Diet And Nutrition

Question 1

Carbohydrates

Answer 1

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

Question 2

Simple carbohydrates

Answer 2

Quickest source of energy and easily digested by the body

Found in fruits and anything with refined sugar added

Question 3

Complex carbohydrates

Answer 3

Found in nearly all plant based foods and usually take longer to digest
Found in bread, pasta, rice

Question 4

Fats

Answer 4

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

Question 5

Saturated fats

Answer 5

Most common from animal sources eg butter, cheese
Bad for your health if consumed in high amounts
Lead to health problems

Question 6

Trans fats

Answer 6

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

Question 7

Cholesterol

Answer 7

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

Question 8

Proteins

Answer 8

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

Question 9

Vitamins

Answer 9

Keep an individual healthy with a good immune system. This allows a performer to train maximally and recover faster

Question 10

Calcium

Answer 10

Needed for strong bones and teeth

Also necessary for efficient nerve and muscle contraction

Question 11

Sodium

Answer 11

Regulates fluid levels in the body

Too much can increase blood pressure increasing the risk of a stroke or heart attack

Question 12

Iron

Answer 12

Involved in the formation of haemoglobin in red blood cells which helps transport oxygen improving stamina
Lack of iron can lead to anaemia

Question 13

Fibre

Answer 13

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

Question 14

Water

Answer 14

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

Question 15

B1 (thiamin)

Answer 15

Break down and release energy from food
Keeps nervous system healthy
Eg. Yeast, nuts

Question 16

B2 (riboflavin)

Answer 16

Break down and release energy from food
Keeps skin, eyes and nervous system healthy
Eg. Fruit, veg

Question 17

B6

Answer 17

Helps form haemoglobin

Helps use and store energy

Question 18

B12

Answer 18

Makes red blood cells
Keeps nervous system healthy
Eg. Red meat

Question 19

Vitamin c

Answer 19

Protects cells and keeps them healthy
Helps the maintenance of bones, teeth, gums and connective tissue (eg. Ligaments)
Eg. Green veg

Question 20

Vitamin d

Answer 20

Absorption of calcium which keeps bones and teeth healthy

Most vitamin d is made by the body when exposed to sunlight

Question 21

Glycogen loading

Answer 21

Form of dietary manipulation to increase glycogen stores above that which is normally stored

Question 22

3 methods of glycogen loading

Answer 22

• 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