diet and energy sources Flashcards
define a balanced diet
a diet that gives you all the nutrients you need to function correctly, in the right portions
define nutrients
the substances in food that our body needs to process in order to survive or grow
what are the four macronutrients
carbohydrates, fats, protein water
what are the sources of carbohydrates
fruits, bread, pasta, rice, potatoes sugar
what are carbohydrates function?
-provide glucose so that energy can be produced via aerobic and anaerobic respiration
-contain fibre to regulate digestion
what are fats function
-source of energy
-easily stored in body for later use
what are the sources of fat
-fat meat, egg yolks, butter, cheese, oil, nuts
what are protein function
-broken down into amino acids
-amino acids are used to repair damaged cells and help muscle growth
what are protein sources
meat, dairy, eggs, beans, fish
what is water function
-regulate body temperature through sweat
-helps blood flow easily so oxygen and nutrients can be easily transported
what are water sources
soup, fruit, various vegetables
what is a calorie
a measure of energy contained within our food
describe the relationship between intake and output
-intake > output
weight gain, additional energy stored as fat
-intake < output
weight loss, stored body fat is used to provide energy
-intake = output
energy balance, no change in body mass
how is energy produced
-glucose is used to provide energy through energy and aerobic respiration
-excess glucose is converted into glycogen and stored in the liver and muscle
-glycogen is broken down and glucose is released whenever energy is needed
explain how food sources provide energy + sport example
carbohydrate:
-marathon runners need large amounts to provide alot of energy of a long period of time
-carbohydrate loading helps maximise glycogen stores
protein:
-helps repair damaged muscle fibres after exercise
-rugby players consume to grow their muscles (hypertrophy)
water:
-important for endurance and when exercising in hot conditions
-replace water lost through sweating
intake < output:
-helps gymnast loose body weight making them light and more agile
-helps jockeys and cyclists achieve better speeds