Diet And Nutrition Flashcards
What is the glycemic index
Rate at which glucose is released j to bloodstreem
What percentage of diet should be carbs
55%
What percentage of diet should be fats
10-20%
What percentage of diet should be protein
20-30%
What is the primary source of energy used by humans
Carbs
What level are high GI foods
70 and above
What level are low gi foods
55 and below
Whwre does excess glucose get stored
As fat in adipose tissue
When are high GI foods benifivial
During and just after exercise
When are low GI foods beneficial
3 hours prior to exercise and within 39 minutes after intense exercise
What vitamins do fats transport
A D E and K
What is the main use for proteins for athletes
Aid recovery and muscles tissue development
What is vitamin A used for
Maintenance of skin bones teeth and hair
What is vitamin D used for
Helps absorption of calcium
What are minerals
Inorganic elements critical to normal functions
How much less oxygen is required to break down carbs than fats
15%
How many minutes of low intensity exercise is needed to break down fats
20 mins as they are long chains
What is the maximum percentage of fuel that fats can provide
50-60%
What is the main fuel source for anaerobic
Phosphocreatine
How long does it take for phophocreatine to run out
10-12 seconds
What is the effect of vo2 max on fat usage
The higher the vo2 max the longer fats will be used saving important carbs for high intensity bursts
What affect does anaerobic fitness have on pc and glycogen stores
The higher the anaerobic fitness the greater the pc and glycogen stirs which allow individuals to exercise at a high intensity for a long period of time
What does training at anaerobic threshold cause
Increase energy stores
What is glycogen loading
Manipulation of an athletes diet allowing them to avoid hitting the wall
