diet and nutrition Flashcards
what are the two types of carbohydrates
simple and complex
what are simple carbs
fast release of energy used for anaerobic exercise
- quickest source of energy and easily digested.
what are complex carbs?
complex carbs are slow release of energy for aerobic exercise
- bread/pasta/rice
-takes longer for body to digest
what are carbs digested into?
glucose
what are the three types of fats?
- saturated fats
- cholesterol
- trans-fats
what are saturated fats?
found in sweet and savory food
- too much saturated fats leads to excessive weight gain
what happens if you have too much saturated fats?
- reduces stamina
- increased blood pressure
- limits flexibility
- hearts diseases
what is cholesterol?
cholesterol is found in the blood
- too much saturated fats can cause high cholesterol
where is cholesterol made?
made in the liver and carried by the blood as low density lipoprotein (LDL)
and high-density (HDL)
- too much LDL means fatty deposits developing in arteries
- negative effect on blood flow
what are trans-fats?
- are artificial hydrogenated fats and can be found in meat and dairy products.
what does too much trans-fats cause?
- lead to high levels of blood cholesterol, heart diseases and diabetes.
what are proteins
proteins are a combination of mainly chemicals and amino acids.
- they are important for muscle growth and repair.
- they also make enzymes, hormones and haemoglobin
why are proteins used by athletes
A major source of energy and tend to be used more by power athletes who have greater need for repair and develop muscles tissue.
what are the three different vitamins
- vitamin c
- vitamin-d
- vitamin-b
what are the four types of vitamin b’s?
- B1-thiamin
-B2- riboflavin
-B6 - B12- folate
what are vitamins?
vitamins keep people healthy with good immune system
- vitamins allow performers to train maximally and recover quickly
what is vitamin c?
found in - green veggies and fruit
- protects cells / maintenance of bones/teeth/gums
- required for breakdown of carnitine (a molecule essential for transport of fatty acids)
what is vitamin d ?
found in - oily fish/ dairy products
- made in the body under skin when exposed to sunlight
- has a role in absorption of calcium, which helps keep bones and teeth healthy
- helps with phosphocreatine recovery in the mitochondria
what is vitamin b1-thiamin
found in - yeast/ egg/ liver/ whole grain/ bread/ nuts/ red meat
- keeps nervous system healthy
what is vitamin b2 - riboflavin
found in - dairy products / liver /veggies/ eggs/ cereal / fruit
- keeps skin/eyes/and nervous system healthy
what is vitamin b6?
found in - meat/fish/eggs / veggies
- helps form haemoglobin
- help sbody to store and energy from protein and carbs in food
what is B12 folate?
found in - meat and fish
- makes red blood cells / keeps nervous system healthy
what are the three minerals
- calcium
- sodium
- iron
what is calcium
calcium is very important during exercise as it is needed for strong bones and teeth.
also necessary for efficient nerve and muscle contraction
what is sodium
- helps regulate fluid levels in body
- too much sodium leads to an increase in blood pressure which increases risk of strokes and heart attacks
what is iron
involved in formation of hemoglobin in red blood cells, which helps transport oxygen and therefore improves stamina.
- a lack of iron can lead to anemia
what is atherosclerosis?
this is where arteries become clogged with fatty substances
what is HDL ( high density lipoproteins )
theses transport excess cholesterol in the blood back to the liver where it is broken down and are closed
