Diet and nutrition Flashcards
Atherosclerosis
When the arteries become clogged with fatty substances and are slightly blocked
High density lipoprotein (HDL)
Also known as good cholesterol, removes excess cholesterol in the blood
Low density lipoprotein (LDL)
Also known as bad cholesterol, transports cholesterol into the blood
Vitamin C
Green veg and fruit, protects cells, transports fatty acids and maintains bones, teeth, gums etc.
Vitamin D
From sunlight, helps absorb calcium and aids phosphocreatine recovery
Vitamin B1
Egg, liver, nuts, wholegrain - breaks down and release energy and keeps nervous system healthy
Vitamin B2
Dairy, liver, veg, egg - break down and release energy. Keeps skin, eyes and nervous system healthy.
Vitamin B6
Meat, fish, eggs, bread - forms haemoglobin and stores energy from proteins and carbohydrates
Vitamin B12
Red meat, dairy, fish - makes red blood cells, releases energy & keeps nervous system healthy
What are vitamins?
Maintains a healthy immune system, allows performer to train maximally and recover
What are carbohydrates?
The principle source of energy
Simple carbohydrates
Quick store of energy, used for ANAEROBIC exercise and are found in processed foods
Complex carbohydrates
Slow releasing energy, used for AEROBIC exercise and found in bread, pasta, rice etc
What happens to carbohydrates?
Digested and converted into glucose and enters the bloodstream. Glucose is stored in muscles and liver as glycogen.
What are fats?
Secondary energy source used for long, low-intensity AEROBIC exercise
Saturated fats
Sweet and savoury, mainly animal sources. Too much causes weight gain / health issues
Cholesterol
Found in blood and too much saturated fats causes cholesterol. Made in liver and carried into blood as LDL and HDL.
Trans fats
Artificially hydrogenated fats in meat and dairy. Can lead to high cholesterol, heart disease and diabetes.
What are proteins?
Amino acid chemicals important for muscle repair and growth. Tertiary source of energy
What are minerals?
Provide necessary nutrients for the body to function properly
Calcium
Needed for strong bones and efficient nerve and muscle contraction in exercise
Sodium
Regulates fluid levels but too much sodium increases blood pressure. Increased risk of heart attacks and strokes.
Iron
Formulates haemoglobin in red blood cells, helps transport oxygen / improve stamina. Needed for normal energy metabolism.
What is fibre?
Can slow down time it takes to digest food, resulting in a slower, sustained energy release. Prevents constipation.
Role of water?
60% of a person’s body weight. Transports nutrients, hormones and waste. Also, regulates body temp / stops overheating.
What is glycogen loading?
Increase in glycogen stores over the normal maximum capacity used purposefully by endurance performers.
6 day glycogen loading
6 days before the event they will consume lots of protein and burn carbs for 3 days, then consume high carb diet for another 3 days in order to deplete stores to increase max capacity.
One day glycogen loading
One day before they will do 3 mins of exercise which opens a ‘carb-window’ which lasts 20 minutes where it is easiest to restore lost glycogen. The window closes completely after 2 hours
Non-depleted glycogen protocol (most common)
Training intensity reduced a week before competition. The 3 days before competition high carb diet is accompanied with low intensity aerobic exercise.
Positive effects of glycogen loading
Increases storage, delays fatigue, increases endurance, increases glycogen stores in muscles
Negative effects of glycogen loading
Bloating, heavy legs, digestion problems, weight increase, irritability, lack of energy
What is monohydrate?
Supplement used to increase the amount of phosphocreatine stored in the muscles, this is used to provide energy.
Monohydrate advantages
Aims to provide energy, replenishes phosphocreatine, longer lasting energy, improves muscle mass.
Monohydrate disadvantages
Side effects (muscle cramps, diarrhoea, bloating vomiting etc), hinders aerobic performance, mixed evidence of benefits.
What is sodium bicarbonate (soda loading)?
Increased the buffering capacity of the blood and neutralises lactic acid and hydrogen ions effects.
Concept of ‘soda loading’
Reduces the acidity within the muscle cells in order to delay fatigue and allows the performer to exercise for prolonged periods
Sodium bicarbonate advantages
Reduces muscle cell acidity, delays fatigue, increases the buffering capacity of blood.
Sodium bicarbonate disadvantages
Possible side effects (vomiting, pain, cramping, diarrhoea, bloated).
Buffering (blood)
The ability of blood to compensate for the build up of lactic acid or hydrogen ions to maintain the pH level.
Lactic acid
A by-product of anaerobic respiration. As it accumulates, it causes fatigue.
Hydrogen ions
Responsible for the acidity of the blood
What is caffeine?
Naturally occurring stimulant which can increase mental alertness and reduce fatigue
What can caffeine do?
Improve the mobilisation of fatty acids in the body, sparing glycogen stores. Used by endurance performers who rely on the aerobic system in low intensity exercise.
Caffeine benefits
Increases mental alertness, reduces fatigue, allows fats to be used as energy, improves reaction time, benefits aerobic performers
Caffeine disadvantages
Loss of fine control, against rules when used in large quantities, possible side-effects (insomnia, dehydration, muscle cramps, vomit, irregular heartbeat).
What is caused by insufficient water?
Increased blood thickness, reduced sweating, muscle fatigue and cramps, transport of waste and nutrients, increased heart rate, decreased performance.
What is a balanced diet
A diet consisting of all the necessary components for healthy function of the body but not in excess.
