Diet and Nutrition Flashcards
what is a recommended balanced diet
55% carbs
15% protein
30% fats
less than 5% sugar
5 portions of fruit and veg
what are carbohydrates
sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production
what is the function of carbohydrates
Energy source for:
energy production for aerobic and anaerobic respiration
cell division
active transport & formation of molecules
- preferred fuel for exercise
- provide energy for aerobic and anaerobic energy production
where is sugars stored
circulate the blood as glucose
where is starch stored
in liver and muscles as glycogen
why would high carbs be good for high energy exercise
due to high levels of starch consumption, glycogen stores are maximized which means more available to be made into glucose
- blood glucose levels maintained therefore more energy
what are proteins
amino acids essentials for the growth and repair of cells and tissues
what is the functions of proteins
used to make muscle proteins, hemoglobin, enzymes, antibodies and collagen
- broken down to provide energy for aerobic activity if not other furl is available
what are fats
triglycerides which provide the body with fatty acids for energy production
what are the two types of fatty acids
unsaturated and saturated
what are unsaturated fats + example
fats found predominantly in food from plants like nuts, fruit, veg, oils and seeds
what are saturated fats
fats that should be taken in limited amounts to reduce risk of CVD like butter and bacon
function of fats (6)
insulates nerves
forms cell membranes
cushions organs
provides an energy store
provides fat-soluble vitamins
- can be broken down for aerobic energy production ( x2 energy yield of carbs)
what vitamins do fats provide
vitamin A, D & E
what are vitamins
essential organic and inorganic nutrients required for healthy body functions
- required in small quantities to maintain these body functions
what are the two types of vitamins
fat soluble & water soluble
what are the two types of vitamins
fat soluble & water soluble
what are the four fat soluble vitamins
Vitamin A,D, E & K
what are the two water soluble fats
Vitamin C & B
what are fat soluble vitamins
vitamin that are stored in the body and found mainly in fatty foods and animal products
what are water soluble vitamins
vitamins that are not stored in the body and require daily intake
- found in fruit, veg, grains, milk and other dairy products
what is the benefit of Vit A
antioxidant, important for eye health, important for cell and bone growth
what is the benefit of Vit B
important for the breakdown of foods, haemoglobin formation and skin, eye and NS health
what is the benefit of Vit C
important for skin, blood vessel, tendon, ligament and bone health
what is the benefit of Vit D
important for bone health and protection against heart disease
what is the benefit of Vit E
antioxidant, important for skin, eye and immune system health
what is the benefit of Vit K
important for blood clotting and bone health
what is the benefit of Vit K
important for blood clotting and bone health
if fruit and veg is not taken enough
fatigue easily
overall bad health
lack of protein?
loss in muscle mass - less strength
susceptibility to infections
lack of vitamins?
develop common colds
get ill more easily
less immunity
how is water important to our diet (4)
- blood plasma (90% water) carries - glucose and nutrients
- used to regulate body temp by moving heat to skin surface for evaporation or to lung tissue for water vapor
- dehydration = drop in performance
- less plasma = increased blood viscosity
what is fibre
a type of carbohydrate that the body cannot break down and so it passes through our gut into our large intestine
- found in most cereal, bread, fruits, veg
function/ benefit of fibre
- aids w/ health and functioning of digestive system
- regulation of cholesterol levels in blood
- prevention of obesity
what is energy expenditure
the sum of basal metabolic rate, thermic effect of food & energy expended through physical activity
what is basal metabolic rate
minimum amount of energy required to sustain essential physical function at rest (can be 75% of total expenditure)
what is thermic effect of food
energy required to eat, digest, absorb and use the food taken in
how to calculate a womens BMR
655 + (9.6 x weight in KG) + (1.8 x height in cm) - (4.7 x age)
how to calculate a mans BMR
66 + (137 x weight) + 50 x height) - (6.8 x age)
what is energy intake
total amount of energy from food and beverages consumed measured in joules or calories
what is energy balance
the relationship between energy intake and energy expenditure
- if they match = weight is maintained
what are ergogenic aids
a substance, object or method used to enhance performance
what are the three types of ergogenic aids
pharmacological, physiological and nutritional
what are pharmacological aids
anabolic steroids
human growth hormone
erythropoietin
what are physiological aids
blood doping
cooling aids
intermittent hypoxic training
what are nutritional aids
creatine
caffeine
bicarbonates
nitrates
glycogen
hydration
food quantity
what are anabolic steriods
synthetic drugs designed to mimic the effect of testosterone
what are anabolic steroids used for
promote synthesis of protein and enhance muscles growth
what are the side effects of anabolic steroids
irritability, mood swings, aggressive tendencies, liver damage , heart failure
what are erythropoietin
a hormone naturally produced by the kidneys to stimulate bone marrow and RBCs
what are EPOs used for
production of more haemoglobin and aid in oxygen carrying capacity
- more capacity, can endure more exercise
what are the side effects of EPOs
increased risk of stroke and heart failure
what is human growth hormone
a hormone naturally secreted by the pituitary gland
what is HGH used for
stimulating bone and muscle growth
side effects of HGH
- increased % of lean body mass
- can lead to diabetes
- thickens soft tissue in face, hands and feet
- enlargement of organs i.e. liver and heart
- faster metabolism
what is blood doping
removing blood from athlete 3-4 weeks prior to performance and reinjecting the blood 2 hrs before event to increase total volume of blood
- increases bloods oxygen capacity
side effects of blood doping
blood clotting and heart failure
what is intermittent hypoxic training
training under hypoxic conditions whilst at sea level
- high intensity training will increase mitochondrial density which results in more energy
- increases lactate buffering capacity
- increases RBC count
what are the side effects of IHT
infection risk increases
dehydration
decrease in immune system health
disruption to training
benefits lost quickly
what are cooling aids
a range of products that are used to reduce core temperature, treat injuries and speed up recovery
what are cooling aids used for
helps with reducing thermal strain and cardiovascular drift
what are the side effects/ risks with cooling aids
can complicate existing injuries
cause burns if too cold
what is bicarbonates
a alkaline which acts as a buffer to neutralise acidity in the blood
what is bicarbonates used for
increases body’s tolerance for lactic acid and draws acid out of muscle cells and tissues
- delayed fatigue and increased intensity of performance
risks/ side effects of bicarbonates
unpleasant taste - nausea
can cause gastrointestinal problems
what is creatine
a substance found naturally in our muscle cells which help muscle cells produce energy
what is creatine used for
to fuel very high intensity energy production for exercise - more phosphocreatine stores means more energy
- more exercise can be done at higher intensities
risks/ side effects of using creatine
weight gain
muscle cramps
increased water retention
unknown long term health effects
what are nitrates
supplement that can be added to diet to help athletes health
what are nitrates used for
help to dilate blood vessels, reduce blood pressure and increase blood flow
- more O2 flowing in blood
risks / side effects of nitrates
headeaches
dizziness
possible carcinogenic risk
what is glycogen loading
increase the amount of glycogen stored in body before an event
benefits of glycogen loading
increased glycogen stored
delayed fatigue
process of glycogen loading
7 days before event : significant reduction in carb intake & have a high protein diet
7-3 days before event : train at high intensity to cause depletion in glycogen stores in muscles
3 days before : taper training / rest & eat a high carb diet to maximise glycogen stores
disadvantages of glycogen loading
weight gain due to water retention
muscle stiffness
irritability during depletion
quality of performance may decrease during depletion
benefits of caffeine
increased fat breakdown
increased alertness & focus
increased reaction time
increased nerve stimulation
disadvantages of caffeine
anxiety
heart palpitations
dehydration
gastrointestinal issues
