Diet and nutrition Flashcards
What do carbohydrates do?
Provide energy
Which athletes require carbohydrates?
Endurance athletes
What do proteins do?
Grow and repair cells and tissues
Provide energy
Makes muscle proteins, haemoglobin, enzymes, antibodies and collagen
Which athletes require protein?
Athletes who want to improve/maintain strength
What do fats do?
Provide energy
Insulate nerves
Protect organs
Form cell membranes
What do unsaturated fatty acids do?
Boost the delivery of oxygen
Improve endurance
Help with recovery
Reduce joint inflammation
Why should you limit intake of saturated fatty acids?
To reduce the risk of cardio vascular diseases
What do minerals do?
Increase the efficency of oxygen carrying capacity
Nerve function
Enzyme formation
Name 3 minerals
Iron
Phosphorus
Calcium
What does iron do?
Formation of haemoglobin
What does phosphorus do?
Bone health
What does calcium do?
Bone health
Muscle contraction
What do vitamins do?
Help body to function and prevents diseases
What does vitamin A do?
Antioxidant properties
What does vitamin B do?
Haemoglobin formation
What does vitamin C do?
Blood vessels and skin
What does vitamin D do?
Bone health
What does vitamin E do?
Eye health
What does vitamin K do?
Prevents blood clotting
What does fibre do?
Prevents constipation by absorbing water
How do we lose water?
Through sweating and breathing
Explain what happens if water isn’t replaced
Dehydration
- decreased blood plasma volume
- decreased stroke volume
- increased temperature
- increased HR
Why does have insufficient calories have a negative impact on training and performance?
Results in muscle loss
Decreases intensity and duration of performance
Increased risk of injury and fatigue
What is energy expenditure?
The total number of calories needed to perform daily tasks
What is energy balance?
The relationship between energy intake and expenditure
How is weight gained?
When energy intake is bigger than energy expenditure
How is weight lost?
When energy intake is smaller than energy expenditure
How is weight maintained?
When energy intake is equal to energy expenditure
Name the 3 types of ergogenic aids
Pharmalogical aids
Physiological aids
Nutritional aids
Name 3 pharmalogical aids that are all illegal
Anabolic steroids
Erythropoietin
Human growth hormone
What are anabolic steroids and which athletes would take them?
Synthetic testosterone
Weightlifters, sprinters, power athletes
What are the disadvantages and disadvantages of anabolic steroids?
+ve: increased muscle mass and strength
-ve: mood swings
What is erythropoietin and which athletes would take them?
A naturally producing hormone that is produced artificially (RhEPO)
Endurance athletes
What are the disadvantages and disadvantages of erythropoietin?
+ve: increased RBC count and haemoglobin
-ve: increased blood viscosity (blood clots)
What is human growth hormone and which athletes would take them?
Artificially produced HgH
Used by any type of athlete
What are the disadvantages and disadvantages of of human growth hormone?
+ve: increased muscle mass and strength
-ve: abnormal bone and muscle development
Name the physiological aid that is illegal
Blood doping
Name the 2 physiological aids that are legal
Intermittent hypoxic training
Cooling aids
What is blood doping and which athletes would use it?
Involves removing blood, storing it and reinjected it at a later date
Endurance athletes
What are the disadvantages and disadvantages of blood doping?
+ve: increased RBC count which increased oxygen transport and aerobic capacity
-ve: increased blood viscosity
What is intermittent hypoxic training and what athletes use it?
Training in altitude (hypoxic) conditions whilst remaining at sea level
Endurance athletes
What are the disadvantages and disadvantages of intermittent hypoxic training?
+ve: increases RBC count
-ve: benefits lost quickly
What are cooling aids and which athletes use them?
Equipment that helps to speed up recovery
E.g. ice vests, ice baths
All athletes use them
What are the disadvantages and disadvantages of cooling aids?
+ve: decreases body temperatures and reduces injury pain
-ve: masks and worsens injuries
Name the nutritional aids that are all legal
Carb loading
Pre-event meals
During event meals
Post-event meals
What is involved in carb loading and which athletes use it?
Days 1-4 before event: low carb diet and high intensity training
Days 5-7 before event: high carb diet and low intensity training
Endurance athletes
What are the disadvantages and disadvantages of
+ve: increased glycogen stores
-ve: hyperglycaemia and poor recovery rates
What is a pre-event meal?
A meal eaten 3 hours before that include carbohydrates
What are the disadvantages and disadvantages of pre-event meals?
+ve: tops up liver glycogen
-ve: avoid carbohydrates immediately prior to event
What is a during event meal?
Eating small amounts in activities that last more than 1 hour
E.g. energy gels
What are the disadvantages and disadvantages of a during event meal?
+ve: maintains blood glucose levels
-ve: can be difficult to eat during an event
What is a post-event meal?
A meal that contains carbohydrates and that is consumed in the first 30 mins after an event
What are the disadvantages and disadvantages of a post-event meal?
+ve: promotes faster recovery rates of glycogen
-ve: not always possible
What is a hypotonic drink and what type of exercise are they used for?
A drink that has a lower concentration of glucose than the blood
Prolonged exercise
What is a hypertonic drink and what type of exercise are they used for?
A drink that has a higher concentration of glucose than the blood
Used during recovery
What is a isotonicc drink and what type of exercise are they used for?
A drink that has an equal concentration of glucose in blood
Used during events over 1 hour
Name 4 legal supplements that help to improve performance
Creatine
Caffeine
Bicarbonate
Nitrates
What is creatine?
A powder that increases phosphocreatine stores.
Used for high energy intensity production
What are the disadvantages and disadvantages of creatine?
+ve: increased intensity and duration of training
-ve: increased weight gain
What is caffeine?
A stimulant that stimulates the CNS and increases the breakdown of FFAs for aerobic energy production
Used by endurance athletes
What are the disadvantages and disadvantages of caffeine?
+ve: increases nervous stimulation and focus
-ve: diuretic effect
What is bicarbonate?
An alkaline which acts as a buffer to neutralise an increase in the acidity of the blood stream
What are the disadvantages and disadvantages of bicarbonate?
+ve: increase tolerance to lactic acid (delays OBLA)
-ve: gastrointestinal problems
What are nitrates?
Inorganic compounds which dilate blood vessels and decrease blood pressure
What are the disadvantages and disadvantages of nitrates?
+ve: decreased blood pressure and increase intensity and duration of performance
-ve: headaches and dizziness
