Diet and nutrients Flashcards
What is a simple carbohydrate
Carbohydrates that are found in fruits and processed foods.
What are complex carbohydrates?
Carbs that are found in plant-based foods which take longer to digest.
What is the main source of energy for anaerobic exercise?
Carbohydrates.
What are the exercise-related functions of protein?
Minor source of energy when glycogen and fat stores are low, repairs broken muscle tissue, muscle growth via enzyme, hormone and haemoglobin production.
What are the exercise related functions of electrolytes?
Facilitate nerve transmissions by conducting electrical impulses and enable effective muscle contractions.
Name the functions of water.
Transport nutrients and waste products, keep the body from overheating via sweat.
What are the effects of dehydration?
Blood viscosity increases > less blood to working muscles, reduced sweating > increase in body temp, less exchange of waste products and transportation of nutrients, increased HR > less cardiac output, slower reaction time and headaches
What are electrolytes?
Salts and minerals found in the blood that conduct electrical impulses.
Where is vitamin C found and what are the functions?
Found in green veg and fruit and keeps bones, cells and ligaments healthy.
Where is vitamin D found and what are the functions?
Comes from sunlight and oily fish and dairy produce and helps absorb calcium.
Where is vitamin B1 found and what are the functions?
Found in yeast, eggs, nuts and red meat and keeps the nervous system healthy whilst help break down foods and release energy.
Where is vitamin B2 found and what are the functions?
Dairy produce, liver, veg, eggs, cereal and fruit and helps break down food and release energy and keeps the nervous system healthy.
Where is vitamin B6 found and what are the functions?
Meat, fish, eggs, bread, veg and cereals and help form haemoglobin whilst helping store energy from carbs and proteins.
Where is vitamin B12 found and what are the functions?
Red meat, dairy produce and fish and makes red blood cells whilst releasing energy from food.
How does sodium bicarbonate delay fatigue?
Reduces acidity in the blood as it increases the buffering capacity of the blood. This neutralises the effects of lactic acid and hydrogen ions.
What are the positive effects of caffeine?
Stimulant, Reduces fatigue effects, delays glycogen stores and allows fat to be used for energy, Improves reaction time
What are the negative effects of caffeine?
Loss of fine control, large quantities are against the rules in most sports, possible side effects
What is glycogen loading?
Dietary manipulation to increase glycogen stores to a greater level than before, allowing endurance athletes to work for longer.
Explain one method of glycogen loading.
Eat a protein rich diet 6 days before the event for three days and train intensely > eat a carb rich diet and train lightly.
What are some benefits of glycogen loading?
Increased endurance capacity, increased glycogen storage, prevent fatigue or ‘hitting the wall’
What are some drawbacks of glycogen loading during the carbohydrate-loading phase?
Bloating from water retention, heavy legs, weight increase.
What are some drawbacks of glycogen loading during the depletion phase?
Irritability and can alter the athletes training programme via a lack of energy.
What is a potential source of energy for endurance events, other than carbs?
Fats because they can be broken down with oxygen.
What are some drawbacks of fat consumption?
Less flexibility, weight gain, high cholesterol, high blood pressure, diabetes
What are the benefits of creatine?
Decreased recovery time, increased phosphocreatine stores, increased muscle mass.
What are the drawbacks of creatine?
Hinders aerobic performance, possible side-effects, mixed evidence to show benefits.
