diet and nutrition Flashcards
what are the 2 types of carbohydrates
simple- quickest source of energy and easily digested by the body. fast release energy, ued for anaerobic exrcise e.g. sprint
complex- found in nearly all plant based foods and take longer fo the body to digest. slow release of energy for aerobic exercise.
types of fats
saturated- found in both sweet and savoury foods, most come from animal sources. too much saturated fat leads to excessive weight gain reducing stamina, flexibility and lead to health problems
cholesterol- found in the blood, too much saturated fat leads to high cholesterol levels. cholesterol is made in the liver and carried by the blood as low density lipoprotein (LDL) and high density lipoprotein (HDL) too much LDL can lead to fatty deposits developing in teh arteries, which can have a negative eggect on blood flow. HDL takes cholesterol away from parts of body
trans fats- artificial hydrogenated fats, found in meat and dairy products. trns fat can lead to high levels of blood choleserol, heart disease and diabetes
are all fats bad
not all fats are bad. replacing saturated and trans fat with unsaturated fats is important as fat it a major source of energy in the body.
fats are used for low intensity, aerobic work such as jogging and cannot be used for high intensity exercise where oxygen is 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
atherosclerosis
arteries become clogged with fatty substances
low density lipoproteins
transport cholesterol in the blood to the tissue and are classed as ‘bas’ cholesterol since they are linked to increased risk of heart disease
high density lipoproteins
these transport excess cholesterol in the blood back to the liver where it is broken down and are classed as ‘good’ cholesteral since they lower the risk of developing heart disease
proteins
combo of amino acids
important for muscle growth and repair to make enzymes, hormones and haemoglobin
- major source of energy and tend to be used more by power athletes, who have a greater need to repair and develop muscle tissue
vitamins
keep individual healthy with a good immune syste. allows performer to train maximally and recover quickly
vitamin c
absorbic acud
green veggies and fruit
protect cells and keeps healthy
required for breakdwn of carnitine
helps in maintenance of bones, teeth, gums and connective tissue such as ligaments
vitamin d
made by our body under the skin when exposed to sunlight
can come from oily fish
has a role in the absorption of calcium, which keeps bones and teeth healthy
helps with phosphocreatine recovery in the mitochondria
vitamin b1
thiamin
yeast, egg, liver, wholegrain bread, nuts, red meat and cereals
works with other b groups to help break down and release energy from food
keeps nervous system healthy
vitamin b2
riboflavin
dairy products, liver, vegetables, eggs, cereals and fruit
works with other b groups to help break down and release energy from food
keeps the skin, eyes and nervous system healthy
vitamin b6
meat, fish, eggs, bread, vegetables and cereals
helps form haemoglobin
helps the body to use and store energy from protein and carbs in food
vitamin b12
folate
red meat, dairy products and fish
makes red blood cells and keeps the nervous system healthy
releases energy from food
calcium
needed for strong bones and teeth and is also necessary for efficient nerve and muscle contraction- important during exercise
sodium
helps regulate fluid levels in the body
too much sodium is linked to increased blood pressure, which can increase the risk of a stroke or heart attack
iron
involved in the formation of haemoglobin in red blood cell, which helps transport oxygen and therefore improves stamina
lack of iron can lead to anaemia
fibre
wholemeal bread, pasta, potatoes, nuts, seeds, fruit, veggies and pulses
important in exercuse as it can slow down the time it takes the body to break down food which results in slower more sustained release of energy.
dietry fibre causes bulk in small intestine helping to prevent constipation and aiding digestion
water
makes up to 60% of persons body weight and is essential for good healthy.
transports nutrients, hormones and waste products around the body and is the main component of many cells playing an important part in regulating body temp
water keeps u from overheating in exercise
evaporation of sweat helps to cool you down but means water is lost during cooling down process
lack of water pre, during or post exercise causes dehydration which can result in :
- increse in blood viscosity, reducing blood flow to working muscles
- reducing sweating to prevent water loss
- muscle fatige and headaches
- redcution in exchange of wate products
- increased heart rate, resulting in lower cardiac output
- decreased performance, reaction time, decision making
dehydration
occurs when the body is losing more fluid than it is taking in
glycogen loading
form of dietry manipulation to increase glycogen stores over and above that which cn normally be stored (supercompensation)
increase in water intake will also aid glycogen storage
- glycogen loading is used by endurance performers
3 methods of glycogen loading
1- 6 days before comp performers eat a diet high in protein for 3 days and exercises realtively high intensity to burn off any existing carb stores, followed by 3 dyas of diet high in carbs and some light training
2- day before comp, 3 mins of high intensity exercise opens a ‘carbo wnidow’. replenishing glycogen stores during first 20 mins immediately after exercise the body is most able to restore lost glycogen. carbo window closes after 2 hours
3- non depletion protocol - trsining intensity reduced the week before comp. then 3 days before comp a high carbohydrat diet is followed with light intensity exercise
positive effects of glycogen
increases glycogen storage
increases glycogen stores in the muscle
delays fatigue
increases endurance capacity
negative effects of glycogen loading
during carbo loading phase:
- water retention which results in bloating
- heavy legs
- problems with digestion
- weight increase
during depletion phase
- irritability
- need to alter the training programme through lack of energy
creatine monohydrate
supplement used to increase amount of phosphocreatine stored in the muscles
phosphocreatine used to fuel the atp-pc system, which provides energy
increasing amount of creatine in muscles will allow this energy system to last longer
also help improve recovery times
athletes in explosive events such as sorints are likely to experience the most benefits as they perform at higher intensity for longer
positive effects of creatine monohydrate
- aims to provide atp (energy)
- replenishes phosphocreatine stores
- allows the atp-pc system to last longer
- improves muscle mass
negative effects of creatine monohydrate
- possible side effects include muscle cramps, diarrhoea, water retention, bloating and vomiting
- hinders aerobic performance
- mixed evidence to show benefits
sodium bicarbonate
antacid
can incrrease buffering capacity of blood so it can neautralise the negative effects of lactic acid and hydrogen ions that are produced in ,uscles during high intensity activity
drinking solution of sodium bicarbonate- reduces acidity within muscles cells in order to delay fatigue and allows performer to continue exercise at a very high intensity for longer
positive effects of sodium bicarbonate
reduces acidit in muscle cells
delays fatigue
increases buffering capacity of the blood
negative effects of sodium bicarbonate
possible side effects include vomiting, pain, cramping, diarrohea and feeling bloated
lactic acid
a by product of anaerobic respiration, as it accumulates it causes fatigue
buffering
the ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain the ph level
hydrogen ions
responsible for the acidity of the blood
caffeine
naturally occuring stimulant which can increase mental alertness and reduce fatigue.
also thought to impove mobilisation of fatty acids in the body. therby sparing musle glycogen stores
used by endurance performers who predominantly rely on the aerobic system, since fats are the preferred fuel for low intensity, long endurance exercise
caffeine can be found in coffee, tea, cola, chocolate, energy bars
positive effects of caffiene
- stimulat increases mental alertness
- reduces effects of fatigue
- allows fats to be used as energy source
- improves decision making
- may benefit aerobic performance/endurance athletes
negative effects of caffeine
- loss of fine control
- against rules of most sports when consumed in large quantities
- possible side effects include dehydration, insomnia, muscle cramps, vomiting, irregular heartbeat and diarrohea
