Diet And Nutrition Flashcards
What are the two types of carbohydrates?
Simple carbohydrates and complex carbohydrates
What are simple carbohydrates?
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. They are fast-releasing and used for anaerobic exercise.
What are complex carbohydrates?
They are found in nearly all plant-based foods, and usually take longer for the body to digest. They are most commonly found in breads, pasta, rice and vegetables. They are slow-releasing and are best used in aerobic exercise.
What are carbohydrates converted into?
Glucose
What is glucose stored as, and where is it stored?
Glycogen, stored in the muscles and liver
What are the different types of fat?
Saturated fats, trans-fats and cholesterol
What are saturated fats?
They can be found in both sweet and savoury foods, but most come from animal sources. Too much saturated fat leads to excessive weight gain, which will reduce stamina, limit flexibility and lead to health problems such as CHD, atherosclerosis, diabetes and high blood pressure.
What is cholesterol?
A type of fat found in the blood. Too much saturated fat leads to high cholesterol levels. Cholesterol is made predominantly in the liver and is carried by the blood as low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Too much LDL can lead to fatty deposits developing in the arteries, which can have a negative effect on blood flow. HDL, on the other hand, takes cholesterol away from the parts of the body where it has accumulated to the liver, where it is disposed of.
What are trans-fats?
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. Trans-fats can lead to high levels of blood cholesterol, heart disease and diabetes.
Why can’t fats be used in high-intensity exercise?
Oxygen would be in limited supply, and they require oxygen to break down
What are proteins?
A combination of chemicals, mainly amino acids
What are proteins used for?
Muscle growth and repair, and to make enzymes and hormones (e.g. haemoglobin).
What are the vitamins that you need to know?
• Vitamin C (absorbic acid)
• Vitamin D
• Vitamin B1
• Vitamin B2 (riboflavin)
• Vitamin B6
• Vitamin B12 (folate)
Where is vitamin C found and what are its functions?
• Found in green vegetables and fruit
• Protects and keeps cells healthy
• Required for the breakdown of carnitine (transports fatty acids in the mitochondria)
• Helps in maintenance of bones and teeth
Where is vitamin D obtained from and what are its functions?
• Made by our body when exposed to the sun
• Helps in absorption of calcium
• Helps with phosphocreatine recovery in the mitochondria
Where is vitamin B1 found and what are its functions?
• Found in yeast, egg, liver, whole grain bread, nuts, red meat and cereal
• Helps break down and release energy from food
• Keeps the nervous system healthy
Where is vitamin B2 found and what are its functions?
• Found in dairy, liver, vegetables, eggs, cereals and fruit
• Helps break down and release energy from food
• Keeps the skin, eyes and nervous system healthy
Where is vitamin B12 found and what are its functions?
• Found in red meat, dairy products and fish
• Useful for red blood cell production (erythropoiesis)
• Helps keep the nervous system healthy
• Used in releasing energy from food
What are the minerals that you need to know?
• Calcium
• Sodium
• Iron
What are the supplements you need to know?
• Caffeine
• Creatine monohydrate
• Sodium bicarbonate
What does creatine monohydrate do?
• Increases amount of phosphocreatine stored in the muscles
• Provides more energy in the ATP-PC system
What does sodium bicarbonate do?
• Acts as an antacid
• Increases the buffering capacity of the blood, so it can neutralise the negative effects of lactic acid and hydrogen ions produced in the muscles during anaerobic respiration
What does caffeine do?
• Acts as a stimulant
• Increases mental alertness
• Reduces fatigue
What is the definition of a balanced diet?
Food intake containing sufficient amounts (enough but not excess) of all the nutrients required.
