Diet Flashcards
What are the 7 factors to a balanced diet?
1) Carbohydrates
2) Proteins
3) Fats
4) Water
5) Fibre
6) Vitamins
7) Minerals
What is the role of carbohydrates?
They are the main source of energy for the body, for all intensities of exercise
What are the two types of carbohydrates?
- Simple carbohydrates -> anything with refined sugar added
- Complex carbohydrates -> starchy foods, e.g. bread, pasta
What are carbohydrates converted into in the body?
Glucose (blood sugar) and then into glycogen which is stored in the muscle sarcoplasm.
What is the glycemic index?
The release rate of carbohydrates
What does a low glycemic index indicate?
A slow, sustained release of glucose into the blood
What does a high glycemic index indicate?
A rapid, short rise in blood glucose
When should foods with a low glycemic index be eaten?
3-4 hours prior to exercise
When should foods with a high glycemic index be eaten?
1-2 hours before exercise, or during breaks in play
What are the 3 types of fats?
- Saturated
- Trans
- Unsaturated
Which type of fat is good?
Unsaturated
What do saturated fats lead to?
Lead to atherosclerosis, weight gain (loss of stamina), loss of flexibility, and build up of LDL’s
What are saturated fats high in?
Low density lipo proteins
What are unsaturated fats used for?
Main source of energy during low intensity aerobic work.
Also carrier for vitamins A, D, E & K
What are unsaturated fats found in?
Avocados
What are trans fats?
Unsaturated fats which have had hydrogen ions added to them, giving them a longer shelf life.
What are proteins used for?
- Muscle growth and repair
- Also make enzymes, hormones, and haemoglobin (increased O2 carrying capacity)
When are proteins used during exercise?
When triglycerides and carbohydrates are low!
What are the 6 important vitamins for exercise?
C, D, B1, B2, B6, and B12
What is the exercise related function of vitamin C?
Maintains bones and connective tissue, therefore reducing chance of injury.
What is the exercise related function of vitamin D?
Helps the body absorb calcium, leading to the strengthening of bones
What is the exercise related function of vitamin B1?
Helps the nervous system stay healthy, leading to successful motor unit recruitment and spatial summation
What is the exercise related function of vitamin b2?
Helps break down and release energy from food through poo.
What is the exercise related function of vitamin b6?
Helps to form haemoglobin, the bloods oxygen carrier.
What is the exercise related function of vitamin b12?
Makes red blood cells, which contain haemoglobin.
What is a B complex?
The name given to all the B vitamins!!
What are the 3 important minerals?
- Iron
- Sodium
- Calcium
What is the function of calcium?
Strengthening of bones and teeth
What is the function of sodium?
(Salt)
Regulates fluid levels in the body, temperature regulation
What is the function of iron?
Helps form haemoglobin in red blood cells
What are minerals known as?
Electrolytes
What is the function of fibre?
It slows down the time it takes to digest food, leading to a slower release of energy.
