Diet And Nutrition

Question 1

Balanced diet

Answer 1

A balanced diet means eating the right foods, in the right amounts. This will enable us to work and exercise properly.

Question 2

Macronutrients

Answer 2

Nutrients that you need to consume in relatively large amounts in order to eat a balanced diet.

-Carbohydrates
-Proteins
-Fats

Question 3

Carbohydrates

Answer 3

Main source of energy for the body.
Stored in the body as glycogen, then broken down into glucose.

Non athlete: 50-60%
Athlete: 60-70%

Question 4

Carbs
Simple sugars complex starches

Answer 4

-Simple sugars: These break down quickly and provide a burst of energy.
Monosaccharides (fruit and sugar)

-Complex: Break down slowly and release energy slowly, ideal for performers.
Polysaccharides (Grains, pasta)

Question 5

Carbohydrate loading

Answer 5

“A strategy used by endurance athletes to boost glycogen stores before a competition”

-High carbs pre race
-Have to reduce exercise level
-You have high glycogen level
-Good performance

Question 6

Proteins

Answer 6

Key for muscle growth and repair and healthy immune system.

Power athletes need to consume more than endurance athletes.

Power athletes need to consume proteins just after exercise, to repair bodies quickly and build muscle.

Ex. Meat, Fish, eggs, nuts.

Question 7

Fats

Answer 7

Source of energy.
Fats won’t make you fat, eating more calories than you burn off will.

Question 8

Saturated and unsaturated fats

Answer 8

-Saturated fats:
Too much can CAUSE heart disease so limit your consumption of fatty meat, butter, cheese, cakes crisps and biscuits.

-Unsaturated fats:
Healthier than saturated fats. They can REDUCE the risk of heart disease. Found in oily fish, nuts, olive oil and avocados

Question 9

Osmolality

Answer 9

The concentration of particles dissolved in a fluid.

Question 10

Adipose tissue

Answer 10

A connective tissues that is mainly composed of fat cells called adipocytes.

Question 11

Ergogenic aid

Answer 11

Substances or devices that enhance energy production, use or recovery and provide athletes with a competitive advantage.

Question 12

Energy expenditure
BMS and Thermic effect of food

Answer 12

Basal Metabolic Rate (BMR): The minimum amount of energy required to sustain essential physiological function

Thermic effect of food: Energy required to eat, digest and absorb food.

Question 13

What is energy expenditure?

Answer 13

Basal Metabolic Rate + Thermic effect of food

Question 14

What is MET value

Answer 14

Metabolic Equivalent Valueis:

One MET is the amount of energy used while sitting quietly. Physical activities may be rated using METs to indicate their intensity. For example, reading may use about 1.3 METs while running may use 8-9 METs.

Question 15

When and what time should you eat before an exercise period?

Answer 15

3-4 hours before competition.
High in carbs, low in fat and moderate in fibre to aid digestive process.
Ex: pasta, spinach.

Question 16

Hydration during exercise

Answer 16

More water produced during tissue respiration along with heat energy as by-product of the metabolic process.

-Loss of water through skin evaporation
-Sweat- decrease in urine flow.
-Increase in breathing rate

Question 17

Loss of water

Answer 17

-loss of water raises the osmotic pressure in bodily fluids because the electrolyte becomes more concentrated in these body fluids.

-Need to consume water so electrolytes return to normal concentration.

Ex, marathon runners can loose up to 6-10%. So they have to have to drink water to replenish water content.

Question 18

How dehydration affects performance

Answer 18

-Low blood volume (less blood to muscles)
-So it relies in anaerobic metabolism
-Lactic acid builds up = cramps

Question 19

What are hypotonic drinks?

Answer 19

-Hypotonic drinks are designed to quickly replace fluids lost through sweating. Unlike isotonic and hypertonic drinks they are low in carbohydrates.

-Athletes who need fluid without boost of carbohydrate. Ex, gymnasts or jockeys.

-They should drink them after tough exercise work.

-They reduce fatigue by replacing water and energy fast.

Question 20

Isotonic drinks

Answer 20

-Contain 6-8% of carbs

-They replace the fluids lost by sweating and provide a boost of carbs.

-Good for footballers

-Drink before and during exercise.

Question 21

Hypertonic drinks

Answer 21

-10+% of carbs

-Good to supply carbohydrate intake.

-Good for people that need lots of energy.

-Drink after exercise to top up on muscle glycogen stores.

Question 22

The role of supplements

Answer 22

-Bicarbonate of soda:
Delay muscle fatigue
Long anaerobic activities
Can cause vomiting and cramp

-Herbal remedies:
Ginseng, boosts energy
Glucosamine, reduce inflammation
-Arnica, reduce bruising
-Camomile reduce stress

Question 23

The role of supplements 2.0

Answer 23

-Caffeine:
Power output to all fibre types
Improves fatigue
Too much, can drop performance in endurance.

-Protein supplement:
Recovery muscles
Can cause liver and kidney damage

Creatine:
-Delay lactic acid
-Increase maximal power for longer
-Can cause muscle cramps, weight gain dehydration

Question 24

Alcohol

Answer 24

Is a relaxant in small quantities.
Body absorbs it as an alternative to water, so it causes dehydration.

Question 25

Pre competition nutrition

Answer 25

-Fluid for hydration
-light complex carbs as pasta or bread 3 hours before.
-Small amounts of glucose
-So hunger sensation is reduced and blood glucose is slowly reduced.

Question 26

Post competition nutrition

Answer 26

-Hypertonic drink immediately after. So, blood glucose and glycogen stores are replenished
-A high CHO (carbs) meals after 15 mins aids glycogen replenishment.