Diet and nutrition Flashcards
What’s a balanced diet?
When the combination and proportions of each food source that best provide for a sportsperson’s nutritional requirements.
What is energy balance?
When Energy Input = Energy Expenditure. Natural energy balance, weight remains constant.
What is a positive energy balance?
When the energy Intake MORE THAN Energy expenditure. As a result of inactivity and too much dietary fat intake.
What is a negative energy balance?
When energy Intake is LESS THAN Energy Expenditure.
Why are vitamins, minerals and fibre essential?
They are needed for essential functions such as metabolic regulation, bone tissue growth, repair and gastrointestinal functioning (digestive system) respectively.
What is bicarbonate loading?
The process whereby an athlete ingests bicarbonate before a competition. This increases plasma bicarbonate levels which allows for higher levels of lactate in the blood. This delays the onset of fatigue in an all out an-aerobic activity such as 400m.
What’s can be caused by bicarbonate loading?
Cramping, vomiting and diarrhoea
What can happen if you drink caffein?
If taken one hour before activity, it can produce a significant increase in power output for all fibre types, thus improving fatigue resistance. It is not suitable for long distance (aerobic exercise).
What can happen if you drink caffeine?
If taken one hour before activity, it can produce a significant increase in power output for all fibre types, thus improving fatigue resistance. It is not suitable for long distance (aerobic exercise).
What is carbo-loading?
A strategy for optimising fuel intake - Raising of muscle glycogen above normal resting level before competition for endurance athletes (over 90 minutes).
What is the depletion repletion model?
During training at high intensity, you are depleting your glycogen stores and then 2 days prior to activity, to replete the stores, you are increasing your carbohydrate intake.
