Diet Flashcards
What is the use of carbs
Primary source of energy
Give examples of carbs
Bread
Pasta
Rice
What is the use of fats
Secondary energy source, warmth, protect organs
Name some examples of fats
Dairy
Avacado
What is the use of protein
Repair + Growth
Create enzymes
What is the use of vitamins
To sustain everyday bodily functions
What is a balanced diet
55% carbs
30 % fat
15% protein
What is a positive energy balance
Calorie in > calorie out
What is a negative energy balance
Calorie out > calorie in
What is a balanced energy balance
Calorie out = calorie in
What can a positive energy balance lead to
Weight gain
What can a negative energy balance lead to
Weight loss
Fatigue
Muscle atrophy
What is BMR
Basal Metabolic Rate - amount of energy needed to sustain your everyday activities
What is the formula for energy expenditure
BMR + MET + TEF
What is MET
Metabolic equivalent task
Ratio of the work metabolic rate to resting rate
What is the BMR for a man and women
Male 2000-2500
Female 1500 - 2000
How would daily exercise affect Energy Expenditure
Increase energy expenditure
Describe carbo loading
Depleting glycogen stores with high intensity activity and a low carb diet a week before competition.
, then increasing carbohydrate consumption and tapering intensity of training 3 days before completion
What are some pros of carbo loading
Glycogen stores increased in liver and muscles
Benifits aerobic athletes
Name some cons of carbo loading
Can raise blood sugar
Doesn’t benefit anaerobic athletes
Quality of training my decrease
Upset stomach
