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Exercise Physiology > Diet and Nutrition > Flashcards

Diet and Nutrition Flashcards

1
Q

Balanced diet

A

A diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients

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2
Q

What are the two types of carbohydrates

A

1) Simple
2) Complex

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3
Q

Simple carbohydrates

A
  • These are found in fruits and are easily digested by the body.
  • They are found in processed food
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4
Q

Complex carbohydrates

A
  • These are found in nearly plant based foods and usually take long for the body to digest
  • They are most commonly found in bread, pasta, rice and vegetables
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5
Q

What athletes would need carbohydrates

A

Anaerobic athletes (200m)

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6
Q

What are the functions of carbohydrates

A
  • Main source of energy
  • Fuel for high intensity anaerobic work
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7
Q

Glucose

A

A simple sugar and the major source of energy for the body’s cells

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8
Q

Glycogen

A

The stored form of glucose found in the muscles and the liver

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9
Q

Glycaemic index

A

This ranks carbohydrates according to their effect on our blood glucose levels

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10
Q

High GI

A
  • Foods with a high GI will cause a rapid, short rise in blood glucose
  • This will be short lived
  • Eaten 1-2 hours before exercise
  • Fruit smoothies, cereal bars, fruit flavoured yoghurts and fruit.
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11
Q

Low GI

A
  • Slower, sustained release of glucose to the blood
  • Blood glucose level maintained for longer
  • Should be eaten 3-4 hours before exercise
  • Beans on toast, Pasta or rice with a vegetable based source, breakfast cereal with milk, crumpets with jam or honey.
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12
Q

Saturated Fats

A
  • Bad
  • Lead to high cholesterol levels
  • Weight gain and health problems
  • Sweet, savoury and animal sources
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13
Q

Unsaturated fats

A
  • Good
  • Trans-fats
  • Avocado
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14
Q

Trans-fats

A
  • Are unsaturated fats
  • Adding Hydrogen for longer shelf life
  • Causes HDL
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15
Q

What are the importance of Fats

A
  • Energy for low intensity
  • Carry vitamins
  • Insulator
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16
Q

What athletes would use Fats

A

Marathon runner

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17
Q

Cholesterol

A

A type of fat found in the blood

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18
Q

HDL (High density lipoproteins)

A
  • They transport cholesterol in the blood to the tissues
  • They are classed as ‘bad’ cholesterol since they are linked to an increased risk of heart disease
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19
Q

LDL (Low density lipoproteins)

A
  • They transport excess cholesterol in the blood back to the liver where it is broken down.
  • They are classed as ‘good’ cholesterol since they lower the risk of developing heart disease.
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20
Q

Proteins

A

These are a combination of many chemicals called amino acids

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21
Q

What are the importance of Protein (5)

A
  • Muscle growth and repair
  • Make enzymes
  • Make hormones
  • Make haemoglobin
  • Minor source of energy
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22
Q

Food sources of protein

A
  • Eggs
  • Meat
  • Fish
  • Dairy products
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23
Q

What athletes would need protein

A

Power athletes
- Weightlifters
- Bodybuilders

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24
Q

Amino acids

A

Used in all body cells to build proteins

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25
Q

Vitamins

A

Essential nutrients that your body needs in small amounts in order to work properly

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26
Q

What are the three types of vitamins

A

1) B
2) C
3) D

27
Q

Fat-soluble vitamins

A

A, D, E and K
- Found in fatty food
- Dairy, Vegetable oils, Eggs, Liver and fatty tissues

28
Q

Water-soluble vitamins

A

B and C
Fruit, Vegetables and Dairy
Taken daily as not stored in body

29
Q

Vitamin C

A

(Green Veg and fruit)
- Protect cells and keep them healthy
- Maintain bones
- Maintain ligaments

30
Q

Vitamin D

A

(Made by our body)
- Exposed to sun
- Absorb calcium
- Less likely to suffer fractures

31
Q

Vitamin B1 (Thiamin)

A

Break down and release energy
(Eggs, Liver and Red meat)

32
Q

Vitamin B2

A

Break down and release energy
(Eggs, Liver and Cereal)

33
Q

Vitamin B6

A

Helps form Red blood cells and haemoglobin
(Eggs and Cereals)

34
Q

Vitamin B12

A

Form red blood cells and haemoglobin
(Red meat, liver, kidney and fish)

35
Q

Minerals

A
  • Ions (electrolytes)
  • Facilitate transmission of nerve impulses
  • Enable effective muscle contractions
  • (Meat, Fish and Eggs)
36
Q

Function of minerals

A
  • Facilitate transmission of nerve impulses
  • Enable effective muscle contractions
37
Q

Calcium

A
  • This is needed for strong bones and teeth
  • Necessary for efficient nerve and muscle function
38
Q

Sodium

A
  • Help regulate fluid levels in the body
  • Too much however cause high blood pressure which will increase risk of stroke or heart attack
39
Q

Iron

A
  • Helps forms haemoglobin in red blood cells which transports O2
  • Lack of iron = anaemia
40
Q

Electrolytes

A

Salts and minerals found in the blood that can conduct electrical impulses in the body

41
Q

Fibre

A
  • It can slow down the time it takes the body to break down food
  • Slower sustained release of energy
  • Fights diseases
  • Help prevent constipation
  • Wholemeal bread and pasta
42
Q

Water’s functions

A
  • Transports nutrients hormones and waste products around the body
  • It is the main component of many cells and plays an important role in regulating body temperature
43
Q

Dehydration

A

Occurs when the body is losing more fluid than its taking in.

44
Q

What can happen as a result of dehydration

A
  • Blood viscosity increases
  • Reduced sweating
  • Increase in core temp
  • Muscle fatigue and headaches
  • Increased HR = Lower Q
  • Decreased performance (RT)
45
Q

Glycogen loading

A

A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored

46
Q

What is the process of glycogen loading

A
  • 6 days before competition performer eats a high protein diet for three days
  • Exercise at relatively high intensity to burn off any existing carb stores
  • 3 days of a high carb and some light training
47
Q

What athletes use glycogen loading

A

Endurance performers

48
Q

Positive effects of glycogen loading

A

+Prevent them hitting a wall
+ Increase glycogen store in muscle
+ Delays fatigue
+ Increases endurance capacity

49
Q

Negative effects of glycogen loading

A
  • Water retention (bloat)
  • Heavy legs
  • Affects digestion
  • Weight increase
  • Irritability
50
Q

Carbo-window

A
  • Replenish glycogen stores during the first 20 mins will enhance performance for the next day
  • Chocolate milk (3:1 carb:protein)
51
Q

Creatine

A

Compound the body can make naturally which supplies energy for muscular contractions

52
Q

Creatine monohydrate

A
  • Increase amount of PC store in muscle
  • Fuel ATP-PC system (10s)
  • More creatine will allow system to last longer
53
Q

Which athletes would use creatine

A

Sprinters
Jumpers
Throwers

54
Q

Positive effects of creatine supplementation

A

+ Provide energy
+ Replenish PC stores
+ ATP-PC last longer
+ Improve muscle mass

55
Q

Negative effects of creatine supplementation

A
  • Side effects (muscle cramps, diarrhoea, bloating and vomit)
  • Hinders aerobic performance
  • Mixed evidence to show benefit
56
Q

Sodium bicarbonate

A

A white soluble compound used as an antacid

57
Q

What does Sodium bicarbonate do

A
  • Increases the buffering capacity of blood
  • Neutralises negative effects of lactic acid and hydrogen ions
  • Reduce acidity in muscles
58
Q

Positives effects of taking sodium bicarbonate

A

+ Reduces acidity in the muscle cells
+ Delays fatigue
+ Increases the buffering capacity of the blood

59
Q

Negative effects of taking sodium bicarbonate

A
  • Side effects (Vomit, pain, cramp, bloating and diarrhoea)
60
Q

Caffeine

A

A naturally occurring stimulant

61
Q

Positive effects of taking caffeine

A

+ Stimulant
+ Reduces fatigue
+ Allow fat to be used for energy
+ Improves decision making
+ Benefit aerobic athletes

62
Q

Negative effects of taking caffeine

A
  • Loss of fine control
  • Against rules of most sports
  • Side effects (dehydration, insomnia, cramps, vomit)
63
Q

What athletes would need protein

A

Power athletes
- Weightlifters
- Body builders

Exercise Physiology (14 decks)

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