Diet Flashcards
Micronutrients
Parts of your food that you need for normal growth, but only in small amounts - what we usually call minerals and vitamins.
Macronutrients
The types of food that you need in large amounts of your diet: carbohydrates, proteins and lipids.
Carbohydrates
- Provide quick energy.
- 60% of an athletes diet.
- Break down to glucose to provide fast-release energy.
- Athletes will carb load in preparation for an event.
Complex Carbohydrates (Starch)
Long lasting energy source. Found in natural foods, bananas and wholemeal bread.
Simple Carbohydrates (Sugar)
Quick releasing energy source. Found in natural forms in fruit and vegetables and in refined form such as confectionary.
Dehydration
Loss of water and salts essential for normal body function.
Hydrate
Take on water.
Metabolic Rate
Rate at which metabolic processes take place, the rate at which the body uses energy.
Hydration
The body has the correct amount of water in cells, tissues and organs to function correctly.
Men = 2.5L a day of water
Women = 2L a day of water
Diuretic
Making you produce more urine.
Proteins
- Builds and repairs muscle.
- 15 of an athletes diet.
- More of it used after an event to aid recovery.
- Sprinters require protein, anaerobic.
Water
- Helps to maintain hydration levels.
- Prevents dehydration
- Drinking too much water causes hypernatremia which can be fatal as salt and sodium levels can become too low.
Fibre
- Is indigestible and helps avoid constipation.
- Aids healthy digestion.
- Helps maintain body weight.
Minerals
- Help to break down energy from food.
- Required to help intensive training and competition.
- Calcium strengthens bones.
- Iodine is needed for energy production.
- Iron prevents fatigue.
Vitamins
Required to help the body function and aid concentration.
