Diet And Nutrition Flashcards
7 components of a healthy balanced diet?
Carbs Minerals Vitamins Fats Water Proteins Fibre
What is the recommended amount of carbs, protein, fat and fruit or veg in the eat well guide?
Carbs- 55%
Protein- 15%
Fat- 30%
Fruit/veg- 5 portions
What are carbs vital for?
Energy production
What % of energy requirements do carbs account for?
75%
What are the 2 types of carbohydrates with examples of each and where they are stored?
Starch- rice,potato- liver and muscles
Sugar- fruit, honey- circulate in the blood
What is starch stored as?
What is sugar stored as?
Starch- glycogen
Sugar- glucose
What happens to a surplus of glucose?
It is converted to triglycerides and stored as fat.
What are 2 types of fats with examples of each?
Unsaturated fats- avocado, soya beans
Saturated fats- butter, bacon
What do unsaturated fats do?
4 things
Boost the delivery of oxygen
Improve endurance recovery
Help lower cholesterol
Reduce joint inflammation
Why should you limit intake of saturated fats?
They can cause cardiovascular diseases.
Where are the 2 types of fats mainly found?
What are there forms at room temperature?
Unsaturated- sunflower, olive and fish oils - liquid
Saturated- animal product- solid
5 uses of protein?
Growth and repair of tissue and cells Making muscle proteins Making haemoglobin Making enzymes, antibodies and collagen A 3rd source of fuel
What are vitamins and minerals?
Essential organic and inorganic nutrients required for healthy bodily functions
9 essential vitamins and minerals?
Calcium
Iron
Phosphorus
Vitamins: A,B,C,D,E,K
3 reasons we need calcium?
Bone health
Muscle contractions
Reduce blood clotting
2 reasons we need iron?
The formation of haemoglobin
The immune system
2 reasons we need phosphorus?
Bone health
Energy production
Why do we need vitamins A and E?
2 reasons
Antioxidant properties
Skin and eye health
3 reasons we need vitamin B?
The breakdown of food
Haemoglobin formation
Skin and eye health
Why do we need vitamin c?
It is good for skin, blood vessels and soft tissues
3 reasons why we need vitamin D?
Bone health
Protection against cancer
Protection against heart disease
2 reasons we need vitamin k?
Reduce blood clotting
Improve bone health
What are antioxidants?
Compounds to defend cells from free radicals.
What happens when free radicals accumulate?
They cause oxidative stress
What are fibres essential for?
The large intestines
What does fluid intake do for fibres?
Allows them to work properly and causes bulk on the bowel
3 benefits of fibre?
Reduce high blood pressure
Reduce cholesterol
Normalise glucose levels
4 things dehydration can cause?
Decreased plasma volume
Decreased stroke volume
Increased temperature
Increased heart rate
What is energy expenditure?
The sum of BMR, the Thermidor effect of food and energy expended to physical activity
What is BMR?
The minimum amount of energy required to sustain essential physiological functions at rest
What is the thermal effect of food?
The amount of energy used to eat, digest, absorb and use food.
5 effects to performers that don’t meet their nutritional needs?
Higher risk of injury Atrophy Decreased intensity and duration Slower recovery time Increased risk of fatigue, injury and illness.
What is the relationship between energy intake and energy expenditure?
If intake is greater than expenditure wight is gained
If I take is less than expenditure then weight is lost
If I take is equal to expenditure then weight stays the same
How do you work out BMR In males and females?
Males: (66+13.7 x weight(kg)) + (5 x height(cm)) - (6.8 x age(years))
Females: (665+9.6 x weight(kg)) + (1.8 x height(cm)) - (4.7 x age(years))
What are MET values used for?
To build precise pictures of additional energy expenditure associated with physical activity.
What is a glycemic index?
How quickly a carbohydrate effects blood glucose levels.
What meals should be eaten pre event?
2 advantages
1 disadvantage
3 hours prior: slow digesting, low glycemic index carb meal e.g. porridge
1-2 hours prior: smaller, fast digesting, high GI carb meal e.g. energy bar
+ maximise glycogen store
+ maintain glucose levels
- rebound hypoglycaemia
What is rebound hypoglycaemia?
When the blood tried to counteract raised glucose levels leading to dizziness and fatigue.
What meals should be eaten during an event?
2 advantages
2 disadvantages
Only for activities above an hour long, regular small amounts of fast digestive carbohydrates e.g. glucose tablets, tells, bananas, sports drinks.
+ maintain glucose levels
+ maintain muscle glycogen
- difficult to eat during activity
- has no effect if below 45 minute activity
What should be eaten post event? When?
Fast digestive carbs
Consumed within 30 minutes of event and for 2 hour intervals after for up to 6 hours.
1-1.5g/kg of weight of carbs per hour.
What are 3 classifications of sports drinks?
Hypotonic
Isotonic
Hypertonic
What do hypotonic drinks include? What is their purpose? What sort of performers are they used by?
Includes: lower concentration of glucose than blood.
Purpose: quickly replace fluid lost (sweating) small amounts of energy
Used by: performers not requiring an energy boost, e.g. jockeys and gymnasts.
What do isotonic drinks include, what is their purpose, and what performers are they used by?
Includes: an equal concentration of glucose to blood.
Purpose: quickly replace lost fluid, provides glucose for energy
Used by: middle and long distance runners, games players
What does hypertonic drinks include, what is their purpose, what performers are they used by?
Unclouded: higher concentration of glucose than blood
Purpose: post exercise to maximise glucose replenishment in recovery
Used by: ultra distance, mainly for recovery
What is glycogen loading?
A technique used to increase stores of glycogen in the muscles prior to an event
What is the process of glycogen loading?
7 days prior: reduce carb intake
7-3 days prior: high intensity training
Depletion: severe glycogen depletion In muscles
3 days prior: taper training, high carb diet.
4 benefits of glycogen loading?
Increased glycogen synthesis
Increased muscle stores of glycogen
Increased aerobic capacity
Delays fatigue
4 negatives of glycogen loading?
Increased water retention and bloating
Increased weight
Muscle stiffness, fatigue and tiredness in depletion
Depression and irritability during depletion phase
