Diet and Nutrition Flashcards
What is the definition for a balanced diet
A diet containing a variety of foods from each of the food groups, so that there is adequate intake of nutrients
What are the 7 classes of foods that should be present in all sports performers diets
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Fibre
Water
Where are simple carbohydrates found
Fruits and are easily digested, anything which has a significant amount of refined sugar
They are good to consume during half time for a quick energy burst
Where are complex carbohydrates found
Plant based foods usually found in bread, pasta, rice, vegetables which take longer to digest
They should be eaten a few hours before competition
What is the importance of carbohydrates
They are the principal form of energy used by the body. They are also the main fuel for high intensity anaerobic work. Carbs in food are digested and converted into glucose and enters the blood stream. The glucose is stored in the muscles and liver as glycogen, but these stores are limited so regular refuelling is important.
What is the glycaemic index
A tool for quantifying the extent to which blood glucose level rise after consuming carbohydrates
Scale of 1-100 with glucose being 100
Foods with lower glycaemic index cause a slower, sustained release of glucose to the blood. This means blood glucose levels are maintained for longer.
Foods with high gi cause rapid, short rise in blood glucose but this will be short lived
Impact of Saturated fats
Too much of this will lead to it being stored as adipose tissue and therefore non lean tissue mass. This will limit sports performance by reducing stamina, flexibility and can lead to health problems such as coronary heart disease. It can also lead to high cholesterol
What is LDL
Low density lipoprotein
Transports cholesterol in the blood to the tissue and are classes as bad cholesterol since they are linked to heart disease
What is HDL
Transport excess cholesterol in the blood back to the liver where it is broken down. HDLs are classed as good cholesterol since they lower the risk of developing heart disease
What are trans-fats
Type of unsaturated fat that can be found in meat and dairy products but most are made from industrial processes that add hydrogen to liquid veg oils ( hyrdrogenation ) which causes the oil to become solid at room temp
Can lead to high cholesterol
What are unsaturated fats needed for
The body requires fats for low intensity, aerobic work such as jogging. If an athlete is using their fat stores, they are not using their carb stores therefore these can be spared for when the athlete really needs the, e.g. high intensity
Fats carry fat soluble vitamins
What are protiens needed for
Muscle growth and repair
What are vitamins
They keep an individual healthy with a good immune system and this allows a performer to train maximally and recovery quickly
Fat soluble vitamins
( A, D, E ,K )
Stored in the liver and fatty tissues for use at a later date
Found in fatty foods and animal products such as milk
Water soluble vitamins
( B , C)
Not stored by the body so need to be taken in daily
Minerals
Calcium - strong bones and nerve/ muscle function
Sodium - regulate fluid levels
Iron - formation of haemoglobin
Why is water important
Main component of blood as it makes up the plasma which carries nutrients, hormones and waste products around the body
Dehydration can occur
What can dehydration cause
Increased blood viscosity
Increased core temp
Muscle fatigue and headache
Reduced transportation of nutrients
Increased hr
What is WADA
World anti doling agency who control what drugs are legal in sports and educate athletes what they can and can’t take
What is glycogen loading
When glycogen stores become depleted it causes fatigue and the inability to maintain duration and intensity of training
In order to replenishes glycogen stores, an endurance athlete must consume lots of carbohydrates
Glycogen loading is dietary manipulation to increase glycogen stores over above that which can normally be stored
What is hitting a wall
When all the glycogen stores are used up an athlete will feel their limbs get heavy and feel like they have no energy left. This causes an athlete to stop.
Positive effects of glycogen loading
Increased glycogen store
Delays fatigue
Increased endurance capacity
Negative effects of glycogen loading
Water retention, heavy legs, affects digestion and weight
Irritability
Lack of energy which disrupts training
What is creatine mono hydrate
A compound that the body can naturally make and supplies energy for muscular contraction, it can also be used as a supplement to increase performance
Increasing the amount of creatine allows the ATP- PC system to last for longer
