Diet and Nutrition

Question 1

What are carbohydrates?

Answer 1

• The prnicipal source of energy used by the body.
• The main fuel for high intensity or anaerobic work.
• Carbs in food is digested and converted into glucose and enters the bloodstream.
• The glucose is stored in the muscles and liver as glycogen, but these stores are limited so regular fuelling is necessary.

Question 2

What are simple carbohydrates?

Answer 2

• Quickest source of energy digested by the body. They are found in fruits as well as in processed foods and anything with refined sugar added.
• Fast release energy, used for anaerobic exercise (weightlifter)

Question 3

What are complex carbohydrates?

Answer 3

• Found in nearly all plant-based foods and usucally take longer for the body to digest. They are most commonly found in bread, pasta , rice and vegetables.
• Slow release of energy for aerobic exercise.

Question 4

What are fats?

Answer 4

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

Question 5

What are saturated fats?

Answer 5

• Found in sweet and savoury foods, but most come from animal sources.
• Too much leads to excessive weight gain which will reduce stamina, limit flexibility
• Lead to health problmes such as coronary disease, athereosclerosis, diabetes and high BP

Question 6

What are cholesterol fats?

Answer 6

• Type of fat found in the blood
• Too much leads to high cholesterol levels.
• Made predominantally in the liver and is carried by blood as low density lipoprotein (LDL) and high density lipoprotein (HDL).
• Too much LDL can lead to fatty deposits developing in the arteries whihc have a negative effect on bloodflow.
• HDL takes cholesterol away from parts of the body where is has accumalated in the liver, where it is disposed of.

Question 7

What are trans fats?

Answer 7

• Artificial hydrogenated fats and can be found in meat and dairy products.
• Most are made from an industrial process that allows food to have a longer shelf life.
• Can lead to high levels of blood cholesterol, heart disease and diabetes.
• Replacing saturated and trans fats with unsaturated fats is important as fat is a major energy source in the body.

Question 8

Define atherosclerosis.

Answer 8

• Where arteries become clogged with fatty substances.

Question 9

What are High Density Lipoproteins (HDL)?

Answer 9

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

Question 10

What are Low Density Lipoproteins (LDL)?

Answer 10

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

Question 11

What are proteins?

Answer 11

• Combination of many chemicals called amino acids.
• They are important for muscle growth and repair and to make enzymes, hormones and haemaglobin.
• 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 tissue.

Question 12

What are vitamins?

Answer 12

• They keep an individual healthy with a good immune system.
• Allows performers to train maximally and recover quickly.

Question 13

What is vitamin C’s function and where is it found?

Answer 13

• Found in 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 maintence of bones, teeth, gums and connective tissues such as ligaments.

Question 14

What is vitamin D’s function and where is it found?

Answer 14

• Made by our body under our skin when exposed to sunlight. Can also come from oily fish and dairy produce.
• Has a role in the absorption of calcium, which keeps bones and teeth healthy.
• Helps with phosphocreatine recovery int he mitochondria.

Question 15

What is vitamin B1’s (thiamin) function and where is it found?

Answer 15

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

Question 16

What is vitamin B2’s (riboflavin) function and where is it found?

Answer 16

• Dairy products, liver, vegetables, eggs, cereals and fruits.
• Works with other B group vitamins to breakdown and release energy from food.
• Keeps the skin, eyes and nervous system healthy.

Question 17

What is vitamin B6’s function and where is it found?

Answer 17

• Meat, fish, eggs, bread, vegetables and cereals.
• Helps form haemaglobin
• Helps the body to use and store energyfrom protein and carbohydrates in food.

Question 18

What is vitamin B12’s (folate) function and where is it found?

Answer 18

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

Question 19

What is the function of calcium?

Answer 19

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

Question 20

What is the function of sodium?

Answer 20

• This helps regulate fluids in the body. However, too much sodium is linked to an increase in BP, which can increase the risk of a stroke or heart attack

Question 21

What is the function of iron?

Answer 21

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

Question 22

What is fibre and why is it important in exercise?

Answer 22

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

Question 23

What is the use of water in exercise?

Answer 23

• Water makes up to 60% of a persons body weight and is essential for good health.
• It transports nutrients, hormones and waste productsaround the body and is the main component of many cells, playing an important part in regulating body temperature.
• When you take part in exercise, energy is required, and some of that energy is released as heat.
• Water will keep you from overheating.
• The evaporation of sweat helps you to cool down but this means water is lost during the cooling down process.

Question 24

What is dehydration and what can it result in?

Answer 24

• Occurs when the body is losing more fuild than it is taking in.
• An increase in blood viscosity, reducing blood flow to the working muscles and the skin.
• Reduced sweating to prevent water loss, resutls in an increasedd core temp
• Muscle fatigue and headaches.
• Reduction in the exchange of waste products/transportation of nutrients
• Increased HR, resulting in lower cardiac output
• Decreased performance/reaction time/decision making.

Question 25

What is glycogen loading?

Answer 25

• A form of dietary manipulation to increase glyogen stores over and above what can normally be stored (supercompensation).
• An increase in water intake will also aid glyogen storage.
• Glycogen loading is used by endurance performers.

Question 26

What is the first method of taking glycogen loading supplements?

Answer 26

• 6 days before competition performers eat a diet high in protein for three days and exercise at relatively high intensity to burn off any existing carb stores, followed by 3 days of a diet high in carbs and some light training.
• The theory is that by totally depleting glycogen stores they can be increased by up to two times the original amount (supercompensation) and can prevent a performer from ‘hitting the wall’

Question 27

What is the second method of taking glycogen loading supplements?

Answer 27

• Day before competition, 3 mins of high intensity exercise opens a ‘carb window’.
• Replenishing glycogen stores during the first 20 minutes immediately after exercise the body is most able to restore lost glycogen.
• The ‘carb window’ closes after 2 hours

Question 28

What is the third method of taking glycogen loading supplements?

Answer 28

• Non depletion protocol - training intesnity reduced the week before competition.
• Then 3 days before competition a high carb diet is followed with light intensity exercise.

Question 29

What are the positive effects of glyogen loading?

Answer 29

• Increases glycogen storage
• Increases glycogen stores in the muscles
• Delays fatigue
• Increases endurance capacity

Question 30

What are the negative effects of glycogen loading during the carbo-loading phase?

Answer 30

• Water retention which results in bloating
• Heavy legs
• Problems with digestion
• Weight increase

Question 31

What are the negative effects of gylogen loading durnig the depletion phase?

Answer 31

• Irritability
• Need to alter training programme through lack of energy

Question 32

What is creatine monohydrate?

Answer 32

• This is a supplement used to increase the amount of phosphocreatine stored in the muscles.
• Phosphocreatine is used to fuel the ATP-PC system, which provides energy.
• Increasing the amount of creatine in the muscles will allow this energy system to last longer
• It can also help improve recovery times
• Athletes in explosive events such as sprints, jumps and throws are likely to experience the most benefits as they can perform at higher intensity for longer.

Question 33

What are the posititve effects of creatine monohydrate?

Answer 33

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

Question 34

What are the negative effects of creatine monohydrate?

Answer 34

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

Question 35

What is sodium bicarbonate?

Answer 35

• It’s 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 is that it reduces the acifity within the muscle cells in order to delay fatigue and allow the performer to continue exercise at a very high intensity for longer.

Question 36

What are the positive effects of sodium bicarbonate?

Answer 36

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

Question 37

What are the negative effects of sodium bicarbonate?

Answer 37

• Possible side effects include vomitting, pain, cramping, diarrhoea and feeling bloated.

Question 38

What is caffeine?

Answer 38

• A naturally occurring stimulant, which can increase mental alertness and reduce fatigue.
• It is also thought to improve the mobilisation of fatty acids in the body therebysparing muscle glycogen stores.
• It is used by endurance performers who predominantly rely on the aerobic system, since fats are the preferred energy source for low intensity, long endurance exercise.
• Caffeine can be found in coffee, tea, cola, chocolate, energy bars with caffiene and caffienated gels

Question 39

What are the positive effects of caffiene?

Answer 39

• Stimulant/increases mental alertness
• Reduces effects of fatigue
• Allows to fats to be used as energy source/delays of glycogen stores
• Improves decision making/reaction time
• May benefit aerobic performance/endurance athletes

Question 40

What are the negative effects of caffiene?

Answer 40

• Loss of fine control
• Against rules of most sports when consumed in large quanitities
• Possible side effects include dehydration, insomnia, muscle cramps, stomach cramps, vomitting irregular heartbeat and diarrhoea

Question 41

Define the term buffering

Answer 41

• The ability of the blood compensate for the buil up of lactic acid or hydrogen ions to maintain the PH level

Question 42

Define the term lactic acid

Answer 42

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

Question 43

Define the term hydrogen ions

Answer 43

• Responsible for the acidity of the blood.