Diet and nutrition Flashcards
1.2a content
What is the effect of a well planned diet?
A well planned diet will aid any performer or athlete. Diet can support fitness and performance gains, assist recovery or rudbeckia risks posed by overtraining.
State the recommended calorie guidelines
Men - 2,500 per day
Women - 1,940 per day
For both - 55% carbs, 15% protein, 30% fats
A variety of foods including 5 portions of fruit and veg
What are carbs vital for and state a food high in starches and sugars
CHOs are vital for energy production. They are the preferred fuel for exercise
Starches - rice + potatoes
Sugars - fruit + honey
What are proteins essential for and give some food examples high in protein
Essential for -
- Growth and repair of tissues and cells
- Increasing muscle size
- Making haemoglobin
- Making enzymes, antibodies and collagen
- Can be used for fuel when carb and fat stores are depleted
Food examples -
- Milk
- Eggs
- Meat
- Soya
What is the role of fats
- insulate nerves, form cell membranes and cushion organs
- provide an energy store - they can be broken down for aerobic energy production and have twice the yield of CHOs
State and define the 2 types of fats
- Saturated fat acids - typically solid at room temp and mainly found in animal products. When consumed excessively they can be associated with heart disease.
- Unsaturated fatty acids - typically liquid at room temp and found in sunflower, olive and fish oils. The can help lower cholesterol.
Give examples of food where saturated and unsaturated fatty acids can be found
- Saturated - butter and bacon (limit intake to reduce risk if cardiovascular disease)
- Fish oil and olive oil (can boost the delivery of oxygen, improve endurance recovery and reduce joint inflammation)
What is the roles of vitamins and minerals
Essential to maintain healthy body functions.
- Calcium - bone health
- Iron - immune system and enzyme ration
- Phosphorus - bone health + energy production
- Vitamin A - eye health
- Vitamin D - bone health
- Vitamin E - skin and eye health
- Vitamin K - blood clotting and bone health
- Vitamin C - skin, blood vessels and soft tissues
- Vitamin B - breakdown of food
What is the role of fibre and water
Fibre is essential for the function of the large intestine. It is found in cereals, bread, beans, fruit and veg. Adequate fluid intake allows fibre to work properly and to provide bulk in the bowel.
Water is essential for hydration before, during and after exercise. Dehydration can result in decreased plasma volume, decreased stroke volume and increased temp + HR
Define energy expenditure and state how you’d work it out
- The sum of basal metabolic rate, the thermic effect of food and the energy expended through physical activity.
- Energy expenditure = BMR + TEF + physical activity energy expenditure
Define basal metabolic rate (BMR)
The minimum amount of energy required to sustain essential physiological function at rest which can account for as much as 75% of total energy expenditure
Define the therms effect of food (TEF)
The energy required to eat, digest, absorb and use food taken in
Define energy intake
The total amount of energy from food and drinks consumed, measured in joules or calories
Define energy balance
The relationship between energy intake and energy expenditure
What is physical activity expenditure
This is the total number of calories required to perform daily tasks. Metabolic equivalent (MET) values are used to give a precise picture of expenditure
Define the term energy intake
The total amount of energy from mood and drinks, measured in joules or calories
Define the term energy balance and state the statistics for weight gain and loss
Energy balance is the relationship between energy intake and energy expenditure
- Energy in > energy expenditure = weight gain
- Energy in < energy expenditure = weight loss
- Energy in = energy expenditure = weight stays the same
Define the term ergogenic aids
An ergogenic aid is a substance, object or metro used to improve or enhance performance
What is a pharmacological aid
A group of ergogenic aids taken to increase the levels of hormones or neural transmitters
What is a physiological aid
A group of ergogenic aids sued to increase the rate of adaption of the body to increase performance
State why anabolic steroids are use and define the benefits and drawbacks of taking them
Use for rehabilitation and muscle wastage diseases. Used by weightlifters, body builders and power athletes.
- illegal
Benefits -
- Increased muscle mass and strength
- Increased recovery
- Increased intensity + duration of training
Drawbacks -
- Mood swings
- Liver damage
- Heart failure
- Acne
State the benefits and drawbacks of erythropoietin (EPO) - used by endurance athletes
Benefits -
- Increased red blood cells and haemoglobin count
- Increased o2 transport and aerobic capacity
- Increased intensity and duration of performance
Drawbacks -
- Increased blood viscosity
- Decreased cardiac output
- Increased risk of heart disease and blood clots
State the benefits and drawbacks of the human growth hormone (HGH)
Benefits -
- Increased muscle mass and strength
- Increased fat metabolism and decreased fat mass
- Increased blood glucose
- Increased recovery
- Increased duration and intensity
Drawbacks -
- Abnormal bone and muscle development
- Enlargement of vital organs
- Increased risk of cancer and diabetes
List 3 types of pharmacological aids and state whether they are legal or illegal
- Anabolic steroids (Increases muscle mass) - illegal
- Erythropoietin (EPO) - illegal
- Human growth hormone (HGH) - illegal
List 3 types of physiological aids and state whether they are legal or illegal
- Blood doping - illegal
- Intermittent hypoxic training (IHT) - legal
- Cooling aids - legal
Describe the process of blood doping and state the benefits and drawbacks
Remove blood 4-6 weeks before comp. Body then compensates lost RBCs. Blood is then put back in before comp to increase volume of red blood cells.
Benefits -
- Increased red blood cells
- Increased o2 transportation and aerobic capacity
- Increased intensity and duration of performance
Drawbacks -
- Increased blood viscosity
- Decreased cardiac output
- Increased risk of blood clots and heart disease
- Risk of transfusion infections
Describe intermittent hypoxic training and state the benefits and drawbacks (used by endurance athletes)
Athletes live at sea level but train under hypoxic conditions (low po2)
Benefits -
- Allows acclimatisation for events at altitude
- Increased RBC therefore more haemoglobin
- Increased intensity and duration before fatigue
Drawbacks -
- Benefits lost when IHT stops
- May disrupt training patterns = loss of motivation
- Heard to reach normal work rates
- Decreased immune function and increased risk of infection
- Dehydration
State which types of cooling aids should be used pre + post events and for injuries
Pre-event = ice vests, cold towel wraps used 10-30 mins before to reduce core body temp
Post-event = ice baths to help aid recovery
Injury = ice packs and sprays
State the benefits and drawbacks from using cooling aids
Benefits -
- Reduce core body temp
- Decreases sweating, dehydration and early fatigue
- Decreases injury pain and swelling
- Increased speed of recovery and repair
- Decreases DOMS
Drawbacks -
- Ice burns and pain
- May mask or worsen injuries
- Dangerous for those with heart and blood pressure problems
State 4 nutritional aids : dietary manipulation and whether they’re legal
1.Carbohydrate/glycogen loading (pre-comp) = legal
- Pre event and training meal = legal
- During event meal/food = legal
- Post event/training meal = legal
Explain the process of glycogen/carb loading
- CHO loading starts one week before comp
- day 1 = intense exercise (deplete glycogen stores)
- day 2-3 = high protein + fat diet
- day 4 = intense exercise (deplete glycogen stores further)
- day 5-7 = high CHO diet and taper training or rest
State the benefits no drawbacks from carb loading
Benefits =
- Increased glycogen stores
- Increased endurance capacity
- Delays fatigue
Drawbacks -
- Poor recovery rates
- Gastrointestinal problems
- Increased risk of injury
- used for endurance athletes
State key info about pre-event and training meals
Pre event -
- CHO meal 3 hours before event (low glucose)
- 1-2 hours before events high glucose food
Pre training -
- small meal 30-60 mins before
State the benefits of pre event meals
- Tops up liver glycogen
- Maintains blood glucose levels
State the benefits and drawbacks of post event meals (consuming CHOs within 30 mins of finishing an event)
Benefits -
- Promotes faster recovery rate of glycogen
Drawbacks -
- Not always practice or possible eating within 30 mins
State 3 reasons dehydration decreases performance
- Decreased heat regulation and increased temp
- Increased HR
- Increased fatigue
State and describe the 3 types of sports drinks which contain glucose and electrolytes
- Hypotonic - lower concentration of glucose than blood (vital during prolonged exercise)
- Isotonic - equal concentration of glucose to blood (used for events over 1 hour)
- Hypertonic - higher concentration of glucose than blood (used during recovery not mid exercise as can cause dehydration)
State what creatine does and the benefits and drawbacks of taking the supplement
- increases phosphocreatine stores in muscles, used for high intensity energy production
Benefits -
- Increases PC stores = more energy for high intensity trining
- Increased intensity + duration of training
- Increased maximum and explosive strength
Drawbacks -
- Increased weight gain
- Increased water retention
- Longer term effects unclear
- Muscle cramps
State what caffeine does and the benefits and drawbacks of taking it
- stimulates the CNS and increases breakdown of FFAs for aerobic production
Benefits -
- Increased nervous stimulation
- Increased focus and concentration
- Increased endurance performance
Drawbacks -
- Dehydration
- Insomnia and anxiety
- Gastrointestinal problems
State what bicarbonate does and the benefits and drawbacks of taking this supplement
- alkaline which acts as a buffering to neutralise a rise in acidity in the blood stream
Benefits -
- Increased buffering capacity
- Increased tolerance to lactic acid = delay OBLA
- Increased intensity and duration of performance
Drawbacks -
- Gastrointestinal problems
- Unpleasant taste causing nausea
State what nitrates do and the benefits and drawbacks of taking this supplement
- dilate blood vessels and reduce blood pressure
Benefits -
- Decrease in blood pressure
- Increased blood flow
- Increased intensity and Duration of performance
Drawbacks -
- Headaches, dizziness and light headedness
- Long term effects unclear
List 4 types of supplementation and state whether they’re legal
- Creatine - legal
- Caffeine - legal
- Bicarbonate - legal
- Nitrates - legal
