Diet And Nutrition Flashcards
Define a balanced diet
A diet containing the right amount of each of the 7 food groups. It is essential for optimum performance in all sporting activities
What are the major food groups
Carbohydrates
Protein
Fats
Vitamins
Minerals
Fibre
Water
What are the 2 types of carbohydrates
Simple and complex
What is the difference between simple and complex carbohydrates
Simple are quick releasing whilst complex are slower releasing of energy over a longer period of time
Where are complex carbs found
Commonly found in bread, rice, pasta and vegetables
Where are simple carbs found
Found in fruits as well as processed foods and foods with refined sugar added
What is the function of carbohydrates
The principal source of aerobic AND anaerobic energy
Which food source is the only that can be broken down anaerobically
Carbohydrates
What happens once carbs are digested
The glucose in them enters the bloodstream and then is stored in the liver
What are the functions of fats
2nd major source of energy in the body, however is only aerobic
Carrier for fat soluble vitamins
Why can fats not be used for anaerobic respiration
Because fats require oxygen to be broken down which isn’t available at high intensity excercise
Which are the fat soluble vitamins
A D E K
Which are the water soluble vitamins
B C
What does LDL do? Is it good or bad?
Too much low density lipoprotein leads to fatty deposits building up in the arteries which restricts blood flow
Bad
What does HDL do? Is it good or bad?
High density lipoprotein takes cholesterol away from the arteries to the liver where it is disposed of
Good
What are the 2 types of fats
Saturated and unsaturated
What do saturated do to the body? Are they good or bad for you?
Too much leads to weight gain, reduced stamina and flexibility and health problems like atherosclerosis They are bad for you
What are trans fats? What can this lead to?
Artificial hydrogenated fats made from an industrial process which allows food to have a longer shelf life
This can lead to high levels of blood cholesterol heart disease and diabetes
What is the function of protein
Muscle growth and repair
Making enzymes, hormones and haemoglobin
What is the function of fibre
Aids digestion and slows down the break down of food for a more sustained release of energy
What is the exercise related function of carbohydrates
Source of energy for aerobic and anaerobic energy
What is the exercise related function of fats
2nd major source of energy, lower intensity long duration exercise
What is the exercise related function of protein
Growth and repair
Making hormones , enzymes and haemoglobin
What is the function of water
Transportation of nutrients, hormones and waste around the body
Regulating body temp
What can a lack of water cause
Decreased decision making and reaction time
Increased blood viscosity
Increased body temp due to an inability to sweat
Muscle fatigue and headaches
Increased heart rate due to lower cardiac output
What are the 3 main minerals
Iron
Sodium
Calcium
What is the function of calcium
For strong bones and teeth
Necessary for efficient muscle and nerve contraction
What is the function of iron? What can a lack of iron lead to
Helps form haemoglobin in RBCs which helps transport oxygen improving stamina and endurance
Lack of iron leads to anaemia
What is the function of sodium? What can too much lead to
Regulates fluid levels in the body
Too much leads to an increase in bp which leads to increased risk of a stroke
Define atherosclerosis
Where the arteries become clogged by fatty acids
Define buffering
The ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain pH levels
What is lactic acid? What does it do?
A by product of anaerobic respiration
As it builds up it causes fatigue
What are hydrogen ions responsible for?
The acidity of blood
