydration occur
before, during and after exercise
how to know if you are hydrated
urine colour
effect of increased blood viscosity on performance
Muscle tension increases due to an increase in heart and breathing rate in order to compensate for increased blood viscosity
effect of reduce sweating on performance
Ability to thermoregulate is reduced and therefore core body heat may increase further
effect of CV drift on performance
Lower maximum limit - less increase in heart rate possible
Muscle tension increases due to an increase in heart and breathing rate in order to compensate for increased blood viscosity
effect of loss of electrolytes/cramps on performance
Loss of electrolytes through sweating leads to an imbalance in body, which leads to cramps
effect of lower blood pressure on performance
Blood can’t get to where it is needed unless the heart works harder
effect of heachaches/dizziness on performance
Concentration starts to fail if an imbalance of fluids as nerve transmissions decrease due to decreased neurotransmitters. Leads to decrease in performance
effect of dehydration
- increase blood viscosity
- reduced sweating
- increased HR / CV drift
- loss of electrolytes
- lower blood pressure
- headaches/dizziness
what are some dietary supplements
- creatine (monohydrate)
- sodium bicarbonate
- caffeine
- glycogen loading
advantages of creatine
- aims to provide ATP
- replenish phosphocreatine stores
- improves muscle mass
- allows ATP-PC system to last longer
disadvantages of creatine
- could cause muscle cramp, diarrhea, vomiting, water retention and bloating
- hinders aerobic performance
how and when should creatine be used
- athletes in explosive events like sprinting, jumps and throws
- dissolve in water and drink it before exercise
advantages of sodium bicarbonate
- reduces acidity in muscle cells
- delays fatigue
- increases the buffering capacity of the blood
disadvantages of sodium bicarbonate
- can cause side effects like vomiting, pain, cramping, diarrhoea and bloating
how and when should sodium bicarbonate be taken
- 400m events in running, rowing and swimming
- dissolve in water or take a pill before exercise
advantages of caffeine
- Stimulants/ increased mental alertness
- Reduces effect of fatigue
- Allows fats to be used as an energy store so delays use of glycogen
- Improves reaction time
- Benefit aerobic performance
disadvantages of caffeine
- loss of fine control
- against rules in most sports in large quantities
- could cause side effects like dehydration, insomnia, muscle cramps and irregular heart beat
how and when should caffeine be taken
- endurance performers
- in caffeinated drinks before exercise
advantages of glycogen loading
- increased glycogen storage in muscles
- delays fatigue
- increases endurance capacity
disadvantages of glycogen loading during loading
- water retention causing bloating
- heavy legs
- poor digestion
- weight increase
disadvantages of glycogen loading after loading
- irritability
- alter training program due to lack of energy
how and when to glycogen load
6 days before big events, 3 days of high protein and intense exercise to burn off existing carb stores. after that 3 days of high carb diet and light exercise
for endurance athletes
