Diet and Nutrition Flashcards
Energy expenditure
the using up of energy
glucose
a simple sugar which is used as an energy source by the body
glycogen
stored form of glucose
nutritional acid
food and drink which help us to optimise energy levels
aerobic capacity
the ability of an individual to undergo sustained aerobic exercise
atherosclerosis
the build up of plaque in an artery
competition phase
stage occurring during the season, focusing on maintaining performance levels
continuous training
constant period of training with no rest periods
flexibility
range of motion in a joint
high intensity interval training (HIIT)
short bursts of highly intense exercise, followed by periods of rest
macrocycle
a division of periodisation - consists of a number of mesocycles and targets the overall training goal
mesocycle
a division of periodisation - consists of a number of microcycles and lasts roughly a month
metabolic
factors or adaptions which impact the chemical processes of the body
microcycle
balanced diet
a diet which meets energy requirements for training and competition as well as provide nutrients from tissue growth and repair
sports performers diet includes
- fats
- proteins
- vitamins
- minerals
- fibre
- water
fibre
importance - slow down the time it takes for the body to break down food = more sustained release of energy
sources - wholemeal bread + pasta, potatoes, nuts, seeds, fruit, veg, pulses
Dietary fibre = bulk in small intestine = aid digestion/prevent constipation
dehydration
what it is - when the body starts to loose water during exercise
effects of it - blood viscosity increases = reduce blood flow to working muscles and the skin
- reduce sweating to prevent water loss = an increase in core temp
- muscle fatigue and headaches
- reduction in exchange of waste products/transport of nutrients
- increased heart rate = lower cardiac output
- decreased performance/ dec decision making time
glycogen loading
what is it - a form of dietary manipulation to increase glycogen stores over and above that which normally be stored. it is used by endurance performers
method
- 6 days before = eat high protein diet for 3 days + exercise at high intensity to burn off any existing carb stores.
- followed by a 3 day high carb diet + light training = increased carbs for energy during the event
Creatine
benefit - aim to provide ATP
- improves muscle mass
risk - cramps, bloating, diarrhoea, water retention.
- hinders aerobic performance
Caffine
benefit - stimulate/inc mental alertness
- reduces effects of fatigue
- improves decision making
- allows fat to be used as an energy source
risks - loss of fine control
- is against rules in large quantities
- dehydration, diarrhoea, cramps, irregular heart beat.
sodium bicarbonate
benefit - reduces acidity in muscle cells
- delays fatigue
- increases the buffering capacity of blood
risk - vomiting, pain, cramping, diarrhoea, bloating
