Diet and Nutrition Flashcards
Macronutrients
-Protein(15%)
-Carbs(55%)
-Fats(30%)
-More than 1g/day
Micronutrients
-Vitamins
-Minerals
-Less than 1g/day
Simple vs Complex
Simple- smaller molecule
shorter + faster
Complex- larger molecule
longer release
Carbohydrates
-Main energy store
-A fuel store for lactic acid and aerobic systems
Fats
-Energy source in aerobic energy store
-Insulation
-Production of hormones
Saturated vs unsaturated
Unsaturated
-Good fats eg. Avocado
Saturated
-Bad fats eg. Butter
Soluble Vitamins
ADEK
Water Soluble Vitamins
BC
Fibre
30g a day
-Needed for digestive health
Energy Expenditure
-Calories you burn in a day
Ergogenic Acid
A technique or substance used to enhance performance or recovery. eg. Glycogen, bicarbonate, creatine, caffeine.
Glycogen Loading
-Changes to nutrition and training load that maximises glycogen stores prior to the event.
Benefits and Risks of Glycogen Loading
B- Delays fatigue
-Increased glycogen synthesis
R- Low blood glucose
-Weight gain
Creatine
B- Increases phosphocreatine stores
-Increase strength and power
R- Cause stomach upset
-Water weight
Sodium Bicarbonate
B- Buffers lactic acid
-Delays fatigue
R- Bloating
-Nausea
Vitamin C
-Protects cell and keeps them healthy
-Green veg and fruit
Vitamin D
-Absobtion of calcium which keeps bones and teeth healthy.
-Sunlight
Vitamin B1
-Keeps nervous system healthy
-Yeast, eggs
Vitamin B2
-Helps break down and release energy in food
-Dairy and liver
Vitamin B3
-Keeps skin, eyes and nervous system healthy
-Eggs and cereals
Vitamin B6
-Helps form haemoglobin
-Meat, fish and eggs
Vitamin B12
-Makes red blood cells
-Red meat and dairy
