Diet Flashcards
Energy and calories
Energy is measured in calories and is obtained from the food and drink we consume. Average adult male - 2500 Kcal/day, average adult female - 2000 Kcal/day. Dependant on age, gender, height, energy expenditure.
What is a balanced diet? Why should we strive to have a balanced diet?
A balanced diet is eating the right amount of calories to deal with the energy that will be needed. It is also eating different food types to provide the body with the right nutrients, vitamins and minerals to remain healthy. 55-60% carbohydrate, 25-30% fat, 15-20% protein.
Reasons for a balanced diet-
• Unused energy is stored as fat which could lead to obesity.
• The human body needs nutrients for energy, growth and hydration.
* suitable energy can be available for activity
Water + key terms
Water is vital to maintain hydration levels (water balance) as it assists in how the body functions.
• Hydration – having enough water (water balance) to enable normal functioning of the body.
• Dehydration – excessive loss of body water interrupting the function of the body.
• Rehydration – consuming water to restore hydration.
Negative effects of dehydration
• The blood thickens (increased viscosity),
which slows blood flow down.
• The heart rate increases which means
that the heart has to work harder.
• The body temperature is likely to
increase, meaning that the body may
overheat.
• Reaction time increases (it gets slower)
which has a negative effect on decision
making.
• An individual may suffer muscle fatigue
and muscle cramps.
Carbohydrates
Carbohydrates are the main and preferred energy source for all types of exercise, of all intensities.
Simple Carbohydrates – stored as glucose and is broken down quickly for fast energy release (found in sugar food e.g. sweets).
Complex Carbohydrates – stored as starches in the body and are broken down more slowly but produce large amounts of energy (found in
bread, pasta and potatoes).
Proteins
Food source which is used for growth and repair of body tissues.
Athletes would require power / strength / speed need protein to help
their muscle development (growth) and repair of muscle tissue after
training sessions (micro tears).
Protein can also be used as an energy source at the end of prolonged
activities when all other energy sources have been used up.
Fats
Food source that provides energy at low intensities.
Fat can provide more energy than carbohydrates BUT only
when the performer is working at a low intensity.
Often used for energy when walking or jogging and is also
used when a runner has used up all their carbohydrate
stores (starches).
Minerals
Inorganic substances that assist the body with many of its
functions (help the body function properly).
Vitamins
Organic substances that are required for many essential
processes in the body.
