Diet And Nutrition Flashcards
Carbohydrates
Source of energy
Main fuel for high intensity/anaerobic activity
Digested and converted into glucose which enters the bloodstream
Limited stores so regular refuelling is necessary
Simple carbohydrates
Quickest source of energy and easily digested by the body
Found in fruits and anything with refined sugar added
Complex carbohydrates
Found in nearly all plant based foods and usually take longer to digest
Found in bread, pasta, rice
Fats
Source of energy for low intensity work
Too much and/or paired with a sedentary lifestyle will lead to excessive weight gain which will reduce stamina, flexibility and lead to health problems eg. CHD’s, diabetes, high blood pressure
Used for absorption of vitamins
Saturated fats
Most common from animal sources eg butter, cheese
Bad for your health if consumed in high amounts
Lead to health problems
Trans fats
Artificial hydrogenated fats
Can be found in meat and dairy products
Most made from industrial processes allowing a longer shelf life
Bad for you can lead to high cholesterol, heart disease, diabetes
Cholesterol
Fatty substance found in the blood
Too much saturated fat raises cholesterol levels
Made in liver and carried in blood as low density lipoproteins and high density lipoproteins
Too much LDL leads to fatty deposit causing issues with blood flow. HDL takes it to the liver to be deposited of
Proteins
Combination of amino acids
Important for growth and repair of muscle tissue and to make enzymes, hormones and haemoglobin
Source of energy
Tend to be used by power athletes who have greater need to grow and repair muscles eg. Weightlifter
Vitamins
Keep an individual healthy with a good immune system. This allows a performer to train maximally and recover faster
Calcium
Needed for strong bones and teeth
Also necessary for efficient nerve and muscle contraction
Sodium
Regulates fluid levels in the body
Too much can increase blood pressure increasing the risk of a stroke or heart attack
Iron
Involved in the formation of haemoglobin in red blood cells which helps transport oxygen improving stamina
Lack of iron can lead to anaemia
Fibre
Slows down the time it takes the body to break down food resulting in a slower more sustained release of energy
Causes bulk in the small intestine helping to prevent constipation and aid digestion
Eg. Wholemeal bread/pasta, potatoes, nuts
Water
Transports nutrients, hormones and waste around the body
Important in regulating body temperature through sweating
Lack of water can cause dehydration which results in muscle fatigue, increased blood viscosity, slower reaction time
B1 (thiamin)
Break down and release energy from food
Keeps nervous system healthy
Eg. Yeast, nuts
B2 (riboflavin)
Break down and release energy from food
Keeps skin, eyes and nervous system healthy
Eg. Fruit, veg
B6
Helps form haemoglobin
Helps use and store energy
B12
Makes red blood cells
Keeps nervous system healthy
Eg. Red meat
Vitamin c
Protects cells and keeps them healthy
Helps the maintenance of bones, teeth, gums and connective tissue (eg. Ligaments)
Eg. Green veg
Vitamin d
Absorption of calcium which keeps bones and teeth healthy
Most vitamin d is made by the body when exposed to sunlight
Glycogen loading
Form of dietary manipulation to increase glycogen stores above that which is normally stored
3 methods of glycogen loading
- 6 days before eat a diet high in protein with high intensity exercise to burn off existing carbohydrate stores for 3 days. Then 3 days of diet high in carbohydrates and light training
- day before competition 3 minutes of high intensity exercise opens a carbo window. Replenishing glycogen stores in the 20 minutes immediately after exercise helps restore lost glycogen. The carbo window closes after 2 hours.
- Training intensity reduced the week before competition. 3 days before competition eat a high carbohydrate diet with light exercise
