Diet Flashcards
Carbohydrates
main source of energy for all types of exercise
used in glycolysis
quick energy release
only source of energy at high intensities
Fats
broken down at low intensity
slow energy release
provides double energy that carbs provide
Protein
growth and repaid of cells and tissues
small energy source when others depleted
Vitamin C
collagen for joints/ connective tissue
normal structure and function of blood vessels
Vitamin D
controls calcium absorption which is needed for bone formation
helps with PC recovery in mitochondria
Vitamin B12
aids production of red blood cells
normal function and structure of nerves
B complex vitamins
used in the production of energy by assisting breakdown of food
Calcium
important for muscle contraction
main mineral in bones and teeth- maintain bone density
Iron
aids production of hb
needed for normal energy metabolism
Sodium
helps to improve rate of rehydration
regulated water content and electrolyte balance
Fibre
assists with breakdown of glucose
slows energy breakdown for sustained energy release
Water
helps with lubrication, maintaining body temp
Dehydration
Increased blood viscosity increased HR muscle fatigue disrupts removal of waste products- CO2 and LA reduction in blood flow
glycogen loading
diet manipulation to maximise the amount of glycogen available for the body
maximising glycogen provides athletes with energy necessary to sustain increased levels of activity for longer
maximise aerobic energy production
diet- high protein, low carb (6 days for 3 days) to deplete glycogen stores
high intensity training here
3 days high carb and light intensity training
depleting stores can allow glycogen stores to increase by 2x known as supercompensation
eg marathon runner as it increases glycogen stores (aerobic)
glyco loading eval
increases muscle glycogen storage
allow performer to delay fatigue and perform at higher intensities for longer
takes longer to reach exhaustion
in carb phase- heavy legs, weight increase, problems with digestion
in dep phase- irritability, need to alter training programme
caffeine
stimulant that blocks receptors that make you feel drowsy
increases activity of CNS, increases alertness, decreased reaction time
increases aerobic capacity as it increases fat metabolism so fatty acids can be used in Krebs cycle
eg endurance athlete as it reduces fatigue
or athlete that uses fine skills
caffeine eval
reduces effects of mental and physical fatigue
delays use of glycogen stores so less likely to produce lactic acid (uses fatty acids)
improves decision making/reaction time
loss of fine control
side effects include insomnia, muscle cramps, vomiting
sodium bicarbonate
antacid- neutralises acid
increases buffering capacity of the blood so can neutralise the neg effects of lactic acid and h ions produced during high intensity exercise
eg a 400m sprinter where LA system is used
SB eval
reduces acidity in muscle cells so pH is optimum for enzymes etc to work so can keep producing ATP
exercise at high intensities for longer
delays fatigue as athlete doesn’t feel effects of LA
increased buffering capacity of blood
side effects incl stomach cramps
creatine
supplement used to increase PC stores in muscles
PC is used to fuel the ATP-PC system which provides energy for short anaerobic powerful contractions
increased creatine means this energy store can be used for longer
can exercise at higher intensities for longer
eg sprinter can run faster during a race or weightlifter
creatine eval
allows atp-pc to last longer
aims to provide atp
increased duration of maximal activity as it doesn’t produce lactic acid
increases maximal explosive strength
effectiveness has been questioned- not much evidence
increased water retention + weight gain
side effects- muscle cramps and vomiting
