Diet And Nutrition

Question 1

Carbohydrates

Answer 1

Broken down into glucose and processed into sugars

Stored in muscle and liver as glycogen

Up to 2 hour store

Question 2

Fats and lipids

Answer 2

Source of energy for low intensity

Used to absorpabtion for fat soluble vitamins

Too much = weight gain
And can limit joint flexibility

Saturated fats
-LDL cholesterol
- animal sources

Trans fats
- fast food
- heart disease

Question 3

Proteins

Answer 3

Growth and repair , broken into amino acids

Can form HB - transportation of oxygen

Enzymes are formed aswell

Question 4

Fibre

Answer 4

Aids digestion

Aids absorption of water

Question 5

Vitamins

Answer 5

C - citrus fruits , immune system enhanced

D- absorption of calcium , healthier bones and muscles

B-12- increased RBC production , absorption of iron

B- complex - energy levels , healthy brain function

Question 6

Minerals

Answer 6

Sodium - muscle contractions

Iron- RBC production

Calcium- bone and muscle strength

Question 7

Water

Answer 7

Maintain hydration
Cell function
Blood plasma

Question 8

Creatine

Answer 8

Meat and fish
Bunch of amino acids

Pros

Increase pc stores
Increase length of HIT work
Explosiveness

Cons
Weight gain , water retention

Question 9

Sodium bicarbonate

Answer 9

Neutralises LA
Reduced acidity

Pros

Increase in buffering
Delay OBLA
Higher intensity for longer

Cons

Stomach aches
Vomiting

Question 10

Caffeine

Answer 10

Stimulant
Coffee

Pros

Increases CNS activity
Alertness
Lower reaction time
Increases aerobic capacity
Preserve glycogen

Cons

Diuretic- dehydration
Insomnia
Acidic - stomach problems

Question 11

Glycogen loading

Answer 11

Day 1: deplete glycogen stores

Day2-3: eat more fat and protein

Day 4: deplete glycogen

Day 5-7 : carbo loading

Pros

Longer to reach exhaustion
Increase in endurance

Cons

Low blood sugar levels , lethargy
Irritable
Water retention