Diet and Nutrition Flashcards
What is the recommended calorie intake for men and women?
Men = 2,550 calories a day
Women = 1,940 calories a day
What is the composition of a balanced diet?
55% carbohydrates
15% protein
30% fats
What do carbohydrates do?
Help with energy production, cell division, active transport and formation of molecules.
How can carbohydrates be consumed?
- starches (rice/potatoes) which are stored as glycogen in the liver and muscles
- sugars (fruit/honey) which circulate in the bloodstream as glucose
Best foods to consume are starches to maximise stores of glycogen .
What do proteins do?
Essential for growth and repair of cells and tissues + used to make proteins.
How can proteins be consumed?
- meat
- eggs
What do fats do?
Provide the body with fatty acids for energy production.
How can fats be consumed?
Saturated Fatty Acids - butter and bacon
Unsaturated Fatty Acids - avocado and soya-beans
What do minerals do?
Necessary for bone and tooth health
Give 2 examples of minerals?
Calcium - important for bone health, muscle contraction and blood clotting
Iron - important for the formation of haemoglobin
What do vitamins do?
Help to maintain healthy body functions.
What are the 2 different types of vitamin and what food can they be found in?
- Fat soluble (vegetable oils, eggs)
- Water soluble (fruit, vegetables, milk)
Name and describe the function of the FAT soluble vitamins.
Vitamin A - antioxidant and important for eye health/ cell and bone growth
Vitamin D - important for bone health and protects against cancer
Vitamin E - antioxidant and important for skin, eye and immune system
Vitamin K - important for blood clotting and bone health
Name and describe the function of the WATER soluble vitamins.
Vitamin B - important for the breakdown of food
Vitamin C - important for skin, blood vessels and bone health
What does fibre do?
Helps to keep large intestine functioning.
How can fibres be consumed?
- cereals
- bread
- beans
- fruit
- vegetables
What is water essential for?
Water is essential for hydration before, during and after training and competition. Dehydration can result in decreased plasma volume, stroke volume and increased temperature and heart rate.
What is Basal Metabolic Rate (BSM)?
The minimum amount of energy required to sustain essential physiological function at rest
What is a MET value?
The ratio of a performer’s working metabolic rate to their resting metabolic rate
Describe energy balance.
The energy balance is the relationship between energy intake and energy expendature.
- If expendature and intake match, weight is maintained
- If expendature is greater, weight may be lost
- If intake is greater, weight may be gained
What are Ergogenic aids?
A substance, object or method used to improve or enhance performance.
What company aims to reduce doping?
World Anti-Doping Association (WADA)
What are PHARMACOLOGICAL AIDS?
Pharmacological Aids are taken to increase the levels of hormones or neural transmitters naturally produced by the body.
What are the 3 PHARMACOLOGICAL AIDS?
- Anabolic Steroids
- Erythropoitin (EPO)
- Human Growth Hormone (HGH)
Describe ANABOLIC STEROIDS function and analyse.
Anabolic steroids are synthetic hormones which resemble the male hormone testosterone and are taken to promote protein synthesis and muscle growth.
- Associated with explosive strength performers such as sprinters
< increased muscle mass and strength
< increased speed of recovery
< increased intensity and duration of training
> irritability, aggression and mood swings
liver damage / heart failure
acne / hormonal disturbances
Describe ERYTHROPOITIN’s function and analyse.
EPO is a naturally produced hormone responsible for the production of red blood cells.
- Difficult to detect through blood or urine samples, and can lead to hyper-viscosity
< increased red blood cell and haemoglobin count
< increased oxygen transport and aerobic capacity
< increased intensity and duration of performance before fatigue
> increased blood viscosity
decreased cardiac output
increased risk of blood clots
Describe HUMAN GROWTH HORMONE’s function and analyse.
HGH is a synthetic product copying the naturally produced growth hormone.
- Associated with maximal and explosive strength based performers (bodybuild)
< increased muscle mass and strength
< increased fat metabolism and decreased fat mass
< increased blood glucose level
< increased speed of recovery
> abnormal bone and muscle development
enlargement of the vital organs (organ failure)
increased risk of certain cancers and diabetes
What are PHYSIOLOGICAL AIDS?
A group of ergogenic aids used to increase the rate of adaptation by the body to increase performance.
What are the 3 PHYSIOLOGICAL AIDS?
- Blood doping
- Intermittent hypoxic training (IHT)
- Cooling aids
Describe BLOOD DOPING’s function and analyse.
Blood doping is an illegal method of increasing red blood cell content.
- Associated with endurance performers (cyclists)
< increased red blood cell and haemoglobin count
< increased oxygen transport and aerobic capacity
< increased intensity and duration of performance before fatigue
> icreased blood viscosity
decreased cardiac output
increased risk of blood clots and heart failure
risk of infections
Describe INTERMITTENT HYPOXIC TRAINING and analyse.
IHT is a method where athletes live at sea level, but train under hypoxic conditions.
- Increases red blood cell and haemoglobin volume
- 4-8 weeks of high intensity work intervals of 1-3 minute duration
< increased red blood cell, haemoglobin and oxygen-carrying capacity
< increased intensity and duration before fatigue
< increased mitochondria and buffering capacity, delaying OBLA
> benefits are quickly lost
may lose motivation and disrupt training patterns
hard to reach normal work rates
decrease immune function (more risk of infection)
Describe COOLING AIDS function and analyse.
Pre Event:
- ice vests / cold towel wraps
- reduce overheating or dizziness
- worn for 10-30 minutes during warm up
During Event (injury):
- ice packs and sprays
- reduce pain and swelling
After Event:
- ice baths
- remove lactic acid
< reduce core body temperature
< decreased sweating , dehydration and fatigue
< decreased pain and swelling
< increased speed of recovery
< decreased DOMS
> ice burns or pain
chest pain in elderly
dangerous for those with heart conditions
What are the types of nutritional aid?
- Amount, composition and timing of meals
- Glycogen loading
- Hydration
- Creatine
- Caffine
- Bicarbonate
- Nitrate
What is the amount, composition and timing of meals for an ENDURANCE performer?
- moderate intensity for 1 hour = 5-7 g carbs per kg body weight
- high intensity for 4+ hours = 10-12 g carbs per kg body weight
- pr/post event meals should be high carbs
PRE EVENT MEAL:
- 3 hours before
- slow digesting carbs (low GI) such as porridge oats
- 1-4 g per kg body weight
- 1/2 hours before
- fast digesting carbs (high GI) such as honey on a bagel
DURING EVENT MEAL:
- small amount of high GI carbs to maintain glucose levels
AFTER EVENT MEAL:
- 1-1.5 g per kg body weight per hour
- consumed within 30 minutes
- high GI food
What is the amount, composition and timing of melas for a STRENGTH performer?
- 5-6 small meals per day, every few hours
- up to 30% lean protein to enhance muscle building and repair
- low GI carbs
- limited fat intake
PRE TRAINING MEAL:
- 30-60 minutes before
- equal quantities of high GI and protein
POST TRAINING MEAL:
- within 2 hours
- high GI and protein (replaced lost glycogen)
What is GLYCOGEN LOADING?
The manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen.
What does a week of GLYCOGEN LOADING look like?
Day 1 = glycogen-depleting bout of endurance exercise
Day 2 - 3 = high protein, high fat diet
Day 4 = glycogen-depleting bout of endurance exercise
Day 5 - 7 = high carbohydrate diet while training is tapered or reduced
What are the strengths and weaknesses of GLYCOGEN LOADING?
Strengths:
< increased glycogen stores
< increased endurance capacity
< delays fatigue
< increased time to exhaustion by up to 30%
Weaknesses:
> hypoglycaemia in depletion
> poor recovery in depletion
> gastrointestinal problems
> increased risk of injury
What can DEHYDRATION cause?
- decreased heat regulation / increased temperature
- increased blood viscosity
- increased heart rate
- increased fatigue
- decreased cognitive function
What can a loss of electrolytes cause?
The loss of electrolytes through the sweat can also cause fatigue and cramping
What are the 3 classifications of sports drink which contain glucose and electrolytes?
HYPOTONIC - contain a lower concentration of glucose than the blood stream
- used by athletes for hydration without the energy boost (jockey)
ISOTONIC - contain an equal concentration of glucose to the blood stream
- quickly rehydrate and supply glucose for energy production (runner)
HYPERTONIC - contain a higher concentration of glucose than the blood stream
- usually used post-exercise to maximise glycogen replenishment
in recovery
What is CREATINE used for?
- Creatine is stored in the muscle tissue as phosphocreatine and used to fuel very high-intensity energy production, typically for weightlifters.
- Many athletes supplement their diet with creatine. This can increase muscle stores of PC by up to 50% allowing a performer to train at a higher intensity for longer.
What are some strengths and weaknesses of CREATINE?
Strengths:
< increased PC stores
< increased fuel for very high-intensity energy production
< increased intensity and duration of training
< increased maximum and explosive strength
Weaknesses:
> increased weight gain
> increased water retention
> muscle cramps
> gastrointestinal problems
What are some strengths and weaknesses of CREATINE?
Strengths:
< increased PC stores
< increased fuel for very high-intensity energy production
< increased intensity and duration of training
< increased maximum and explosive strength
Weaknesses:
> increased weight gain
> increased water retention
> muscle cramps
> gastrointestinal problems
What does CAFFINE do?
Caffine is a stimulant used to heighten the central nervous system and mobilise fats to prolong aerobic energy production
- increases alertness, concentration and reaction
What are some strengths and weaknesses of CAFFINE?
Strengths:
< increased nervous stimulation
< increased focus and concentration
< increased mobilisation of fats
< preservation of muscle glycogen
< increased endurance performance
Weaknesses:
> diuretic effect leading to dehydration
> insomnia and anxiety
> gastrointestinal problems
What does BICARBONATE do?
An alkeline which acts as a buffer to neutralise the rise in lactic acid associated with intense anaerobic activity (delays fatigue)
What are some strengths and weaknesses of BICARBONATE?
Strengths:
< increased buffering capacity
< delay OBLA
< increased intensity and duration of performance
Weaknesses:
> possible gastrointestinal problems
> unpleasant taste, causing nausea
What do NITRATES do?
Inorganic compunds which dilate blood vessels, reducing blood pressure and increasing blood flow to the muscles
What are some strengths and weaknesses of NITRATES?
Strengths:
< reduced blood pressure
< increased blood flow
< delays fatigue
< increased intensity of performance
Weaknesses:
> headaches, dizziness
> long term effects are unclear
> possible carcinogenic risk
