Diet Flashcards
Carbohydrates
Main source of energy used by the body they are main fuel for high intensity anaerobic work. Carbs are digested and converted into glucose and enter bloodstreams .
Simple carbs
Simple- quickest source of energy and easily digested into Body. Found in fruits as well as in processed foods.
Complex carbs
Complex- found In nearly all plant based foods and take longer to digest. Most commonly found in bread, pasta, rice and veg.
Saturated fats
Mostly from animal sources. Too much saturated fats leads to excessive weight gain which will reduce stamina limit flexibility and lead to Heath problems like atherosclerosis.
Cholesterol
Type of fat found in the blood too much saturated fat leads to high cholesterol levels.
LDL leads to fatty deposits building up
HDL takes cholesterol away from the parts of body it accumulated to the liver.
Trans-fats
Artificial hydrogenated fats.
Found in meat and diary.
Can lead to high levels of blood cholesterol, heart disease and diabetes.
Proteins
Important for muscle growth and repair
Minor energy source
Vitamins
Keep an individual healthy with a good immune system allowing them to train maximally and recover quickly.
Vitamin C
Required for the breakdown of carburise which is a molecule essential for transport of fatty acids into mitochondria.
Helps with maintenance of bones,teeth.
D
Role in absorption of calcium keeping bones and teeth healthy
Helps with pc recovery in mitochondria
B12
Makes red blood cells and keeps nervous system healthy
Releases energy from food
B complex
Help break down and release energy from food
Keeps nervous system healthy
Calcium
Needed for strong bones and teeth
Necessary for efficient nerve and muscle contraction
Sodium
Regulate fluid levels in body.
Too much is linked with increase blood pressure
Iron
Involved in formation of haemoglobin in red blood felled whixh helps transport oxygen and therefore improved stamina.
Lack can to anaemia
Fibre
Whole meal bread and pasta potatoes fruit veg and nuts.
It slows down the time taken to break down food which results in slower more sustained release of energy.
Helps prevent constipation and digestion.
Water
60% of body and essential for good health.
Transports nutrients, hormones and waste products around the body.
Water lost during exercsie through sweat to cool body down
Dehydration
Increase in blood viscosity reducing blood flow
Reduced sweating increase temperature
Muscle fatigue
Increased heart rate
Decreased performance and reaction time
Glycogen loading
Used by endurance performers
- 6 days before competition performer eats a diet high in protein for 3 days and exercises at high intensity to burn off existing carb stores
- next 3 days diet high in carb and light training
- depletes carb stores so you can increase the amount by 2x super compensation
Glycogen loading positives and negatives
P :
- increases glycogen stores
- delays fatigue
- increases endurance
N:
- booting due to water retention
- heavy legs
- digestion problems
- weight increase
Creatine mono hydrate
Supplement used to increase amount of Pc stores in muscles. Allowing ATP system to last longer.
Creatine monohydrate Positives and negatives
P:
- aims to provide ATP
- replenished of stores
- ATP-PC system lasts longer
- improved muscle mass
N:
- side effects: cramps nausea vomiting and diarrhoea
- hinders aerobic performance
- mixed evidence to show benefits
Sodium bicarbonate
Antacid
Increases buffering capacity of blood so neutralises negative effects of lactic acid and hydrogen ions products in muscles dying HI training.
Reduced acidity in muscle cells so delays fatigue so performer can go longer
Buffering
Ability of blood to compensate for build up of lactic acid or hydrogen ions to maintain the PH level
Sodium bicarbonate positives and negatives
P:
- reduces acidity in muscle cells
- delays fatigue
- increases buffering capacity of blood
N:
- side effects inc vomiting pain cramping diarrhoea
Caffeine
Used by aerobic performers as it improves the mobilisation of fatty acids in the body sparing the glycogen stores.
Increases alertness and reduces fatigue.
Caffeine positives and negatives
P:
- increases mental alertness
- reduce effects of fatigue
- allows fat to be used as energy source
- improves reaction time
N:
- loss of fine control
- against rules of most sports when consumed in large quantities
- side effects
Negative of glycogen loading
- bloating
- diarrhoea
- weigh increase
- heavy legs
- lack of energy
