Diet

Question 1

7 factors to a balanced diet

Answer 1

Carbohydrates
Fats
Proteins
Vitamins
Minerals
Fibre
Water

Question 2

Types of carbohydrates

Answer 2

Simple (sugars) - fruits (anything with refined sugar added)
Complex (starch) - bread, pasta, rice & veg

Question 3

Where does energy come from carbohydrates?

Answer 3

Eat
Converted into glucose (blood sugar)
The glucose is the ln stored in the muscles and liver as glycogen

Question 4

What is glycemic index

Answer 4

The release rate of carbohydrates
(Important when considering training)

Question 5

Types of glycemic index

Answer 5

Low = slow sustained release of glucose into the blood, should be eaten 3-4 hours before exercise (pasta, rice)

High = rapid short rise in blood glucose, should be eaten 1-2 hours before exercise (fruit, yoghurt)

Question 6

types of fats

Answer 6

Saturated fats ☹️
Trans fats ☹️
Unsaturated fats 😄

Question 7

Why are saturated fats bad

Answer 7

Too much leads to weight gain, which will affect stamina, loss of flexibility, and a build up of cholesterol

Cholesterol in the blood is carried by HDL’s and LDL’s
LDL’s = deposits cholesterol in the arteries
HDL’s = delivers cholesterol to the liver to be disposed of

Question 8

Why are trans fats bad

Answer 8

Found in meat and dairy products that have gone through an industrial process
This process adds hydrogen which gives the product a longer shelf life

Question 9

Why are unsaturated fats good and where do you find them

Answer 9

Found in fish, nuts and avocados
Major source of energy during low intensity aerobic work

Cannot be used without oxygen
Carrier for vitamins A, D, E & K

Question 10

Where do you find proteins/amino acids and what are they used for

Answer 10

Found in meat, fish & dairy products
Used for muscle growth and repair
Make enzymes, hormones and haemoglobin

Only used as an energy source when glycogen and fat stores are low

Question 11

Where to find vitamin C and exercise related function

Answer 11

Green veg and fruit

Maintains bones, teeth, gums and Connective tissue
Protects cells

Question 12

Where to find vitamin D and exercise related function

Answer 12

Sunlight, oily fish

Helps the body absorb calcium

Question 13

Where to find vitamin B1 and exercise related function

Answer 13

Egg, bread, nuts, red meat

Keeps nervous system healthy
Helps break down and release energy from food

Question 14

Where to find vitamin B2 and exercise related function

Answer 14

Dairy, veg, eggs, fruit

Keeps nervous system healthy
Helps break down and release energy from food

Question 15

Where to find vitamin B6 and exercise related function

Answer 15

Meat, fish, eggs, bread, veg

Helps form haemoglobin
Helps store protein/carbohydrate

Question 16

Where to find B12 and exercise related function

Answer 16

Red meat, dairy products, fish

Makes red blood cells
Releases energy from food

Question 17

What minerals are there and what are there functions

Answer 17

Calcium - needed for strong bones and teeth
Sodium - regulates fluid levels in the blood, too much leads to increased blood pressure which can lead to a heart attack
Iron - helps form haemoglobin in red blood cells, a lack of iron can lead to anemia

Question 18

What are electrolytes

Answer 18

Minerals dissolved by the body as ions

Question 19

Functions of fibre + during exercise

Answer 19

Used to cause bulk in the small intestine - helps to prevent constipation

Important during exercise as it slows down the time it takes to break down food - leading to a slower release of energy