Diet and Nutrition Flashcards
EXERCISE PHYSIOLOGY
what are the components to a healthy balanced diet?
- carbohydrates
- proteins
- fats
- minerals
- vitamins
- fibre
- water
what are the macronutrients?
carbohydrates
proteins
fats
required in large amounts
function and source of carbohydrates
FUNCTION:
- main energy source for all forms of exercise
- broken down into glucose
- glucose is absorbed in blood and transported around the body
- glucose can be stored as glycogen to be broken down later
SOURCE:
- grains
- fruits
- vegetables
- dairy products
function and source of proteins
FUNCTION:
- development of new tissues
- required for tissue repair after exercise
- required during recovery from exercise
- allows muscles to grow (muscular hypertrophy)
- small source of energy when all energy stores have depleted
SOURCE:
- lean meats
- fish
- eggs
- dairy products
- nuts
function and source of fats
FUNCTION:
- provides energy during low intensity exercise (e.g. at rest)
- provides energy when glycogen has depleted
- provides insulation
- can be stored as adipose tissue
- too much saturated fats can lead to weigh gain and high cholesterol
- too much trans fats can increase cholesterol and risk of heart disease
SOURCE:
- fatty meats (red meat)
- dairy products
- nuts
- oil
what are the micronutrients and whats there function?
minerals
vitamins
fibre
needed in tiny amounts to support bodily functions and growth
what is the function and source of calcium (mineral)
FUNCTION:
- helps build bone strength
- reduces risk of injury to bones
- aids muscular contractions by facilitating the transmission of nerve impulses to muscles
daily allowance = 700g
SOURCE:
- cheese, yoghurt
- leafy green veg
- sardines, salmon
what is the function and source of sodium (mineral)
FUNCTION:
- maintains electrolyte balance
(too much can increase blood pressure)
daily allowance = 6g
SOURCE:
- salt
- bread, pizza
- savoury snacks
- soups
- cheese
what is the function and source of iron (mineral)
FUNCTION:
- required to produce haemoglobin
- assist with o2 transportation
- reduces fatigue
- helps build RBCs
- aids immune system
daily allowance
men = 8.7mg
female = 14.8mg
SOURCE:
HEAM iron - animal food source
- red meat
- chicken
- fish, oysters
NON- HEAM iron - plant source
- lentils
- egg yolks
- almonds
- leafy greens
what is the function and source of phosphorus (mineral)
FUNCTION:
- required for energy production
- aids protein synthesis
- aids muscle growth and repair
- delays fatigue
daily allowance = 700mg
SOURCE:
- dairy
- red meat
- seafood
- legumes
- nuts
what is the function and source of magnesium (mineral)
FUNCTION:
- maintains nerve and muscle function
- maintains heart rhythm + blood pressure
- maintains blood glucose levels
- aids immune system
- promotes calcium absorption
daily allowance
men = 300mg
female = 270mg
SOURCE:
- green leaf veg
- legumes
- whole grain bread
- nuts and seeds
- fruit
what is the function and source of vitamin B1
FUNCTION:
- keeps nervous system healthy
- works with other B groups to help break down food and release energy
daily allowance
men = 1.3mg
female = 1.1mg
SOURCE:
- yeast
- fruit
- eggs
- red meat
what is the function and source of vitamin B2
FUNCTION:
- helps release energy from food
- keeps skin, eyes and nervous system healthy
- repairs tissues
daily allowance
men = 1.3mg
female = 1.1mg
SOURCE:
- dairy products
- liver
- leafy green veg
- eggs
- fruit
what is the function and source of vitamin B3
FUNCTION:
- helps release energy from food
- keeps nervous system and skin healthy
daily allowance
men = 16.5mg
female = 13.2mg
SOURCE:
- wheats
- nuts
- meat
- fish
what is the function and source of vitamin B6
FUNCTION:
- helps form haemoglobin
- helps use and storage of energy from proteins and carbs
daily allowance
men = 1.4mg
female = 1.2mg
SOURCE:
- meat
- fish
- eggs
- bread
what is the function and source of vitamin B12
FUNCTION:
- aids nervous system
- aids release of energy
- works with B9 to make RBCs
daily allowance = 1.5mg
SOURCE:
- red meat
- dairy products
- fish
what are deficiency symptoms of each B vitamin?
B1
- tiredness
- weak muscles
- beriberi disease
B2
- dry skin
- sore throat
- sores around mouth
B3
- pellagra
- fatigue, depression
- memory loss
B6
- skin rashes
- weak immune system
- sore lips
B12
- tiredness
- nerve damage
- anemia
what is the function and role of vitamin C
FUNCTION:
- protects body from infection and allergies
- keeps blood vessels healthy and heals wounds
- maintains bones, teeth, gums and connective tissue strong
daily allowance = 40mg
SOURCE:
- citrus fruits
- tomatoes
- strawberries
- leafy greens
what is the function and source of vitamin A
FUNCTION
- supports cells growth
- helps you see better in the dark
SOURCE
- beef liver
- eggs
- carrots
- sweet potatoes
what is the function an source of vitamin D
FUNCTION
- maintains immune function
- increases bone strength
- aids absorption of calcium and phosphorous
SOURCE
- oily fish
- egg yolks
- red meat
what is the function and source of vitamin E
FUNCTION
- supports skin health
- reduces oxidative damage
-improves immune system
SOURCE
- veg oil
- nuts
- spinach
what is the function and source of vitamin K
FUNCTION
- regulates blood flow
- aids blood clotting
SOURCE
- green leafy veg
- veg oil
- some fruits
what is the function and source of fibre
FUNCTION
- aids digestion
- reduces feeling of hunger
- can help control body fat levels (reducing onset diabetes and obesity)
SOURCE
- fruits
- veg
- whole grains
- beans, peas
why is hydration important?
- allows water balance to be maintained
- replaces fluid lost through sweat especially when exercising in hot conditions
- prevents dehydration
