Diet and Nutrition

Question 0

Balanced diet

Answer 0

Daily intake of food containing the right amounts and types of nutrition.

Question 1

What is food needed for?

Answer 1

Energy
Growth
Repair

Question 2

Components of a balanced diet

Answer 2

Carbohydrates
Proteins
Fats/lipids
Vitamins
Minerals
Fibre
Water

Question 3

Carbohydrate

Answer 3

Also known as sugars

• Simple, provides quick energy and will be the first ones used when exercising
• Complex, release energy slowly due to time needed to break down the sugar into simple sugars
• Broken down into glucose and used in aerobic respiration, if not used then converted into glycogen and stored in the he liver and muscles. If still not consumed it is converted and stored as fat
• 60% of diet recommended

Question 4

Sources of ‘carbohydrates’ and use in sport

Answer 4

Potatoes, pasta and rice

Marathon runners will eat more carbohydrates in a process called carbohydrate loading in order to maximise the amount of energy stored in their body before an event. Often three days prior an event of relaxing and eating carbohydrates.

Question 5

Fats/lipids

Answer 5

• Broken down into fatty acids and glycerol
• Provides slow release of energy
• 25% of diet recommended

Saturated fat- is the unhealthy fat that often leads to health problems such as high cholesterol
Unsaturated fat- is found in plants and fish and are essential to regular body function, such as omega 3

Question 6

Sources of ‘fats’ and the use in sports

Answer 6

Oils, dairy products, nuts and fish

Walking and low impact exercise since it produces energy too slowly for cases of higher intensity exercises.

Question 7

Proteins

Answer 7

• Broken down into amino acids
• Builds and repairs muscle
• 15% of diet recommended

Question 8

Sources of ‘protein’ and use in sport

Answer 8

Meat, soy and eggs

Used to build up muscles and recover from an injury faster. Weightlifters eat more protein to increase the efficiency of their workout.

Question 9

Vitamins

Answer 9

Helps the body to function.

A- essential for vision
B- energy production and controlling moods
C- promotes a healthy immune system and heals wounds
D- strengthen bones

Question 10

Sources of ‘vitamins’ and the use in sports

Answer 10

Generally found in fruits and vegetables
Ex. Vitamin C is found mainly in citrus fruits.

Helps the body to function. Also helps athletes to stay calm and make quick decisions.

Question 11

Minerals

Answer 11

Helps release energy from food.
Iodine- needed by the thyroid glands to make essential hormones to set body temperature, growth and metabolism.
Calcium- helps growth of bones, blood clotting and muscle contractions and movement.
Iron- needed to produce haemoglobin in red blood cells to transport oxygen

Question 12

Sources of ‘minerals’ and use in sports

Answer 12

Iodine- seafood
Calcium- dairy products, salmon and leafy green vegetables
Iron- red meats, eggs, poultry and green vegetables

Iron helps prevent onset of fatigue and prevents anaemia, allowing an athlete to perform at their best for longer.

Question 13

Fibre

Answer 13

Insoluble- also known as roughage, contains no nutritional value, aids in digestion by adding bulk, therefore reducing constipation
Soluble- reduce level of cholesterol and weight control

Question 14

Sources of ‘fibre’ and the use in sports

Answer 14

Whole grain cereals, fruits and vegetables

For healthy digestion and helps an athlete control their weight for a particular sport.

Question 15

Water

Answer 15

Maintains fluid levels to stay hydrated.
Allows body to function by regulating body temperature.
Replenishes fluids lost in sweat and urine, prevents dehydration.

Question 16

Sources of ‘water’ and use in sports

Answer 16

Tap, fluids, juices

Helps lubricate joints, sweating to control body temperature.

Question 17

Energy requirements

Answer 17

The energy the body takes from food is measured in joules or calories. You need enough energy to meet the demand of your BMR and PAL.
BMR/ basic metabolic rate- is how much energy you require to simply exist or stay alive every day.
PAL/ physical activity level- is the amount of energy you use to fuel all of your physical activity.

BMR+PAL= daily energy requirement

Big people have a higher BMR while athletes in endurance events or high intensity training have higher a PAL.
If you consume more energy than used, it is stored and you gain weight. If you consume less than you lose then you lose weight. People who under eat cannot perform effectively.

Question 18

BMI/ body mass index

Answer 18

A general guide to whether someone is under, normal or overweight by comparing their height to their weight.

Height (cm^2) / weight (kg)

The BMI is often inaccurate to athletes since they are designed to be as efficient as possible given their size.

Question 19

Iron deficiency

Answer 19

Fatigue, anaemia, slow cognitive and social development, inflamed tongue and decreased immunity.

Question 20

Vitamin C deficiency

Answer 20

Scurvy, poor healing of wounds, fatigue, inflammation of gums.

Question 21

Vitamin D deficiency

Answer 21

Causes rickets which causes bones to soften and bend.

Question 22

Obesity

Answer 22

Defined as abnormal or excessive fat accumulation that may impair health.
More than 20% over standard weight for their height.

Question 23

Anorexia

Answer 23

Lack or loss of appetite for food from an obsessive desire to lose weight by refusing to eat, they have a distorted body image, thinking they are fat. Often, the problem lies in a mental disorder.

Causes depression, kidney problems, liver problems, sometimes death

Question 24

Bulimia

Answer 24

When a person has episodes of excessive ‘binge’ eating followed by episodes of inappropriate weight loss, such as self induced vomiting or abuse of laxatives.

Causes depression, kidney problems, liver problems, sometimes death

Question 25

Calcium

Answer 25

Mineral found in dairy. Needed for bone growth and healthy teeth.

Question 26

Iron

Answer 26

Mineral found in red meat and green vegetables. Needed to make RBCs.

Question 27

Carbohydrate loading

Answer 27

The building up of carbohydrates prior to an endurance event to boost glycogen stores in muscles.

Question 28

Glycogen

Answer 28

The way excess glucose is stored in the liver and muscles for later use.

Question 29

Malnutrition

Answer 29

When you are physically weak, because you are not eating enough or the right foods.

Question 30

Dehydration

Answer 30

Rapid loss of water from the body.