Diet And Nutrition Flashcards
Atherosclerosis
Where arteries become clogged with fatty substances
Low-Density Lipoproteins (LDL)
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
High-Density Lipoproteins (HDL)
These transport excess cholesterol in the blood back to to the liver where it is broken and are classed as good cholesterol since they lower the risk of developing heart disease
Simple carbohydrates
- Quickest source of energy
- Easily digested by the body
- Found in fruits as well as processed food and anything with refined sugar
Complex carbohydrates
- Found in nearly all plant-based foods
- Usually take longer to digest
- Found in bread, pasta, rice and veg
Carbohydrates
- Principle source of energy
- Main fuel for high intensity /anaerobic work
- Carbs are digested and converted into glucose and then enters the bloodstream
- Glucose is stored in muscles and liver as glycogen but the stores are limited so regular refuelling is necessary
Saturated Fats
- Found in both sweet and savour foods, but most come from animal source
- Too much leads to weight gain, which will reduce stamina, restrict flexibility and lead to health problems such as coronary heart disease, atherosclerosis, diabetes and high blood pressure
Cholesterol
- 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 away by low-density lipoproteins (LDL) and high-density lipoproteins (HDL)
- Too much LDL can lead to fatty deposits 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’s disposed of
Trans-fats
- Artificial hydrogenated fats found in meat and dairy products
- Most are made from industrial processes that allow them to have a longer shelf life
- Can lead to high levels of blood cholesterol, heart disease and diabetes
What should saturated and trans-fats be replaced with?
Unsaturated fats - major source of energy in the body
What are fats used for?
Fats are used for low intensity, aerobic work such as jogging and cannot be used for high intensity with limited oxygen because they require oxygen to be broken down
Fats also carry fat soluble Vitamins (A,D,E and K)
Proteins
- Combination of mainly chemicals called amino acids
- Important for muscle growth and repair and to make enzymes, hormones and haemoglobin
- Major source of energy used more by power athletes who have a greater need to repair and develop muscle tissue
Vitamins
- Vitamins keep and individual healthy with a good immune system
- This allows a performer to train maximally and recover quickly
Fibre
- Fibre is important during exercise as it can slow down the time it takes the body to break down food, which results in a slower more sustained release of energy
- Dietary fibre causes bulk in the small intestine, helping to prevent constipation and aiding digestion
- Sources of fibre include wholemeal bread and pasta, potatoes, nuts, seeds, fruit, vegetables and pulses
Water
- Makes up to 60% of a persons body weight
- Essential for good health
- Transports nutrients, hormones and waste products around the body
- Main component of many cells playing an important role in body temperature regulation
- Evaporation of sweat helps you to cool down, but this means water is lost during the cooling down process
