Diet and Nutrition Flashcards
1
Q
balance diet
A
- sufficient amount of each component
- food intake containg sufficent amounts (enough but not excess) of all the nutrients required
2
Q
carbohydrates
A
- for fast realse energy
- used in all intensities
- anaerobic and aerobic
- slow and quick realse
3
Q
fat
A
- for slow realse energy
- used at rest and low intensity (aerobic exercise)
- contains fat-soluble vitimans
- acts as an insulator
4
Q
advantages of fats for a use of energy store
A
- slow realse
- allows endurance athletes to meet the demands of the environment
- readily avalible
- spares glycogen stores - so can be used at the end of the event
5
Q
disadvantages of using fat as an energy store
A
- excess weight/mass
- limits range of movement (flexibility)
- lead to atherosclerosis / cancer
- can lead to energy wasted as too much fat
6
Q
fibre
A
- slows energy breakdown
- sustained energy release
7
Q
protein
A
- muscle growth/repair
- minor source of energy - used when body has exhausted glycogen and fat stores
8
Q
minerals
A
- bone/muscle formation
9
Q
vitamins
A
- increased (energy) metabolism
10
Q
Vit K (iron)
vitamins
A
- helps production of red blood cells / haemoglobin
11
Q
calcium
vitamins
A
- magnesium for muscle contrction
- main mineral in bones and teeth
- needed for nerve / muscle function
12
Q
Vit B2
vitamins
A
- energy metabilism
13
Q
potassium
vitamins
A
- nerve transmission
14
Q
vitamin C
vitamins
A
- involved in prouction of collagen/ connective tissue
- involved in normal structure and function of blood vessels
15
Q
vitimin D
vitamins
A
- controls calcium absorption
- also absorption of phosphorus
- needed for normal bone mineralisation
16
Q
sodium
vitamins
A
- regulates water content
- involved in energy use
- excess linked to raised blood pressure / heart disease
17
Q
iron
vitamins
A
- required for formation of haemoglobin / red blood cells
- also needed for normal energy metabolism
- needed for removing drugs/ foregin substances from body
18
Q
vitamin B12
vitamins
A
- needed for cell growth
- blood formation/function
- normal structure and function of nerves
19
Q
water
A
- medium for reactions/regulate temperature / avoid dehyrdation
20
Q
dehydration
A
- not enough water in body
- blood becomes viscous
- increase HR
- less oxygen to working muscle
- slows reaction time
- muscle fatigue
- muscle cramps
- lower blood pressure
- headaches
- reduced sweating - increased temperature
21
Q
sodium bicarbonate
A
- increases the buffering cpacity of the blood
- reduces acidity
- delays onset of blood lacate accumulation
22
Q
caffeine
A
- dietary supplement to improve the mobilsation of fatty acids in the body
23
Q
evaluations of caffeine use in sport
A
- increased alertness meaning they continue to focus on positioning of competotors
- reduces the effects of fatigue so can last longer
- help mobilise fats for energy - speeds up metabolism , breaks down fats earlier so have glycogen longer
- side effects - dehydration , insomia , muscle cramp , irregular heart beat
- recorvery bad as cant relax as HR so high
24
Q
creatine
A
- a supplement that can be used to increae pefromance by increasing muscle mass
- replenishs the PC stores to allow ATP-PC
- systems to alst longer and recover quicker
- side effects - cramping , bloating , nausa
25
Q
advantages of using creatine
A
- increases an athletes stores of PC in muscle cells
- this allows them to perform at a higher intensity for longer periods of time
- lengthens the duration of training intensities to increase power
26
Q
disadvantges of using creatine
A
- can be expensive to buy supplements
- side effects - dehyrations , muscle cramps
- some argue ethics / cheating
27
Q
anabolic steriods
A
- are perfomrance enhancing illgeal drugs that imprive strenght and power
- help in protein storage and promote muscle growth
- allow athletes to train harder
- side effects - liver damage , acne , agression , and mood swings
28
Q
glycogen loading
A
- aim to increase glycogen stores
- used to super compensate for high glycogen demands
- potential to run out of carbohydrates (hit the wall)
- delays onset of fatigue
- maintain high intensity
- endurance athletes
29
Q
method 1 of glycogen loading
A
- reduce glycogen levels
- by increasing endurance training
- following 3 days of low carb diet
- and reducing in training levels
- few days prior to competition - high carb diet
- elite performer - may rest seveeral days before eating high carbs
- increased water consumption helps
30
Q
method 2 of glycogen loading
A
- day beofre
- 3 mins high intensity excersise
- this opens the carb windon
- immdeidatly or within 20 mins have high intake of carbs
- carb window closes after 2 hours
- increased water intake aids glycogen storgae
31
Q
method 3 of glycogen loading
A
- non depletion protocal
- reduced training intensity the week before comp
- 3 days before comp follow high carb diet
- continue with light intensity training
- increased water intake
32
Q
postive effects of glycogen loading
A
- increased storage of glycogen in the muscles - can prevent hitting the wall as the energy prodcution lasts for longer during later stages
- increased aerobic capacity - can maintain a consitent pace for longer
- delay the effects of fatigue for longer during performance , meaning they maintain a better position
33
Q
negative effects of glycogen loading
A
- depletion phase can cause heavy legs/ feelings of lethargy which can have a negative impact of training / preperation
- retain more fluids , causing more bloating and discomfort - for marathan could effect stride pattern etc
- weight gain caused by water - may slow athlete down and feel slugish so they have to work harder
