diet and nutrition

Question 1

7 components of balanced diet

Answer 1

• carbs
• fats
• proteins
• vitamins
• minerals
• fibre
• water

Question 2

why do we need a balanced diet

Answer 2

• optimum performance
• health
• weight
• energy levels

Question 3

2 types of carbs

Answer 3

• simple
• complex

Question 4

simple carbs

Answer 4

• found in fruits, processed foods
• easily digested

Question 5

complex carbs

Answer 5

• found in plant-based food - bread, rice
• longer to digest

Question 6

carbs

Answer 6

• energy source
• converted into glucose, enters bloodstream, stored in muscles and liver as glycogen - these are limited, refulling is necessary
• glycaemic index

Question 7

glycaemic index

Answer 7

• ranks carbs according to their effect on our blood sugar levels
• low GI- slow sustained release of glucose, eat 3-4 hours before exercise
• high GI- rapid short rise in glucose, eat 1-2 hours before exercise

Question 8

saturated fats

Answer 8

• found in savory and sweet food
• too much cause weight gain can lead to coronary heart disease, high cholesterol

Question 9

cholesterol

Answer 9

• type of fat found in blood
• made predominantly in the liver and is carried by the blood as LDL and HDL
• too much LDL can lead to fatty deposits developing in the arteries which can have a negative effect on blood flow
• HDL takes cholesterol away from parts of body it has accumulated to the liver where it is disposed of

Question 10

trans-fats

Answer 10

• mostly made from industrial process
• add hydrogen to veg oil
• gives longer shelf life
• found in meat and dairy
• most shops removed hydrogenated oil from own products
• major fuel source of energy

Question 11

fats and exercise

Answer 11

• low intensity, aerobic
• eg jogging
• cant be used for anaerobic exercise as it requires o2 for fats to be broken down

Question 12

protein

Answer 12

• amino acids- used in all body cells to build protein
• important for, growth and repair, making enzymes hormones and haemoglobin
• minor source of energy
• provide energy when carbs and fats are low
• used by power athletes
• meat and fish

Question 13

2 types of vitamins

Answer 13

• fat soluble vitamins
• water-soluble vitamins

Question 14

fat soluble vitamin

Answer 14

• found in fatty food and animal products
• stored in liver and aftty tissue
• milk, eggs
• A,D,E,K

Question 15

water-soluble vitamin

Answer 15

• found in fruit,veg
• not stored need to be taken daily
• only excess wont be beneficial, will be excreted
• B,C

Question 16

vitamin C

Answer 16

• green veg and fruit
• protects cells and keeps them healthy
• maintenance of teeth and bones

Question 17

vitamin D

Answer 17

• sunlight
• absorption of calcium, keeps bones healthy

Question 18

vitamin B1

Answer 18

• yeast, egg, liver
• help break down and release energy from food
• keeps nervous system healthy

Question 19

vitamin B2

Answer 19

• dairy products, liver
• help break down and release energy
• keeps skin, eyes, nervous system healthy

Question 20

vitamin B6

Answer 20

• meat, fish
• helps form haemoglobin
• helps body use and store energy from protein and carbs in food

Question 21

vitamin B12

Answer 21

• red meat, dairy products
• makes red blood cells and keeps nervous system healthy
• releases energy from food

Question 22

minerals

Answer 22

• dissolved by the body as ions and are called electrolytes
• facilitate the transmission of the nerve impulses and enable effective muscle contraction, both of which are important during exercise
• meat, fish

Question 23

fibre

Answer 23

• slows down the time it takes the body to break down food
• provides a slower, more sustained release of energy
• helps prevent constipation and assists digestion
• eg pasta, nuts

Question 24

water

Answer 24

• 60% of persons body weight
• essential for good health
• main component of many cells
• transports nutrients, hormones, waste products
• helps to regulate our body temperature
• energy released as heat, water keeps you from overheating, evaporation of sweat helps to cool you down, water is lost during this process can lead to dehydration

Question 25

dehydration effects

Answer 25

• headache and muscle fatigue
• blood viscosity increases, reducing blood flow to working muscles and the skin
• increase HR= lower cardiac output

Question 26

re-hydration

Answer 26

• sports drink - boost glycogen levels

Question 27

dietary supplements

Answer 27

• glycogen loading
• creatine monohydrate
• sodium bicarbonate
• caffeine

Question 28

glycogen loading

Answer 28

• form of dietary manipulation to increase glycogen stores above that which can normally be stored
• bodies preferred fuel for endurance sport
• if muscle glycogen breakdown exceeds its replacement, glycogen stores deplete
• results in fatigue
• to replenish and maintain glycogen stores athletes need high carb diet
• 6 days before competition eat high protein for 3 days and high intensity exercise to burn off existing carb stores
• 3 days of light training and high carbs
• by totally depleting glycogen stores they can then be increased upto 2x original amount, prevent performer ‘hitting a wall’

Question 29

glycogen loading positives

Answer 29

• increased glycogen storage
• delays fatigue
• increases endurance capacity

Question 30

glycogen loading negatives

Answer 30

• during carb loading phase - affects digestion, weight increase
• during depletion phase - irritability, can alter training programme through lack of energy

Question 31

creatine monohydrate

Answer 31

• increases the amount of phosphocreaine stores in muscle
• phosphocreatine is used to fuel ATP-PC system (lasts u to 10 sec)
• increasing creatine will allow energy system to work longer
• increasing recovery time

Question 32

creatine monohydrate positive

Answer 32

• aims to provide ATP
• allows the ATP-PC system to last longer
• replenishes phosphocreatine stores

Question 33

creatine monohydrate negative

Answer 33

• hinders aerobic performance
• side effects - muscle cramps, vomiting

Question 34

sodium bicarbonate

Answer 34

• white soluble compound used as antacid
• can increase buffering capacity of the blood so it can neuralise the negative effects of lactic acid and hydrogen ions that are produced in the muscles during high intensity
• reduces acidity within the muscle cells in order to delay fatigue
• mainly for athletes who use the lactic acid system (400m) will producee lots of acidity

Question 35

buffering

Answer 35

the ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain the PH levels

Question 36

sodium bicarbonate positive

Answer 36

• reduces acidity in the muscles
• delays fatigue
• increases buffering capacity of the blood

Question 37

sodium bicarbonate negative

Answer 37

• possible side effects - vomiting, cramping, diarhoea

Question 38

caffeine

Answer 38

• naturally occurring stimulant
• can increase mental alertness and reduce fatigue and improve mobalisation of fatty acids in the body by sparing muscle glycogen stores
• used by endurance performers - aerobic system
• coffee,tea,
• 3mg/kg of body weight for best improvement

Question 39

caffeine positives

Answer 39

• increased mental alertness
• reduces effects of fatigue
• allows fats to be used as an energy source

Question 40

caffeine negatives

Answer 40

• against rules of most sports in large quantities
• possible side effects - dehydration, insomnia, vomiting