Diet Flashcards
List the 7 nutrients
Carbohydrates Fats Protein Vitamins Minerals Fibre Water
Explain carbohydrate loading
Training for event- eat a diet high in carbohydrates
7 days before event- continue training- no carbohydrates, high protein, low fat diet= deplete glycogen stores
3 days before event- taper training- high carbohydrate diet= maximise glycogen stores
Pasta, rice and bread are types of ___________
complex carbohydrates
What is osteoporosis?
A disease characterised by low bone density, caused by low calcium intake
What is the function of protein?
Growth and repair of tissue
List 3 guidelines for a healthy, balanced diet
Eat less saturated fats
Eat less salt
Eat less simple carbohydrates
What is a balanced diet
A balanced diet contains all the required nutrients in the correct amounts
What % of your diet should be made up of:
Carbohydrates ____
Protein ______
Fats _______
Carbohydrates 55%
Protein 15%
Fats 30%
Give 2 dietary guidelines for recovering after exercise
Replace your gylcogen stores by eating complex carbohydrates after exercise
Eat protein to help grow and repair muscle
Replace fluids to avoid dehydration
Why is it important to eat well after exercising?
Carbohydrates will give you energy for your next training session
Proteins will help repair tissue damaged during exercise
Name 2 functions of fats
Source of energy
Insulation
This is found in whole grains and helps to digest our foods
fibre
Give 3 effects of dehydration
Reduced concentration
Poor decision making
Fatigue
Dizzyness
Dairy products are a good source of
Calcium
Fats
A lack of iron in the diet, found in red meat and nuts, which causes a lack of energy
Anaemia
glycogen + oxygen-> ENERGY + CO2 + H2O
Aerobic respiration
glucose -> ENERGY + lactic acid
Anaerobic respiration
Fruit and vegetables are a good source of ________
Vitamins
Cakes and sweets are a source of
Simple carbohydrates
Power athletes, such as sprinters will need more of this in their diet
Protein
Endurance athletes, such as marathon runners will need more of this in their diet
Complex carbohydrates
The foods that we eat are broken down into these
nutrients
Define obesity
Being extremely fat or overweight, which increases the chance of many associated health problems such as diabetes and coronary heart disease
Physical weakness resulting from a lack of nutrients or having an unbalanced diet
malnutrition
What is anorexia?
An eating disorder related to a fear of gaining weight, starvation and a distorted body image
What is BMR?
Basal metabolic rate- the minimum amount of energy needed to keep the body alive at rest
Complex carbohydrates are stored in the muscles and liver as ____________
glycogen
You should eat a meal at least ____ hours before exercise to ensure that it is fully digested
2
What possible problems may someone who eats a high protein diet face?
High cholesterol levels
What is a calorie?
A unit that measures energy production in the body
