Diet Flashcards
What is a balanced diet made up of?
55% carbohydrates, 15% proteins and 30% of fats
What is the function of carbohydrates?
Store excess glucose as glycogen and turn it into glucose when needed
What can athletes gain from carbohydrates?
Can allows aerobic and anaerobic energy production
What is an example of a source of carbohydrates?
Potatoes and fruit
What is the function of proteins?
Allow growth and repair of muscles, makes haemoglobin and enzyme and muscle production
What can athletes gain from proteins?
Faster recovery from training
What is an example of a source of protein?
Eggs and meat
What is the function of fats?
Aerobic energy production- 2x the energy yield of carbohydrates
What are the two types of fats?
Saturated and unsaturated
What type of fat is unhealthy for an individual?
Saturated fat and it can lead to weight gain/ cardiovascular disease
What is an example of saturated and unsaturated fats?
-saturated- bacon
-unsaturated- avocado
What is the function of minerals?
Increase in enzyme production which breaks down fuel
What can athletes gain from minerals?
Prevents bones from fracturing
What is an example of a source of minerals?
Calcium and iron
What is the function of vitamins?
Increased immunity
What can athletes gain from vitamins?
Increases the ability to train and perform without disruption
What is an example of a source of vitamin?
A-antioxidant, B-breakdown of food
What is the function of fibre?
Used for the Efficiency of the digestive system
What do athletes gain from fibre?
Allows athletes to absorb more nutrients for energy production
What is a source of fibre?
Cereal
What is the function of water?
-allows blood transport, due to 90% of blood plasma being water which delivers glucose to the muscles
-regulates temperature via sweat- lack of water leads to dehydration which decreases blood plasma volume and increases heart rate
-
What is energy expenditure a sum of?
Basal metabolic rate (BMR), the térmica effect of food (TEF) and the energy expenditure in physical activity.
What is Thermic effect of food?
It’s the energy required to absorb food
What is the physical activity energy expenditure?
The total number of calories required to perform daily tasks in estimated MET values
What is MET?
The ratio of of a performers metabolic rate to restring metabolic rate
What is BMR?
The calories needed to maintain vital functions
What are ergogenic aids?
A substance, object or method used to improve or enhance performance
What are pharmacological aids?
A group of ergogenic aids taken to increase the levels of hormones or neural transmitters naturally produced in the body.
Why are anabolic steroids taken?
To promote protein synthesis and muscle growth
What sports is anabolic steroids usually associated with?
Sprinters, throwers and rugby players
What are the positives of anabolic steroids?
-increased speed of recovery
- increased intensity and duration of trading
- increased muscle mass and strength
What are the risks of anabolic steroids?
-aggression
-mood swings
- Acne
Why is RhEPO taken by athletes?
To increase red blood cell production
What sport performers is RhEPO associated with?
Endurance performers
What are the positives of RhEPO?
-increase red blood cells & haemoglobin count
- increased intensity and duration of performance before fatigue
What are the negatives of RhEPO?
increased risk of blood clots and heart failure
- decreased natural production of EPO
Why is human growth hormone taken?
Increases protein synthesis for muscle growth, recovery and repair
What sports performers is human growth hormone associating with?
-power lifters
-body builders
What are the positives of human growth hormone?
-increased muscle mass and strength
- increased speed of recovery
-increased blood glucose levels
What are the negatives of human growth hormone?
increased risk of certain cancers and diabetes
- abnormal bone and muscle development
