Diet and Nutrition Flashcards
What is a balanced diet?
55% Carbohydrates
15% Protein
30% Fats
5 Portions of fruit and vegetables
What are carbohydrates?
The primary energy source and 75% of energy production in athletes
What are starches?
Slow release carbohydrates and are stored as glycogen
What are sugars?
They are stored in the blood as glucose and are quick release energy. They should only be 10% of carbohydrates consumed
What are fats?
The secondary energy source and are aerobic only. They insulate and protect organs
What is the impact of saturated fats?
High risk of CHD
What is the impact of unsaturated fats?
Improved recovery rates
What are proteins?
They are used for muscle growth and repair. They can be used as an aerobic energy source when low on carbohydrates and fats
What are the minerals?
- Calcium
- Iron
- Phosphorus
Why is calcium needed?
- Bone development
- Muscular contractions
Why is phosphorus needed?
Energy production
Why is iron needed?
Produces red blood cells and haemoglobin
What are the fat soluble vitamins?
ADEK
What are the water soluble vitamins?
BC
What does vitamin E do?
Strengthens the immune system
What does vitamin K do?
Blood clotting and bone health
What does vitamin B do?
Breaks food into energy
What does vitamin C do?
Tendon, ligament and bone health
Why is water beneficial?
Makes up 90% of blood plasma
Regulates body temperature through sweating
What does dehydration lead to?
Blood viscosity
Stroke volume decrease
What is fibre?
Helps large intestine process food preventing constipation and high cholesterol
