Diet And Nutrition

Question 1

What is a healthy, balanced diet ?

Answer 1

A way of eating all the right nutrients the body needs.

Question 2

What is a nutrient ?

Answer 2

A substance that provides nourishment essential for life and growth.

Question 3

What should a healthy adults balanced diet contain ?

Answer 3

55% carbohydrate
15% protein
30% fat max
Fruit from 5 a day
Minerals, vitamins ad fibre
2.5L water

Question 4

How many calories is expected for a female and male to consume ?

Answer 4

Female: 1940 calories
Male: 2550 calories

Question 5

What are the 7 food groups ?

Answer 5

Carbohydrates
Proteins
Fibres
Fats
Minerals
Vitamins
Water

Question 6

What are the functions (3), importances (4) and examples of carbohydrates ?

Answer 6

Function:
- provides muscles with main source of fuel for ATP resynthesis
- starches are stored as glycogen in muscles and liver
- sugars are stored as glucose in the blood

Importance:
- glycogen and glucose broken down in anaerobic glycolytic and aerobic systems
- carbs are the only fuel that can be broken down anaerobically and aerobicly
-aheletes eat diet high in carbs
-Endurance athletes will carbohydrate load before event

Examples:
- bread
-potatoes
-honey
-fruit

Question 7

What are the functions (3), importances (3) and examples of proteins ?

Answer 7

Functions:
-proteins are made of amino acids
-20 essential amino acids
-amino acids used to build and repair muscles

Importance:
-strength athletes require more protein than endurance athletes
-balanced diet will provide enough protein to fuel any increased requirements (no needed supplements)
-if athletes eat high protein diet and minimal fat, protein will be used to fuel ATP re-synthesis rather than build muscle

Examples:
-meat
-eggs
-salmon

Question 8

What are the functions (3), importances (3) and examples of fats ?

Answer 8

Functions:
-provide muscles with a source of energy for ATP production in aerobic exercise
-helps body absorb vitamins
-forms a protection layer for internal organs

Importance:
-fats are broken down to FFA’s and glycerol. FFA’s are broken down further to provide energy for low intensity aerobic exercise.
-amount of fat an athlete requires relies on: total energy expenditure, body composition goals and their sport
-should consume moderate amounts of unsaturated fats and reduced intake of saturated fats

Examples:
-unsaturated: avocado, olive oil
-saturated: cake, pizza

Question 9

What are the function (3) importances (3) and examples of minerals ?

Answer 9

Functions:
-boosts the immune system
-supports body to grow and develop naturally
-Keeps the cell and organs functioning healthily

Importance
-calcium: helps build strong bones
-iron: helps haemoglobin carry oxygen
-magnesium: promotes muscle and nerve function

Examples: milk, broccoli, liver, kiwi

Question 10

What are the functions (3), importances (5) and examples of vitamins ?

Answer 10

Functions:
-helps boost immune system
-supports normal growth and development
-helps cell and organs function healthily

Importance:
-A: aids growth and development
-B: helps make red blood cells
-C: forms collagen for healthy bones
-D: strengthens bones
-K: promotes blood clotting

Examples: broccoli, milk, liver, kiwi

Question 11

What are the functions (2), importances (3) and examples of fibre ?

Answer 11

Functions:
-made of indigestible compound of a plant
-helps to keep the digestive system healthy

Importances:
-helps prevent: CHD, diabetes and weight gain

Examples: wheat, fruit

Question 12

What are the functions (3) and importances (3) of water ?

Answer 12

Functions:
-helps regulate:
Body temperature
Heart rate
Transport of essential nutrients

Importance:
- A state of dehydration will:
Increases performance
Increases perceived effort
Impairs concentration and judgement

Question 13

What are the 2 types of vitamin and their purposes ?

Answer 13

• Fat soluble A,D,E,K
  Dissolve in fat can be stored in body
• Water soluble B,C
  Need to be dissolved In water before absorption and can not be stored