Diet and Nutrition

Question 1

Macronutrients

Answer 1

-Protein(15%)
-Carbs(55%)
-Fats(30%)
-More than 1g/day

Question 2

Micronutrients

Answer 2

-Vitamins
-Minerals
-Less than 1g/day

Question 3

Simple vs Complex

Answer 3

Simple- smaller molecule
shorter + faster
Complex- larger molecule
longer release

Question 4

Carbohydrates

Answer 4

-Main energy store
-A fuel store for lactic acid and aerobic systems

Question 5

Fats

Answer 5

-Energy source in aerobic energy store
-Insulation
-Production of hormones

Question 6

Saturated vs unsaturated

Answer 6

Unsaturated
-Good fats eg. Avocado
Saturated
-Bad fats eg. Butter

Question 7

Soluble Vitamins

Answer 7

ADEK

Question 8

Water Soluble Vitamins

Answer 8

BC

Question 9

Fibre

Answer 9

30g a day
-Needed for digestive health

Question 10

Energy Expenditure

Answer 10

-Calories you burn in a day

Question 11

Ergogenic Acid

Answer 11

A technique or substance used to enhance performance or recovery. eg. Glycogen, bicarbonate, creatine, caffeine.

Question 12

Glycogen Loading

Answer 12

-Changes to nutrition and training load that maximises glycogen stores prior to the event.

Question 13

Benefits and Risks of Glycogen Loading

Answer 13

B- Delays fatigue
-Increased glycogen synthesis
R- Low blood glucose
-Weight gain

Question 14

Creatine

Answer 14

B- Increases phosphocreatine stores
-Increase strength and power
R- Cause stomach upset
-Water weight

Question 15

Sodium Bicarbonate

Answer 15

B- Buffers lactic acid
-Delays fatigue
R- Bloating
-Nausea

Question 16

Vitamin C

Answer 16

-Protects cell and keeps them healthy
-Green veg and fruit

Question 17

Vitamin D

Answer 17

-Absobtion of calcium which keeps bones and teeth healthy.
-Sunlight

Question 18

Vitamin B1

Answer 18

-Keeps nervous system healthy
-Yeast, eggs

Question 19

Vitamin B2

Answer 19

-Helps break down and release energy in food
-Dairy and liver

Question 20

Vitamin B3

Answer 20

-Keeps skin, eyes and nervous system healthy
-Eggs and cereals

Question 21

Vitamin B6

Answer 21

-Helps form haemoglobin
-Meat, fish and eggs

Question 22

Vitamin B12

Answer 22

-Makes red blood cells
-Red meat and dairy