Diet And Nutrition

Question 1

What is atherosclerosis?

Answer 1

Where arteries become clogged with fatty substances.

Question 2

What are Low Density Lipoproteins (LDL)

Answer 2

These transport cholesterol in the blood to the tissue and are classed as ‘bad’ cholesterol since they are linked to an increased risk of heart disease.

Question 3

What are High Density Lipoproteins (HDL)?

Answer 3

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

Question 4

What is dehydration?

Answer 4

Happens when the body is losing more fluid than it is taking in.

Question 5

What is buffering?

Answer 5

The ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain the pH level.

Question 6

What is lactic acid?

Answer 6

A by product of anaerobic respiration. As it accumulates, it causes fatigue.

Question 7

What are hydrogen ions?

Answer 7

Responsible for the acidity of the blood.

Question 8

What are sources of vitamin C, and what is its exercise related functions?

Answer 8

• Green vegetables and fruit
• Protects cells and keeps them healthy
• Required for the breakdown of carnitine, which is a molecule essential for the transport of fatty acids into the mitochondria.
• Helps in the maintenance of bones, teeth, gums and connective tissues such as ligaments.

Question 9

What are sources for vitamin D and what are its sport related functions?

Answer 9

• Most vitamin D is made by our body under the skin when it is exposed to sunlight; to a lesser extent it can come from oily fish and diary products.
• Has a role in the absorption of calcium, which keeps bones and teeth healthy.
• Helps with phosphocreatine recovery in the mitochondria.

Question 10

What are sources of B1 vitamin and it’s sport related functions?

Answer 10

• Yeast, egg, liver, whole grain bread, nuts, red meat and cereals.
• Works with other B group vitamins to help break down and release energy from food.
• Keeps the nervous system healthy.

Question 11

What are vitamin B2 sources and it’s sports related functions?

Answer 11

• Dairy products, liver, vegetables, eggs, cereals and fruit.
• works with other B group vitamins to help break down and release energy from food.
• Keeps our skin, eyes and nervous system healthy.

Question 12

What are the sources of B6 vitamins and it’s sport related functions?

Answer 12

• Meat, fish, eggs, bread, vegetables and cereals.
• Helps for haemoglobin
• Helps the body to use and store energy from protein and carbohydrates in food.

Question 13

What are the sources of B12 and it’s sports related functions?

Answer 13

• Red meat, dairy products and fish.
• Makes red blood cells and keeps the nervous system healthy.
• Releases energy from food.

Question 14

What is calcium’s exercise related function?

Answer 14

This is needed for strong bones and teeth and is also necessary for efficient nerve and muscle contraction, which is important during exercise.

Question 15

What is sodium’s exercise related functions?

Answer 15

This helps regulate fluid levels in the body. However, too much sodium is linked to an increase in blood pressure, which can increase the risk of a stroke or heart attack.

Question 16

What is irons exercise related function?

Answer 16

This is involved in the formation of haemoglobin in red blood cells, which helps transport oxygen and therefore improves stamina. A lack of iron can lead to anaemia.

Question 17

What are simple carbohydrates?

Answer 17

They are the quickest source of energy and easily digested by the body. They are found in fruits as well as in processed foods and anything with refined sugar added.

Question 18

What are complex carbohydrates?

Answer 18

They are found in nearly all plant based foods, and usually take longer for the body to digest. They are most commonly found in bread, pasta, rice and vegetables.

Question 19

What are carbohydrates?

Answer 19

• Main source of energy used by the body.
• Carbs in food is digested and converted into glucose and enters the blood stream.
• Glucose is stored in the muscles and liver as glycogen.

Question 20

What are saturated fats?

Answer 20

These can be found in both sweet and savoury foods, but most come from animal sources. Too much saturated fats leads to excessive weight gain, which will reduce stamina, limit flexibility and lead to health problems such as corona heart disease, atherosclerosis, diabetes and high blood pressure.

Question 21

What is Cholesterol?

Answer 21

• Type of fat found in the blood.
• Having too much saturated fat leads to high cholesterol levels.
• Cholesterol is made in the liver and is carried by the blood as low density lipoprotein (LDL) and high density lipoprotein (HDL).

Question 22

What are trans-fats?

Answer 22

• Trans fats are artificial hydrogenated fats and can be found in meat and diary products.
• Most are made from an industrial process that allows food to have a longer shelf life.
• Trans fat can lead to high levels of blood cholesterol, heart disease and diabetes.

Question 23

What are fats?

Answer 23

• Fats are a macronutrient that is used for low intensity, aerobic work such as jogging and cannot be used for high intensity exercise where oxygen is in limited supply, as they require oxygen to be broken down.
• Fats are also a carrier for the fat soluble vitamins A, D, E and K.

Question 24

What are proteins?

Answer 24

• Proteins are a combination of mainly chemical called amino acids.
• They are important for muscle growth and repair and to also make enzymes, hormones and haemoglobin.
• Proteins are a major source of energy and tend to be used more by power athletes, who have a greater need to repair and develop muscle mass.

Question 25

What are the benefits of vitamins?

Answer 25

- Vitamins keep an individual healthy with a good immune system. - This allows a performer to train maximally and recover quickly.

Question 26

What are the benefits/uses of fibre?

Answer 26

- Fibre is important during exercise as it can slow down the time it takes the body to break down food, which results in a slower, more sustained release of energy. - Dietary fibre causes bulk in the small intestine, helping to prevent constipation and aiding digestion. - Good sources of fibre are wholemeal bread and pasta, potatoes, nuts, seeds, fruit, vegetables and pulses.

Question 27

What are the features and uses of water within the body?

Answer 27

- Water makes up for 60% of somebody’s weight. - It transports nutrients, hormones and waste products around the body. - It plays an important role in regulating body temperature. - When exercising, some energy is released from the body as heat. Water will keep you from overheating (evaporation of sweat).

Question 28

What can a lack of water pre, post or during exercise result in (through dehydration)?

Answer 28

- Increase in blood viscosity, reducing blood flow to working muscles and the skin. - Reduced sweating to prevent water loss, which results in an increase in core temperature. - Muscle fatigue and headaches. - Increased heart rate, resulting in a lower cardiac output.

Question 29

What is glycogen loading?

Answer 29

- Glycogen loading is a form of dietary manipulation to increase glycogen stores over and above that which can normally be stored (super compensation). An increase in water intake will also aid glycogen storage.

Question 30

What is the 1st methods that glycogen loading can be carried out?

Answer 30

- Six days before a competition the athlete eats a diet high in protein for three days and exercises at relatively high intensity to burn off any existing carbohydrate stores. - Followed by three days of a diet high in carbs and some light training. - The theory is that by totally depending glycogen stores they can then be increased by up to two times the original amount (super compensation) and can prevent a performer ‘hitting the wall’.

Question 31

What is the 2nd methods that glycogen loading can be carried out?

Answer 31

- 1 day before competition the performer will do 3 minutes of high intensity exercise which opens a ‘carbo window’. - Then replenish glycogen stores during the first 20minutes, immediately after exercise the body is most able to restore lost glycogen (‘carbo window’ closes after 2 hours).

Question 32

What is the 3rd methods that glycogen loading can be carried out?

Answer 32

- ‘Non depletion protocol’. - Training intensity reduces the week before competition. Then 3 days before competition a high carbohydrate diet is followed with light intensity exercise.

Question 33

What are the positive effects of glycogen loading?

Answer 33

- Increased glycogen stores. - Increased glycogen stores in the muscles. - Delays fatigue. - Increased endurance capacity.

Question 34

What are the negative effects of glycogen loading?

Answer 34

During carbo loading phase: - Water retention, causes bloating. - Heavy legs/ digestion problems. - Weight increases. During depletion phases: - Irritability. - Need to alter training program through lack of energy.

Question 35

What is creatine monohydrate?

Answer 35

- This supplement is used to increase the amount of phosphocreatine stored in the muscles. - Phosphocreatine is used to fuel the ATP PC system, which provides energy. - If you increase the creatine in the muscles it will allow this energy system to last longer. - It can also help improve recovery times. - Explosive athletes will benefit the most.

Question 36

What are the positives to the supplement creatine?

Answer 36

- Aims to provide ATP (energy). - Replenishes phosphocreatine stores. - Allows the ATP PC system to last longer. - Improves muscle mass.

Question 37

What are the negatives to using the supplement creatine?

Answer 37

- Possible side effects include muscle cramps, diarrhoea, water retention, bloating and vomiting. - Hinders aerobic performance. - Mixed evidence to show benefits.

Question 38

What is the sodium bicarbonate and how does using it as a supplements affect your body?

Answer 38

- Sodium Bicarbonate is an antacid. It can increase the buffering capacity of the blood, so it can neutralise the negative effects of lactic acid and hydrogen ions that are produced in the muscles during high intensity activity. - The concept behind drinking a solution of sodium bicarbonate or ‘soda loafing’ is that it reduces the acidity within the muscle cells in order to delay fatigue and allows the performer to continue exercise at a very high intensity for longer.

Question 39

What are the positive effects of sodium bicarbonate as a supplement?

Answer 39

- Reduces acidity in the muscle’s cells. - Delays fatigue. - Increases the buffering capacity of the blood.

Question 40

What are the negative effects of sodium bicarbonate as a supplement?

Answer 40

- Possible side effects include vomiting, pain, cramping, diarrhoea and feeling bloated.

Question 41

What is caffeine and how is it used within performers?

Answer 41

- Caffeine is a naturally occurring stimulant, which can increase mental alertness and reduce fatigue. - It also improves the mobilisation of fatty acids in the body, thereby sparing muscle glycogen stores. - Used by endurance athletes who rely mainly on the aerobic system, since fats are the preferred fuel for low intensity, long endurance exercise. - It is found in coffee, tea, cola, chocolate, energy bars and sports gels.

Question 42

What are the positives of caffeine within performance?

Answer 42

- Stimulates/ increases mental alertness. - Reduces effect of fatigue. - Allows fats to be used as energy source/ delays use of glycogen stores. - Improves decision making/ reaction time. - Many benefit aerobic performance.

Question 43

What are the negatives of caffeine within performance?

Answer 43

- Loss of fine control. - Against rules of most sports when consumed in large quantities. - Possible side effects include dehydration, insomnia, muscle cramps, stomach cramps, vomiting, irregular heartbeat and diarrhoea.