Diet and Nutrition Flashcards
What are the two types of carbohydrates?
Simple and complex carbohydrates.
What are Simple Carbohydrates?
Simple carbohydrates are the quickest source of energy and are easily digested by the body. They are found in fruits as well as processed foods and anything with refined sugar.
What are complex carbohydrates?
Complex carbohydrates are found in nearly all plant-based foods, and usually take longer for the body to digest. They are most commonly found in bread, pasta, rice and vegetables.
Explain what Carbohydrates are used for?
Carbohydrates are the principal source of energy used by the body. They are also the main fuel for high-intensity or anaerobic work. Carbohydrates in food is digested and converted into glucose and enters the bloodstream. The glucose is stored in the muscles and liver as glycogen, but these stores are limited so regular refuelling is necessary.
What are the different types of fat?
Saturated fats
Cholesterol
Trans-fats
What are saturated fats?
These can be found in both sweet and savoury foods, but most come from animal sources. Too much saturated fat leads to excessive weight gain, which will reduce stamina, limit flexibility and lead to health problems such as coronary heart disease, atherosclerosis, diabetes and high blood pressure.
What is cholesterol fats?
Cholesterol is a type of fat found in the blood. Too much saturated fat leads to high cholesterol levels. Cholesterol is made predominantly in the liver and is carried by the blood as low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Too much LDL can lead to fatty deposits developing in the arteries, which can have a negative effect on blood flow. HDL, on the other hand, takes cholesterol away from the parts of the body where it has accumulated to the liver, where it is disposed of.
What are trans-fats?
Trans-fats are artificial hydrogenated fats and can be found in meat and dairy products. Most are made from an industrial process that allows food to have a longer shelf life. Trans-fat can lead to high levels of blood cholesterol, heart disease and diabetes.
Explain what fats are used for?
Fats are used for low-intensity, aerobic work such as jogging and cannot be used for high-intensity exercise where oxygen is in limited supply, as they require oxygen to be broken down. Fats are also a carrier for the fat-soluble vitamins A, D, E and K.
Define Atherosclerosis?
Where arteries become clogged with fatty substances.
Explain what High Density Lipoproteins (HDL) are and what they are used for?
These transport excess cholesterol in the blood back to the liver where it is broken down and are classed as ‘good’ cholesterol since they lower the risk of developing heart disease.
Explain what Low Density Lipoproteins (LDL) are and what they are used for?
These transport cholesterol in the blood to the tissue and are classed as ‘bad’ cholesterol since they are linked to an increased risk of heart disease.
What is protein used for?
These are a combination of mainly chemicals called amino acids. They are important for muscle growth and repair and to make enzymes, hormones and haemoglobin.
Proteins are a major source of energy and tend to be used more by power athletes, who have a greater need to repair and develop muscle tissue.
What are vitamins used for?
Vitamins keep an individual healthy with a good immune system. This allows a performer to train maximally and recover quickly.
What is the function of Vitamin C and where can you find it?
Vitamin C is found in green vegetables and fruit.
The exercise related functions are;
- Protects cells and keeps them healthy
- Required for the breakdown of carnitine, which is a molecule essential for the transport of fatty acids into the mitochondria (mitochondria convert food sources, such as fats, into energy in the body, therefore vitamin C is also indirectly responsible for this process).
- Helps in the maintenance of bones, teeth, gums and connective tissue such as ligaments.
What is the function of vitamin D and where can you find it?
Vitamin D is made in our body under the skin when exposed to sunlight, it can also come from fish and dairy products.
- They have a role in the absorption of calcium, which keeps bones and teeth healthy
- Helps with phosphocreatine recovery in the mitochondria
What is the function of vitamin B1 (thiamin) and where can you find it?
It can be found in yeast, egg, liver, whole grain, bread, nuts, red meat and cereals.
- It works with other B-group vitamins to help break down and release energy from food.
- Keeps the nervous system healthy
What is the function of vitamin B2 (riboflavin) and where can you find it?
Found in dairy products, liver, vegetables, eggs, cereals and fruit.
- Works with other B-group vitamins to help break down and release energy from food.
- Keeps skin, eyes and nervous system healthy
What is the function of vitamin B6 and where can you find it?
Found in meat, fish, eggs, bread, vegetables and cereals.
- Helps form haemoglobin
- Helps the body to use and store energy from protein and carbohydrates in food
What is the function of vitamin B12 (folate) and where can you find it?
Found in red meat, dairy products and fish.
- Makes red blood cells and keeps the nervous system healthy
- Releases energy from food
Name the types of minerals?
- Calcium
- Sodium
- Iron
Name the exercise-related functions of calcium?
This is needed for strong bones and teeth and is also necessary for efficient nerve and muscle contraction, which is important during exercise.
Name the exercise-related functions of sodium?
This helps regulate fluid levels in the body. However, too much sodium is linked to an increase in blood pressure, which can increase the risk of a stroke or heart attack.
Name the exercise-related functions of iron?
This is involved in the formation of haemoglobin in red blood cells, which helps transport oxygen and therefore improves stamina. A lack of iron can lead to anaemia.
