Diet Flashcards
What are the 7 factors to a balanced diet?
Carbohydrates, fats, proteins, vitamins, minerals, fibre and water
What is the main source of energy used by the body?
Carbohydrates
What are the 2 types of carbohydrates?
Simple carbohydrates and complex carbohydrates
What are examples of simple carbohydrates?
Fruits/anything with refined sugar
What are examples of complex carbohydrates?
Bread, pasta, rice and vegetables
Where does the energy come from in carbohydrates?
Carbohydrates are eaten
They are converted into glucose
The glucose is then stored in the muscles and liver as glycogen
What is glycaemic index?
The release rate of carbohydrates and is important when considering training
What is a low glycaemic index?
Slow, sustained release of glucose to the blood
What is a high glycaemic index?
Rapid, short rise in blood glucose
What is food is required for a low glycaemic index?
- Beans on brown toast
- Pasta or rice with vegetable based sauce
- Cereal
- Crumpets
When should food be eaten for a low glycaemic index?
Should be eaten 3-4 hours prior to exercise
What foods are required for a high glycaemic index?
- Fruit smoothies
- Cereal bars
- Yoghurt
- Fruit
What foods are saturated fats found in?
Found in sweet and savoury foods, and animal sources
What does too much of saturated fats lead to?
Weight gain (which will affect stamina), loss of flexibility, and a build up of cholesterol
What is cholesterol carried by in the blood?
HDLs and LDLs
What do LDLs do?
Deposits cholesterol in the arteries
What do HDLs do?
Takes cholesterol to the liver to be disposed of
What are trans fats?
A type of unsaturated fats
What foods are trans fats found in?
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
What foods are unsaturated fats found in?
Found in fish, nuts, avocados
What fats are the main source of energy during low intensity aerobic work?
Unsaturated fats - they can’t be used without oxygen
What vitamins are unsaturated fats the carriers for?
Vitamins A, D, E and K
What foods are proteins found in?
Found in meat, fish, eggs and dairy products
What are proteins used for?
Muscle growth and repair
What do proteins make?
Enzymes, hormones and haemoglobin
When are proteins used as an energy source?
Only used as an energy source when glycogen and fats stores are low
Who mainly uses protein?
Power/strength athletes to repair muscle damage and promote muscle growth
What food contains vitamin C?
Green fruit and veg
What contains vitamin D?
Mainly comes from sunlight, can be found in oily fish
What foods contain vitamin B1?
Egg, bread, nuts, red meat, cereal
What foods contain vitamin B2?
Dairy, vegetables, eggs, cereals and fruit
What foods contain vitamins B6?
Meat, fish, eggs, bread, veg, cereals
What foods contain vitamin B12?
Red meat, dairy products, fish
What are the exercise related functions for vitamin C?
- Protect cells
- Maintain bones, teeth and gums, connective tissues
What are the exercise related functions for vitamin D?
- Helps the body absorb calcium
What are the exercise related functions for vitamin B1?
- Keeps nervous system healthy
- Helps break down and release energy from food
What are the exercise related functions for vitamin B2?
- Keeps nervous system healthy
- Helps break down and release energy from food
What are the exercise related functions for vitamin B6?
- Helps form haemoglobin
- helps store protein/carbohydrate
What are the exercise related functions for vitamin B12?
- Makes red blood cells
- Releases energy from food
What are the 3 main minerals?
Calcium, sodium and iron
What is the function of calcium?
Needed for strong bones and teeth
What is the function of sodium?
Regulates fluid levels in the blood
What does too much sodium lead to?
An increase in blood pressure which can lead to a heart attack
What is the function of iron?
Helps form haemoglobin in red blood cells
What does a lack of iron lead to?
Can lead to amenia
What is the function of fibre?
Used to cause bulk in the small intestine - helps to prevent constipation
Why is fibre important in exercise?
It slows down the time it takes to break down food - this leads to a slower release of energy
