Diet and Nutrition Flashcards
What does a healthy diet consist of?
Carbohydrates - 50-60%
Fats - 20-30%
Proteins - 10-20%
How many calories does the average male and female need in a day?
Men - 2000
Women - 1800
When does someone need more calories?
An athlete will need more calories, depending on the intensity and duration of training.
What are simple carbohydrates?
Quick digesting providing fast release energy.
What are complex carbohydrates?
Takes longer to digest and provide slower release energy
What is carbohydrates converted to?
To glucose which enters the blood stream where it can be used immediately for energy.
What is carbohydrates stored as?
Glycogen in the muscle and liver cells
What is the glycaemic index?
The rate at which glucose is released into the bloodstream.
What is high GI food?
Provides a rapid surge in blood glucose levels and releasing energy quickly.
What is low GI foods?
Are absorbed much slower rate so blood glucose levels are maintained, providing athletes with more sustained energy.
Why should high GI foods not be consumed as much?
As they release glucose into the bloodstream rapidly.
If energy isn’t used where is it stored?
Stored as fat in the adipose tissue
What happens when high GI foods are consumed?
Causes the pancreas to secrete insulin to control the blood sugar levels.
When are high GI foods beneficial?
As they release energy quickly, so are beneficial just before and just after exercise.
When are low GI foods beneficial?
Releases energy slowly, so beneficial 3 hours prior to exercise.
What do fats do?
Provide energy for long duration, low intensity, aerobic excerise.
Where are fats stored?
Beneath the skin as adipose tissue/subcutaneous fat, helping to insulate us against the cold.
What do fats transports?
Fat soluble vitamins A,D,E and K around the body
What do fats provide us with?
Essential fatty acids that have a positive effect on the heart health and the immune system (omega 3).
What are proteins formed from?
Amino acids
What are proteins?
Are a minor energy source used when glycogen and fats have been depleted.
Why do athletes rely on proteins?
As proteins aid recovery and muscle tissue development.
What happens why you consume too many proteins?
Some is stored as fats and the rest is excreted in our urine.
What does vitamin A do?
Maintenance of the skin, mucous membranes, bones, teeth, hair and vision.
