Diet and Nutrition Flashcards
What kind of exercise are carbs suited for
They are the principal source of energy used by the body at all levels of activity
What are the 2 types of carbs and where are the found + differences
Complex - In nearly all plant based food (bread, pasta , rice) and take longer to digest
Simple - In fruits, processed food with refined sugar, easily digested
What is the glycaemic index
Ranks carbs according to effect on blood glucose levels, release rate of carbs
What does a high glycaemic index mean and when should these foods be eaten
Rapid short rise in blood glucose
Eaten 1-2 hours before exercise
Fruits, cereal bars, fruit smoothies
What does a low glycaemic index mean and when should these foods be eaten
Slower sustained release of glucose in the blood
Eaten 3-4 hours before exercise
Pasta, rice with veg, beans
What are the 2 types of fats
Unsaturated
Saturated
Source and consequence of saturated fats
Animal sources
Causes weight gain –> decrease in stamina
limit flexibility
Health problems - CHD, Diabetes
High cholesterol levels
Which fat is more favourable to a fit and healthy athlete
Unsaturated fats
What are Trans fats + where are the found+ what can they cause
Type of unsaturated fat hydrogenated to keep solid at room temp
Found in meat + dairy
Lead to high cholesterol
What 2 things transport cholesterol
Low density lipoprotein
High density lipoprotein
Characteristics of LDL
Too much causes fatty deposits, increase risk of heart disease
Characteristics of HDL
Takes cholesterol away from areas of high accumulation to liver where it is disposed.
What are fats used for
Carrier for fat soluble vitamins A D E K
Low intensity aerobic work
What are proteins
Combination of amino acids
What are proteins used for + come from
growth
repair
Minor energy source
enzymes, hormones, haemoglobin, muscle
Meat, fish, eggs, dairy
2 types of vitamins and where are they stored + what vitamins are found within the group
Fat soluble- A D E K, stored in liver and fatty tissue
Water soluble - B C, not stored in body so must be taken daily, excess consumption has no effect
Purpose and source of Vitamin C
Green veg + fruit
Protects cells
Maintenance of bones, teeth, gums, connective tissue
Purpose and source of Vitamin D
Sunlight, oily fish + dairy
Role in calcium absorption, keep bones and teeth healthy
Purpose and source Vitamin B1(thiamin)
Yeast, egg, liver, bread
Helps release food energy
Keeps nervous system healthy
Purpose and source of B2(riboflavin) and B3(Niacin)
Dairly, liver, veg, fruit
Helps release energy
Keeps skin, eyes and nervous system healthy
Purpose and source of B6
Meat, fish, eggs, bread
Helps form haemoglobin
Helps release + store energy from protein and carbs
Purpose and source of B12(folate)
Red meat, dairy, fish
Makes RBC
Helps release energy
Nervous system healthy
WHat is a balanced diet
A diet containing a variety of foods from each of the food groups so that there is an adequate intake of nutrients
Purpose of vitamins
Keeps individual healthy + good immune system, allows maximal training and recovery
Purpose of minerals + what are they also know as
Assist in bodily functions
Electrolytes
What 3 minerals do we need to know
Ca
Na
Fe
What does Ca do
Strong bones + teeth
Efficient nerve impulses and muscle contraction
What does Na do
Regulates fluid levels, too much can increase bp, leading to heart attack or stroke
What does iron do
Helps form haemoglobin, prevents anemia
Source and purpose of fibre
Bread, pasta, potatoes, nuts, fruits
Slows down digestion - slower sustained release of energy
Prevents constipation and aids digestion
Purpose of water
Transport nutrients, hormones and waste
Regulate body temp
Consequence of dehydration
Cardiovascular drift
Increase in core temp
Muslce fatigue + headache
Decrease performance + increase reaction time
