Diet And Nutrition

Question 1

Carbohydrates

Answer 1

• provide energy
• 2 types
• body turns it to glucose and stores it as glycogen to ready to use for movement
• glycaemic index

Question 2

What are the two types of carbohydrates?

Answer 2

Simple and complex

Question 3

Simple carbohydrates
Food example

Answer 3

• quick release energy
• good for anaerobic events
• chocolate or banana

Question 4

Complex carbohydrates
Food example:

Answer 4

• slow release of energy
• good for aerobic events
• found in bread and rice

Question 5

Glycaemic index

Answer 5

Ranking of carbs depend on how quickly they can be used for energy
- low index should be eaten 3-4hrs earlier
- high index should be eaten 1-2hrs earlier

Question 6

Three types of fats

Answer 6

Saturated
Unsaturated
Trans-fats

Question 7

Saturate fats

Answer 7

• LDL (bad)
  carry fat to the tissues where it is stored (makes you fat) – clogs up arteries when sticks to the walls = heart disease
• HDL (good)
  carries fat / cholesterol to the liver where it breaks it down and uses / gets rid of it, meaning it doesn’t clog up arteries.

Question 8

Cholesterol

Answer 8

A type of fat found in the blood

Question 9

Unsaturated fats

Answer 9

• good for breaking down and using as energy during anaerobic respiration
• contains trans-fats
• carry vitamins a,d,e,k

Question 10

Transfats

Answer 10

• Found in meat and dairy but mostly on the veg oli food is coated in during mass production. (extends shelf life).
• Also bad as lots of cholesterol.
• Should have no more than 5g a day

Question 11

Proteins

Answer 11

• Proteins are a combination of amino acids
• Needed for Growth and repair of muscles
• Make enzymes which speed up reactions
• Make hormones and make haemoglobin.
• Used for final energy if we run out
• Used by high energy athletes during training

Question 12

Vitamins

Answer 12

• Your body cannot function properly without vitamins
• Fat soluble (found in fatty foods– A,D,E,K) – stored for later use.
• Water soluble – found in fruit and vegs (mainly water)

Question 13

Minerals

Answer 13

• Help with bodily functions
i.e
• calcium helps with strong bones and teeth
• Iron aids haemoglobin which is why people with a lack of iron feel fatigued.
• Electrolytes – help nerve impulses and muscle contraction function so important to replenish during sport
• Sources – meat fish veg fruit nuts

Question 14

Fibres

Answer 14

• Sources – wholemeal bread, pasta, potatos, nuts, seeds, fruit veg
• Obviously aids digestion
• Help during exercise because it slows down energy release so you can last longer!

Question 15

Water

Answer 15

• 60% of your body
• Needed to help cool you during exercise

Question 16

Why is dehydration bad for performance?

Answer 16

• 1. blood viscosity increases slowing blood flow down
• 2. muscles fatigue quickens / headaches
• Cant transport nutrients quickly – needed for energy
• Increased HR in a bad way – starling law
• Decrease performance
• Decreased reaction time – lack of electrolytes being transported / fatigued