Diet Flashcards
Why is diet important
It provides us with energy, repair tissues & growth
What are the 7 elements in a balanced diet ?
- Carbohydrates (55%)
- Fats (30%)
- Proteins (15%)
- Vitamins
- Minerals
- Water
- Fibre
What are macro nutrients ?
Things we need in large amounts - Carbs,fats & protein
What are micro nutrients ?
Things we need in small amounts - Vitamins, water, minerals & fibre
What are carbohydrates ?
- Main source of energy
- Stored in muscles and liver as glycogen which is converted to glucose to provide energy
- Excess is turned into fat
COMPLEX CARBS- Found in natural foods- bannan,bread,rice..
SIMPLE CARBS (sugar)- Found in biscuits, sugar, cakes..
Energy should come from complex carbs - slower & longer lasting energy release
What are fats ?
Fats also provide energy but for low intensity exercise
- Keep the body & protect organs
- Needed for absorption of vitamins
UNSATURATED FATS- Oil, avocado, fish & nutes
SATURATED FATS- Butter,cheese & chocolate
What is protein ?
Used for growth & repair
- Made from amino acids
- Provide energy for extended exercise- when carbs have been used up
ANIMAL PROTEIN - Fish, meat, poultry & dairy products
PLANT/VEG PROTEIN- Lentils, peas & beans
What are vitamins ?
Milk, cheese, liver = good vision
Nuts & meat = Release carbs fron working muscles
Fruit + Veg = Helps fight infections
Milk & fish = Needed for healthy bones
What are minerals ?
Calcium -Found in milk & cheese
- Helps keep bones healthy & prevent oesteoporosis
Iron- Found in leafy green & meat
- Linked with haemoglobin and formation of red blood cells
- Lack of it leads to anemia
Sodium- Maintains blood pressure- needed for nerve function
- Found in salt
What is fibre ?
Helps your digestive system work properly
SOLULBLE- can be digestd easily -Oats, fruit & veg
IN SOLUBLE - Can’t be digested through your body - Whole grain cereal
What does water do ?
Transports nutrients, waste and hormones around the body
Controls the distribution of electrolytes- salts
Temprature regulation
What is the process of carbo-loading ?
1 week before event- Eat more protein to help repair muscles
Later that week- Eating high levels of carbs to help the body store as many carbs as possible
Why is protein important to power athletes?
Needs to be eaten directly after exercise
- It will minimise protein breakdown
- Stimulates muscle synthesis- Helps repair and grow muscle tissue
What are conditions that can come from a sedentary lifestyle ?
Anorexia- A prolonged eating disorder due to loss of appetite
Underweight- Weighing less then normal,healthy or required
Overweight- Weighing more than normal but not necessarily harmful
Overfat- Body fat in excess of normal
Obeisity - Extreme weight
What is optimum weigth ?
The most favourable weight to produce their best performance in their sport
