Diet and Nutrition Flashcards
recommended calories for men and women
2,550 for men
1,940 for women
carbohydrates
-essential for energy production
-stored in the body as glycogen
-used for anerobic + aerobic energy
( rice , bread , potatoes)
proteins
for growth and repair of muscles
used to make muscle proteins , haemoglobin and enzymes
found in meats, fish and lentils
fats
insulate nerves and provide energy
used for aerobic energy
saturated fatty acids
a type of fat molecule that is solid at room temp - should be limited ( butter, bacon)
unsaturated fatty acids
a type of fat molecule that is liquid at room temp - helps lower cholesterol
( olive oil, sunflower oil)
vitamins and minerals
essential nutrients needed to maintain bodily functions required for healthy body function
calcium
important for bone health and nerve transmission
iron
important for haemoglobin and the immune system
phosphorus
important for bone health and energy production
Fibre
an important component of balance diet , reduces cholesterol
( cereals , bread, beans)
water
- makes up 2/3rds of body weight
- allows essential reactions and moves substances round the body ( blood)
6 effects of dehydration
- decreased plasma volume
- decreased stroke volume
- increased temp
- increased HR
- increased blood viscosity
- decrease cognitive function
energy expenditure
sum of - basal metabolic rate , thermic effect of food and energy expended through exercise
thermic effect of the food
the energy required to eat, digest , absorb and use food
basal metabolic rate
the minimum amount of energy required to sustain essential bodily function at rest
physical activity energy expenditure
total number of calories needed to perform daily tasks
metabolic equivalent value
the ratio of a performers working metabolic rate to their resting metabolic rate
energy intake
total amount of energy from food and beverages consumed
energy balance
the relationship between energy intake and energy expenditure
- a perfect balance would be calories in being equal to calories out
ergogenic aid
a substance , object or method used to enhance performance
types of ergogenic aids -pharmalogical aid
taken to increase the levels of hormones or neural transmitters naturally produced by the body. Most are illegal
pharmalogical aids - Anabolic steroids
group of synthetic hormones that resemble testosterone- aims to promote muscle growth - can increase quality and quantity of training -
anabolic steroids 5 disadvantages
aggressiveness , liver damage , heart failure , testes shrink , hair loss
pharmalogical aids - RhEPO
illegal product that is a synthetic version of EPO that is responsible for red blood cell production so it promotes oxygen transport and increase aerobic capacity - this increases duration of performance before fatigue
disadvantages of RhEPO
hyper viscosity of blood - leading to decrease cardiac output and increase risk of heart failure
benefits of RhEPO
increases red blood cell count
increases 02 transport
increase aerobic capacity
pharmalogical aids - HGH
synthetic product of natural growth hormone , increases protein synthesis for muscle growth and repair
benefits of HGH
increased muscle mass
increased fat metabolism
increase speed of recovery
increased intensity and duration
risks of HGH
abnormal bone and muscle development
increased risk of certain cancers
physiological aids
a group of ergogenic aids used to increase the rate of adaption by the body to increase performance
physiological aids - blood doping
removing blood so body starts to make more RBC as lots has been lost , then blood is put back in to increase overall RBC count and oxygen carrying capacity
benefits of blood doping
increased RBC and haemoglobin count
increased 02 transport
increased intensity and duration of perromance as delays fatigue
disadvantages of blood doping
increased risk of blood clots and heart failure
increased blood viscosity
physiological aids - intermittent hypoxic training
interval training with work intervals performed under hypoxic conditions - athletes live at sea level but train under hypoxic conditions
benefits of IHT
acclimatisation for events at altitude
increased RBC, haemolgobin and oxygen carrying capacity
increased duration and intensity
delaying OBLA
increased buffering capacity
legal
risks of IHT
benefits are quickly lost
may lose motivation and disrupt training patterns
dehydration
physiological aids - cooling aids
a range of products aiming to reduce core body temp , treat injury and speed up recovery
pre - event cooling aids
used before an event to reduce core body temp and reduce thermal strain and CV drift
injury treatment - cooling aids
ice pack and sprays used to treat injuries to reduce swelling or pain.
Nerve endings are numbed to reduce pain
vasoconstriction to reduce blood flow and minimise swelling
post event cooling aids
such as ice baths used after an event to speed up recovery and decreasing DOMS
blood vessels constrict to drain LA and after blood vessels dilate which flood muscles with nutrient, oxygenated blood
benefits of cooling aids
decreased dehydration
decreased early fatigue
speed up recovery
decrease DOMS
risks of cooling aids
ice burns and pain
chest pain and reduce efficiency in elderly
dangerous for people with heart conditions
nutritional aids- recommended carbs intake for athlete
- moderate intensity for an hour - 5-7g per kg of weight
- high intensity for 4 hours 10-12g per kg of weight
nutritional aids- pre event meal
three hours before an event an athlete should eat a slow digesting carb meal ( porridge)
one hour before a small high carb quick digestive meal ( energy bar ) to prevent hypoglycaemia
hypoglycaemia
low blood glucose levels associated with dizziness
nutritional aids - during event
an athlete who competes for longer than an hour should consume regular small amounts of carbs to preserve glycogen stores ( banana)
nutritional aids- post event meal
rapid recovery is aided by 1g per kg of carb per body weight
nutritional aids- glycogen/carb loading
the manipulation of carb intake in week before an event to maximise glycogen stores
the 4 phases of carb loading
day 1 - carb depletion and high intesnity exercise
day 2 -3- high protein and fat intake
day 4 - intense exercise to deplete glycogen
day 5-7 - high carb intake and reduction of training
benefits of carb loading
- increased glycogen stores by 50%
- delays fatigue
- increase time to exhaustion by 30%
-legal
risk of carb loading
- hypoglacemia in depletion phase
- stomach issues
- increase risk of injury
- digestive issues
nutritional aids- hydration
keeping an athlete well hydrated before and during an event to avoid negatuve effects as electrolytes are lost during exercise
drinks containing electrolytes - hypotonic
lower concentration of glucouse than blood - 4%
used for hydration but not energy boost
(gymnasts)
drinks containing electrolytes - isotonic
contain equal concentration of glucose to blood, (5-8%) for quick hydration and glucose
( games players, long distance athlete )
drinks containing electrolytes - hypertonic
higher concertation of glucose to blood (15%) used post exercise to replenish glycogen stores
nutritional aids - creatine
increases PC stores to increase intensity and duration of training ( weightlifters)
benefits of creatine
- increase PC stores
- increase fuel for high intensity
- increased intensity
- increased maximal strength
-legal
Caffeine
a stimulant used to heighten CNS and mobilise fats for aerobic exercise
benefits of caffeine
- increased NS stimulation
- increased concentration
- preservation of muscle glycogen
- increased endurance performance
risk of caffeine
- dieretic so can lead to dehydration
- insomnia
- anxiety
- gastrointencial issues
nurtional aids - bicarbonate
an alkaline which acts as a buffer to neutralise LA
benefit’s of bicarbonate
- increased buffering capacity
- delay OBLA
- increased intensity and duration
- legal
risk of bicarbonate
- nausea as bad taste
- stomach problems
nutrional aids - nitrate
compounds which dilate blood vessels , reducing BP and increasing flow to muscles
benefits of nitrate
- reduced BP
- increased blood flow
- legal
- increase 02 to working muscles
- delay fatigue
risks of nitrate
- headaches
- carcinogenic risk
- unsure on long term health effects
