diet and nutrition

Question 1

two types of nutrients

Answer 1

• macronutrients = carbs, protein, fats

- micronutrients = vitmains, minerals

Question 2

carbohydrates

Answer 2

• sugars + starches stored in the body as glycogen + converted into glucose to fuel (aerobic + anaerobic) energy production
• starch = rice, potato stored in MUSCLE + LIVER as GLYCOGEN
• sugar = fruit, honey circulate BLOOD STREAM as GLUCOSE

Question 3

protein

Answer 3

• amino acids essential for growth and repair of cells and tissues
• used to make muscle proteins (hypertrophy)
• compensate for increased muscle breakdown after intense activity

Question 4

fats

Answer 4

• triglycerides which provide energy the body with fatty acids for energy production
• contribute to AEROBIC energy production (2x energy yield of glycogen)
• protect organs + provide energy = more energy than carbs at low intensity
• unsaturated better as boosts delivery of o2, improves endurance, recovery rates + reducing inflammation and joint stiffness

Question 5

minerals

Answer 5

• essential INORGANIC nutrients required in small quantities to maintain bodily functions
• e.g. nerve function and bone health
• e.g. cerelas, meat, fish, fruit and veggies

Question 6

vitamins

Answer 6

• essential ORGANIC nutrients required in small quantities to maintain healthy body functions

Question 7

proportion of macronutrients

Answer 7

55% carbs
30% fat
15% protein
5 portions of fruit + veg

Question 8

water

Answer 8

• 2/3 body weight
• essnetial for chemical reactions
• dissolve more substances around the body
• blood plasma is 90% water
• carries glucose to respiring muscles
• hydration

Question 9

fibre

Answer 9

• found in e.g. cererals, bread, beans, lentils, fruit and veggies
• important for intestine function

Question 10

hydration evaluation

Answer 10

+ help prevent dehydration/ fluid loss
+ help maintain correct core temperature
- can cause nausea/ vomiting/ headaches

Question 11

pre-event meal

Question 12

during event meal

Question 13

post-event meal

Question 14

energy expenditure

Answer 14

intake > expenditure = weight gain
intake < expenditure = weight loss
intake = expenditure = weight maintain

Question 15

hydration

Answer 15

• loss of electrolytes through sweat can cause fatigue + cramping
• composition of fluid is important as electrolytes lost through the sweat must also be replaced to promote correct rehydration

Question 16

hypertonic solutions

Question 17

hypotonic solutions

Question 18

isotonic solutions