Diet and Nutrition Flashcards
Why do we need fats?
- Additional source of energy for low intensities
- Spares glycogen stores
- Can help carry and store fat soluble vitamins
What are the two types of fat?
Saturated - butter/cheese
Trans - veg oil
Both linked to an increased risk of heart disease
Why do we need lipoproteins?
- Remove excess cholesterol
- Protect artery walls against cholesterol
- Reduced risk of heart disease
Why do we need fibre?
- Acts as a bulking agent and prevents constipation
- Helps reduce cholesterol levels
- Controls blood glucose concentration for people with diabetes
Which 4 vitamins do we need and why?
Vitamin C (green veg and fruit) - supports the immune system
Vitamin D (sunlight, oily fish) - support the absorption of calcium, keeping the bones healthy
Vitamin B-12 (red meat, dairy and fish) - needed for cell division/growth and supports energy release during exercise
Vitamin B-Complex - breaks down carbs and transports nutrients around the body
Which 3 minerals do we need and why?
Sodium - helps regulate body fluid levels
Iron - component of Hb that carries oxygen from the lungs to the body
Calcium - builds and maintains strong bones
What are some of the impacts of a lack of water?
- Blood becomes more viscous
- Irregular heart beat
- Increased body temperature
- Decreased blood flow to the muscles/skin
- Increased build up of lactic acid
Why do we need electrolytes, and what are the effects of a lack of it?
- Responsible for the electrical transmission of the nerve impulse that stimulates muscular contraction
- Soluble in water and lost in sweat
Effects - muscle fatigue and muscle cramps
- slower reaction time
Why would an athlete take creatine?
- Energy source for short, powerful movements, as it provides quick energy for muscular contractions
- Ingesting it boosts the existing stores in the muscles, allowing the ATP-PC system to last longer
- Increases muscle mass
What are the limitations of taking creatine?
- Expensive
- Mixed evidence on the effectiveness of it
- Detrimental towards aerobic endurance due to increased muscle mass
- Muscle cramps/bloating/nausea
Why would an athlete take caffeine?
- To increase alertness to improve reaction time
- Prolongs aerobic exercise by increasing the use of fats for energy, which delays the use of glycogen stores
What are the limitations of taking caffeine?
- Effects upon high intensity exercise unclear
- Insomnia
- Dehydration
- Muscle cramps
Why would an athlete take sodium bicarbonate, and what are the limitations/effects?
- Ingesting large amounts is known as soda loading
- Delays onset of fatigue in anaerobic exercise by neutralising lactic acid in the blood (an alkaline)
- Anaerobic energy system can be used for longer (1-7 mins)
Effects - Vomiting
- Pain
- Cramping
- Diarrhoea
- Feeling bloated
Describe the carbohydrate depletion method of glycogen loading
- Reduce glycogen levels through tapered endurance training with a low carb diet for 3 days
- Next few days before competition, consume a pure carb and water diet while resting
Describe the intense training method of glycogen loading
- 3 mins of intense exercise 24 hrs before comp to open carbo window
- Followed by consuming large quantities of carbohydrates within 20 mins
- And increase water intake to stimulate higher glycogen storage
