Diet And Nutrition Flashcards
Define diet in terms of sport
Manipulating your food intake to enhance performance and affect the athlete positively
In what ways can a diet improve sport performance?
-during training
-fitness and performance gains
-recovery
-over training risks
For a male aged 19-50
What’s the recommended calorie intake?
2550 Kcal a day
For a female aged 19-50
What’s the recommended daily calorie intake?
1940 Kcal a day
What % of your diet should carbs take up?
55%
What % of your diet should protein take up?
15%
What % of your diet should fat take up?
30%
What four other things should be in a healthy balanced diet?
Minerals
Vitamins
Fibre
Water
How many calories are in 1G of carbohydrates?
4 calories per gram of carbs
How many calories in 1G of protein?
4 calories per gram of protein
How many calories in 1g of fats?
9 Kcal of energy
What are the two types of carbohydrates?
Complex and simple
Complex is starchy - glycogen
Simple is sugary - glucose
How do carbohydrates aid performance?
Endurance athletes need complex
Long lasting. It’s stories as glycogen in liver and muscle cells
Can be stored if we eat surplus
Where can you find simple carbohydrates?
In fruit and honey
Stored in blood as glucose
Easy access
What is the function and importance of carbohydrates?
-energy production
-transport
-cell division
-formation of molecules
How much % do carbohydrates meet the energy requirements?
75% of energy requirements
What are the functions of fats?
-insulate nerves
-form cell membranes
-cushion organs
-provide an energy store
Provide essential fatty acids and fat soluble vitamins
-broken down for aerobic energy production
Which vitamins are fat soluble?
Vitamins A D E
What kind of fats are there?
What firms do they usually take?
-UNSATURATED
Solid form - bacon, butter
-SATURATED
Liquid form - oil, beans
How do fats aid performance?
-boost oxygen delivery
-improve insurance and recovery rates
-reduces inflammation and stiffness
-can be used in recovery as a fuel source
Function and importance of protein?
-essential for growth and repair of cell tissues
-create muscle proteins, haemoglobin, enzymes, antibodies and collagen
-broken down to provide energy during aerobic respiration if no other fuel is available
Food source for proteins?
Meat and milk
Eggs and fish
How does protein aid performance?
AIDS recovery after exercise
Athletes will have a higher requirement for protein
