Diet Flashcards
What are the 7 factors to a balanced diet?
- Carbohydrates
- Fats
- Protein
- Water
- Vitamins
- Minerals
- Fibre
Carbohydrates, why are they important?
- Carbohydrates are the main source of energy used by the body at all levels of activity, from rest to intensive exercise.
What are the 2 types of carbohydrates?
Simple carbohydrates (sugars)
- Used during breaks in play.
- Fruits/ anything with refined sugar added.
Complex carbohydrates (starch)
- Consumed 3-4 hours prior to exercise.
- Bread, pasta, rice & vegetables.
Carbohydrates- where does the energy come from?
- Carbohydrates are eaten.
- They are converted into glucose (blood sugar)- Lucozade sports= has high levels of glucose.
- The glucose is then stored in the muscles and the liver as glycogen- stored in sarcoplasm.
Glycaemic index (A03)
- This is the release of carbohydrates and is important when considering training.
- Low glycaemic index= slow, sustained release of glucose to the blood (rice pasta etc).
- Should be eaten 3-4 hours prior to exercise.
- High glycaemic index= rapid, short rise in blood glucose (fruits, banana, Haribo, Lucozade sports).
- Should be eaten 1-2 hours before exercise.
What are the 3 fats?
Saturated fats= Bad
Trans-fats= Bad
Unsaturated fats= Good
Saturated fats
- High in LDL’s (leads to a build up as atheroma).
- Found in sweet and savoury foods, and animals sources.
- Too much leads to weight gain (which will affect stamina and VO2 max), loss of flexibility, and a build up of cholesterol.
- Cholesterol in the blood is carried by HDL’s & LDL’s.
- LDL’s= deposits cholesterol in the arteries.
- HDL’s= takes cholesterol to the liver to be disposed of.
Unsaturated fats
- High in HDL’s.
- Found in Fish, Nuts, Avocados (remove LDL’s.
- Major source of energy during low intensity aerobic work- triglycerides.
- Cannot be used without oxygen (anaerobic work).
- Beta-oxidation.
- Carrier for vitamins A, D, E & K.
Trans fats
- Type of unsaturated fats.
- Found in meat and dairy products that have gone through an industrial process.
- The process adds Hydrogen which gives the product a longer shelf life.
Proteins/ Amino Acids
- Found in meat, fish, eggs and dairy.
- Used for muscle growth and repair.
- Also make enzymes, hormones and haemoglobin.
- Important- only used as an energy source when glycogen and fats stores are low.
Used by power/strength athletes to repair muscle damage and promote muscle growth.
Vitamins (C & D)
C
- Green Veg and fruit.
- Maintains bones= prevents injury, which may cause reversibility or detraining to occur (Help with movement).
- Maintains the connective tissue- tendons and ligaments.
D
- Sunlight, oily fish.
- Helps the body absorb calcium- leads to strong bones again.
Vitamins (B complex) pt.1
B1 (spine)
- Source: eggs, nuts, bread.
- Keeps nervous system healthy- spatial summation and motor recruitment.
B2 (Poo)
- Dairy, vegetables, eggs.
- Helps break down and release energy from food- more glucose in the blood= more glycogen stored in the muscles/ liver.
Vitamins (B complex) pt.2
B6 (G)
- Meat, fish, eggs.
- Helps form haemoglobin- more in the blood, higher oxygen-carrying capacity of blood.
B12 (D12- blood)
- Red meat, dairy products, fish.
- Makes red blood cells- higher oxygen carrying capacity of blood= more O2 to the muscles.
Minerals
Calcium
- Needed for strong bones (prevent injury) and teeth.
Sodium (salt)
- Regulates fluid levels in the blood (temperature regulation).
- Too much leads to an increase in blood pressure which can lead to a heart attack.
Iron
- Helps form haemoglobin in red blood cells.
Haemoglobin= helps stamina.
- A lack of iron can lead to anaemia.
Minerals are dissolved by the body as ions and are called electrolytes.
Fibre
- Used to cause bulk in the small intestine- helps prevent constipation.
- Fibre is more important during exercise as it slows down the time it takes to break down food.
- This leads to a slower release of energy.
