Diet and Nutrition Flashcards
Balanced diet
A diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients
What are the two types of carbohydrates
1) Simple
2) Complex
Simple carbohydrates
- These are found in fruits and are easily digested by the body.
- They are found in processed food
Complex carbohydrates
- 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
What athletes would need carbohydrates
Anaerobic athletes (200m)
What are the functions of carbohydrates
- Main source of energy
- Fuel for high intensity anaerobic work
Glucose
A simple sugar and the major source of energy for the body’s cells
Glycogen
The stored form of glucose found in the muscles and the liver
Glycaemic index
This ranks carbohydrates according to their effect on our blood glucose levels
High GI
- 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.
Low GI
- 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.
Saturated Fats
- Bad
- Lead to high cholesterol levels
- Weight gain and health problems
- Sweet, savoury and animal sources
Unsaturated fats
- Good
- Trans-fats
- Avocado
Trans-fats
- Are unsaturated fats
- Adding Hydrogen for longer shelf life
- Causes HDL
What are the importance of Fats
- Energy for low intensity
- Carry vitamins
- Insulator
What athletes would use Fats
Marathon runner
Cholesterol
A type of fat found in the blood
HDL (High density lipoproteins)
- 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
LDL (Low density lipoproteins)
- 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.
Proteins
These are a combination of many chemicals called amino acids
What are the importance of Protein (5)
- Muscle growth and repair
- Make enzymes
- Make hormones
- Make haemoglobin
- Minor source of energy
Food sources of protein
- Eggs
- Meat
- Fish
- Dairy products
What athletes would need protein
Power athletes
- Weightlifters
- Bodybuilders
Amino acids
Used in all body cells to build proteins
Vitamins
Essential nutrients that your body needs in small amounts in order to work properly
What are the three types of vitamins
1) B
2) C
3) D
Fat-soluble vitamins
A, D, E and K
- Found in fatty food
- Dairy, Vegetable oils, Eggs, Liver and fatty tissues
Water-soluble vitamins
B and C
Fruit, Vegetables and Dairy
Taken daily as not stored in body
Vitamin C
(Green Veg and fruit)
- Protect cells and keep them healthy
- Maintain bones
- Maintain ligaments
Vitamin D
(Made by our body)
- Exposed to sun
- Absorb calcium
- Less likely to suffer fractures
Vitamin B1 (Thiamin)
Break down and release energy
(Eggs, Liver and Red meat)
Vitamin B2
Break down and release energy
(Eggs, Liver and Cereal)
Vitamin B6
Helps form Red blood cells and haemoglobin
(Eggs and Cereals)
Vitamin B12
Form red blood cells and haemoglobin
(Red meat, liver, kidney and fish)
Minerals
- Ions (electrolytes)
- Facilitate transmission of nerve impulses
- Enable effective muscle contractions
- (Meat, Fish and Eggs)
Function of minerals
- Facilitate transmission of nerve impulses
- Enable effective muscle contractions
Calcium
- This is needed for strong bones and teeth
- Necessary for efficient nerve and muscle function
Sodium
- Help regulate fluid levels in the body
- Too much however cause high blood pressure which will increase risk of stroke or heart attack
Iron
- Helps forms haemoglobin in red blood cells which transports O2
- Lack of iron = anaemia
Electrolytes
Salts and minerals found in the blood that can conduct electrical impulses in the body
Fibre
- 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
Water’s functions
- 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
Dehydration
Occurs when the body is losing more fluid than its taking in.
What can happen as a result of dehydration
- Blood viscosity increases
- Reduced sweating
- Increase in core temp
- Muscle fatigue and headaches
- Increased HR = Lower Q
- Decreased performance (RT)
Glycogen loading
A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored
What is the process of glycogen loading
- 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
What athletes use glycogen loading
Endurance performers
Positive effects of glycogen loading
+Prevent them hitting a wall
+ Increase glycogen store in muscle
+ Delays fatigue
+ Increases endurance capacity
Negative effects of glycogen loading
- Water retention (bloat)
- Heavy legs
- Affects digestion
- Weight increase
- Irritability
Carbo-window
- Replenish glycogen stores during the first 20 mins will enhance performance for the next day
- Chocolate milk (3:1 carb:protein)
Creatine
Compound the body can make naturally which supplies energy for muscular contractions
Creatine monohydrate
- Increase amount of PC store in muscle
- Fuel ATP-PC system (10s)
- More creatine will allow system to last longer
Which athletes would use creatine
Sprinters
Jumpers
Throwers
Positive effects of creatine supplementation
+ Provide energy
+ Replenish PC stores
+ ATP-PC last longer
+ Improve muscle mass
Negative effects of creatine supplementation
- Side effects (muscle cramps, diarrhoea, bloating and vomit)
- Hinders aerobic performance
- Mixed evidence to show benefit
Sodium bicarbonate
A white soluble compound used as an antacid
What does Sodium bicarbonate do
- Increases the buffering capacity of blood
- Neutralises negative effects of lactic acid and hydrogen ions
- Reduce acidity in muscles
Positives effects of taking sodium bicarbonate
+ Reduces acidity in the muscle cells
+ Delays fatigue
+ Increases the buffering capacity of the blood
Negative effects of taking sodium bicarbonate
- Side effects (Vomit, pain, cramp, bloating and diarrhoea)
Caffeine
A naturally occurring stimulant
Positive effects of taking caffeine
+ Stimulant
+ Reduces fatigue
+ Allow fat to be used for energy
+ Improves decision making
+ Benefit aerobic athletes
Negative effects of taking caffeine
- Loss of fine control
- Against rules of most sports
- Side effects (dehydration, insomnia, cramps, vomit)
What athletes would need protein
Power athletes
- Weightlifters
- Body builders
