diet and nutrition Flashcards
what are the requirements of carbohydrates
50-60%
what are the requirements of protein
10-20%
what are the requirements of fat
20-30%
what are the average calories for men and women
women- 1800
men- 2000
what will affect athletes needing higher calorie intakes
intensity and duration of training
what is it important an individual has
a neutral energy balance
what are the types of carbs
simple and complex
what are simple carbs
fast release energy
what are complex carbs
slow release energy
how are carbs converted to energy
initially converted to glucose in the blood stream where it used for energy
how are carbs stored
as glycogen in the muscles and liver
what is the glycaemic index
the rate at which glucose is released into the blood stream
what are GI food ranked on
scale of 1-100 (glucose is ranked 100)
what do high GI foods provide
a rapid surge in blood glucose levels, releasing energy quickly
what so low GI food supply
a slower energy release rate so levels are maintained so sustains energy
where is energy stored if it isnt used
stored as fat in adipose tissue
how can diabetes occur
if too much glucose is eaten as the body become tolerant to the insulin
when should you eat high GI foods
3 hours before training and 30 mins after
what do fats provide
energy for long duration and low intensity aerobic exercise
insulation
positive weight gain
what does fat provide us with
transports vitamins A D E K
provides the essential fatty acids
what do HDL do
removes LDL deposits
what do LDL do
blocks arteries and limit blood flow
what are proteins good for
required for muscle growth and repair, enzyme, hormone and haemoglobin production
what are proteins made of
amino acids
are proteins an energy source
yes when all carbs and fat sources have run out
what happens if you eat too much protein
stored as fat or excreted in urine
what are vitamins for
chemical processes in the body
what does vitamin a do
maintenance of skin, mucus membranes, bones, teeth, hair and vision
what does vitamin d do
helps the absorption of calcium
what is calcium for
strong bones and teeth, heart function, blood coagulation and muscle contraction
what is iron for
production of haemoglobin in red blood cells vital for oxygen transport
how much less oxygen is needed for carbs to be metabolised compared to fats
15%
how long does it take for energy to be released from fats and why
20 mins of low intensity exercise because of their long chain structure and extra oxygen required to break them down
what % of total fuel can fats never provide
50-60%
what is the main fuel source
phosphocreatine
how long until phosphocreatine runs out
10-12 secs
what is phosphocreatine
naturally occurring compound derived from amino acids that produces energy extremely quickly
if the athlete has a high VO2 max what happens to fats
the longer fats will be metabolised which saves carbs for high intensity bursts of exercise
what happens to glycogen and PC stores if the individual has a high anaerobic fitness
the greater those stores are which allows them to train at a high intensity for longer
what are the stages of carbo-loading
- depletion stage- 6 days prior reducing muscle glycogen stores
- tapering stage- reduce the intensity and volume of training
- loading stage- increasing the intensity and volume of training
why is carbo loading effective
delays fatigue
enables athlete to work at a higher intensity for longer
why do athletes need to refuel after training
to re synthesis muscle and liver glycogen stores and aid muscle growth and repair
the body is mos receptive to refilling glycogen stores when fully depleted immediatley following exercise
how long should athletes refuel for after training
30 mins
what are the physiological effects of dehydration on performance
increase sweating
decrease blood plasma volume
increase blood viscosity
increase heart rate
increase breathing rate
decrease slower transport of oxygen and nutrients
increase levels of CO2 and increase lactic acid
fatigue due to impaired energy levels
poor regulation of body temperature (thermoregulation)
how much water should be drank in a 24 hour period prior to competition
4-7 litres
how much water should be drank prior to competition and how long before
2 litres 2-3 hours before
what factors depend on how much fluids should be drank during exercise
weather and size of individual
how much and how often should you be drinking during exercise
150-250 ml every 10-20 mins
why should you drink energy drinks if training for 90 mins or longer
to replace depleted glycogen stores
how much should you re hydrate after training
for every 1kg of body weight that is lost approximately 1 litre of water should be consumed
what are the 3 types of sports drinks and what are they
hypotonic (low glucose- replace fluids but had no added carbs)
isotonic (high glucose- replace fluids lost and a boost of carbs)
hypertonic (high glucose- to supplement carb intake)
how much carb content is in each sports drink
hypotonic (1-3%)
isotonic (6-8%)
hypertonic (10%+)
what 3 things make a supplement legal
enhances performance
reduces recovery time
limits fatigue
what does protein (whey and casein) do
amino acids help repair microfiber tears in the muscle and re-build stronger structure (muscle hypertrophy)
what are the possible side effects of protein
weight gain if training doesnt provide neutral energy balance
what does creatine monohydrate do
increases muscle phosphocreatine stores allowing more energy for longer
what are the possible side effects of creatine
weight gain
long term effects are unknown
muscle cramps
liver and kidney damage
may limit aerobic perfromace
what does caffine do
improved alertness as it limits certain brain signals reducing fatigue
it mobilises fats as an energy source rather than relying on glycogen
what are possible side effects of caffeine
anxiety
insomnia
irregular heart beat
diuretic
impairs fine motor skills
what are the 3 things that cause a supplement to be illegal
(needs 2 of these things)
enhances performance
threat to athletes health
violates spirit of the sport
what does anabolic steroids do
increases lean body weight
allows athletes to train harder, recover faster and increase muscle mass
what are the effects of anabolic steroids
liver damage
heart problems
acne
aggression and mood swings
what are human growth hormones
in large doses- increase muscle mass and weight loss
in small doses - aid recovery and ignite ageing process
what are the effects of taking human growth hormones
heart problems
cardiovascular disease
glucose intolerance
increase blood lipids
what is erythropietin (epo)
stimulates red blood cell production and increases haemoglobin levels
improves aerobic capacity and vo2 max
what are the side effects of taking erythropietin (epo)
increase blood viscosity
stroke and heart disease
death
what are stimulants
increase alertness and help overcome fatigue by increasing blood flow and heart rate
what are diuretics and masking agents
remove fluid from the body which can hide other drug use or loose weight
what are the side effects of diuretics and making agents
dehydration
hypertension
electrolyte imbalance
seizures
what are beta blockers
reduce heart rate blood pressure and muscle tremors
what are side effects of beta blockers
dizziness
drowsiness or fatigue
dry mouth
headaches
