Diet and nutrition Flashcards
What are the recommendations for a balanced diet?
2500 calories for a man, 2000 calories for a women
55% carbs
30% fats
15% protein
How are carbohydrates stored in the body and what are they used for?
as glycogen and glucose and used as the fuel for aerobic and anaerobic exercise
Why are proteins important?
amino acids from the proteins are used for muscle growth, repair and used to make enzymes. Can be used as a fuel once carbohydrates and fats are depleted
How are fats used for energy production and what’s the difference between them and carbs?
broken down for aerobic energy production and have twice the energy yield of carbohydrates
What does the body use fats for?
aerobic energy production, insulation of nerves, forming cell membranes and cushioning organs.
Which type of fats are unhealthy and why?
saturated fats as they increase levels of low density lipoproteins
What health problems can fats cause?
weight gain, coronary heart disease, diabetes and high blood pressure
What are minerals?
essential inorganic nutrients that we get from foods and they are required in small quantities to maintain healthy bodily functions
What are the four main types of minerals?
calcium, sodium, iron and phosphorus
What is the function of sodium and what can too much cause?
regulates fluid levels in body, too much increases chance of heart attack as it increases blood pressure
What is iron used for and what happens if there isn’t enough of it?
forms haemoglobin in RBC’s, a lack leads to anaemia
What is phosphorus important for?
bone health and energy production
What is vitamin A for?
antioxidant properties, eye health and cell/bone growth
What is vitamin D for?
bone health
Role of vitamin E?
skin, eye and immune system health
What is vitamin K for?
blood clotting and bone health
Why take vitamin C?
helps with skin, soft tissue and bone health
What is vitamin B used for?
breakdown of food to produce energy
Why is water important?
prevents dehydration and overheating. Blood plasma is 90% water so is vital for transport of enzymes, hormones and glucose
Why is fibre important and where is it found?
slows down the time it takes the body to break down food which results in a slower, more sustained energy release. Prevents constipation and aids digestion. found in cereals, bread, beans, lentils, fruit and veg
What does failure to consume sufficient calories cause?
muscle loss (atrophy), decreased intensity and duration of performance, slow recovery rates and increased risk of injury, fatigue and illness
What is energy expenditure?
the sum of the basal metabolic rate, the thermic effect of food and the energy expended in physical activity.
What is basal metabolic rate?
the amount of energy your body burns at rest
What is the thermic effect of food?
the amount of energy required to digest and process the food we eat
What is a MET?
The ratio of a performers working metabolic rate compared to their resting metabolic rate
What is the MET value of moderate and high intensity activity?
3.0-5.9 for moderate and above 6.0 for high intensity
What causes weight gain?
energy intake is greater than energy expenditure
