Diet and Nutrition (30/12/24) Flashcards
Balls
What is a Balanced Diet?
Food intake containing sufficient amounts of all the required nutrients.
What 4 things is a Balanced Diet essential for?
Optimum Performance
Health
Weight
Energy Levels
What are simple carbs?
Found in Fruit
Easily digested
Processed food with refined sugar
What are complex carbs?
Found in plant based food (e.g. wheat based)
Take longer to digest
Breads, pasta, rice, etc…
Once carbohydrates are digested, what are they converted into?
Glucose
Where is Glucose stored?
In the muscles and liver
(In the form of Glycogen)
Define Glucose
Simple sugar and the major source of energy for the body’s cells, mainly found in blood.
Define Glycogen
The stored form of Glucose, found in the muscles and the liver.
What does the Glycaemic index show?
That different carbohydrates will increase blood sugar at different rates.
What does a Low GI mean?
Energy is released slower.
(High GI = energy is released faster)
Examples of Low GI foods?
Lentils, beans, hummus and peanuts
What does Low GI food do, and when should it be eaten?
Provides a slow, sustained release of energy
Eat 3-4 hours before exercise
Examples of High GI foods?
Coke, Ice cream, and cornflakes
What does High GI food do, and when should it be eaten?
Rapid, short rise in glucose
Eat 1-2 hours before exercise.
What is Protein made up of?
Protein is a combination of many chemicals called Amino Acids.
Four functions of Protein
Growth and repair of muscle tissue
Making enzymes
Making Hormones
Making haemoglobin
What is proteins use in terms of energy?
A minor source of energy,
will provide energy when carbohydrate and fat stores are low.
What can too much saturated fat lead to?
Weight gain
Poor stamina
Poor flexibility
CHD
Poor thermoregulation
High BP
What can too many saturated fats also lead to?
High levels of cholesterol
HDL and LDL meanings?
High density lipoproteins (Good)
Low density lipoproteins (Bad)
What do LDL do?
Transports/stores cholesterol within the blood stream
Leading to fatty deposits building in the Arteries.
Thus, poor blood flow and oxygen transport.
What do HDL do?
Regulates LDL storage and promotes excretion, by taking cholesterol to the liver.
Where are Unsaturated fats found?
Avocados, Salmon, Olives
What are the 3 main functions of Unsaturated fats?
Help to carry/transport Vitamins - A,K,E,D (fat soluble)
Help to act as an insulator
Provide energy when intensity is low and duration is long.
What is ‘Trans fat’?
An Unsaturated fat
Made by industrial processes to increase shelf life, by adding hydrogen.
BUT, Causes high levels of LDL.
Which three vitamins does the spec. focus on?
B - Water soluble
C - Water soluble
D - Fat soluble
How is Vitamin D made?
By our body underneath skin when exposed to sunlight.
Small amounts also from milk and oily fish.
What are Vitamin D’s two exercise related functions?
Helps the body to absorb calcium
Maintained bones and teeth
What is different about vitamins B and C?
They are water soluble, so not stored in the body.
Thus need to be taken daily.
Any excess will be excreted.
Where is vitamin B1 found?
Eggs, liver, red meat
Where is vitamin B2 found?
Eggs, liver, cereals
Where is vitamin B6 found?
Eggs and cereals
Where is vitamin B12 found?
Red meat, liver, kidney and fish.
What do Vitamin B1 and B2 do?
Helps the body to Break down + release energy from food
What does Vitamin B6 and B12 do?
Helps form RBC’s and haemoglobin
What is Vitamin C also known as?
Ascorbic Acid
Where is Vitamin C found?
Within many citric fruits, e.g. oranges
What are Vitamin C’s exercise related functions?
Protects cells, keeps them healthy.
Maintains bones, teeth, gums and ligaments.
What do Minerals do?
Assist bodily functions.
what are minerals dissolved by the body as?
Irons (electrolytes)
What are Mineral’s two exercise related functions?
Facilitate transmission of nerve impulses.
Enable effective muscle contractions.
Where are Minerals found?
Meat, fish, eggs, dairy, vegetables, fruits and nuts
What are the two functions of Calcium?
Efficient Nerve and Muscle function
Strong bones and teeth
What does Sodium do?
Helps to regulate fluid levels
What does iron do?
Forms haemoglobin in Red blood cells.
Helps the transport of oxygen
What is a lack of iron called?
Anaemia.
What does fibre do?
Slows down the time it takes the body to break down food.
thus, provides a slower, more sustained release of energy.
Where is fibre found?
Wholemeal bread, pasta, nuts and seeds.
What is Fibres relation to cholesterol?
A high fibre diet helps the body eliminate LDL by binding to it in the Digestive Tract.
What Two diseases does a diet high in fibre aid?
Colon Cancer and Heart Disease.
What three things does water transport?
Nutrients, Hormones and waste products.
What other bodily function does water aid?
Thermoregulation (Detail on sheet)
Three examples of what Dehydration may lead to?
Headaches
Increased blood viscosity
Muscle fatigue
What does Creatine Monohydrate do?
Increases the amount of phosphocreatine store in the muscles.
What does Phosphocreatine do?
Fuels the ATP-PC system to work LONGER and DECREASES recovery time.
Increases power.
Which athletes should use creatine?
Sprinters, jumpers, throwers (Powerful events)
Negative of Creatine?
Expensive
Side effects of Creatine?
Muscle Cramps
Bloating
Vomiting
What does Sodium Bicarbonate do?
Increases the buffering capacity of blood.
What form is Sodium Bicarbonate?
Alkaline (antacid), so neutralises PH in the body.
How does Sodium Bicarbonate work?
It neutralises the negative effects of both lactic acid and hydrogen ions (both of which lead to the acidity of blood).
What does this work by Sodium Bicarbonate lead to?
Reduction in the acidity in muscle cells, allowing performers to maintain high intensity for longer.
What athlete uses Sodium Bicarbonate?
200m runners
Works in the anaerobic glycolytic system (8-10s to 3 mins).
Define Buffering?
The ability of the blood to compensate for the build up of lactic acid or hydrogen ions, to maintain the PH level.
Side effects of Sodium Bicarbonate?
Vomiting
Diarrhea
Bloating
What is Caffeine?
A stimulant which increases mental alertness and reduces fatigue.
What does Caffeine Improve?
Caffeine improves the mobilisation of fatty acids.
thus, better able to use fats as energy.
Which performers use caffeine?
Endurance performers using the aerobic energy system - burning fats through beta-oxidation.
And sprinters utilising the mental alertness when the gun goes off (increase of reaction time).
Negatives of Caffeine?
Loss of fine control
Against the rules of most sports in large quantities.
Side effects of Caffeine?
Dehydration
Insomnia (can’t sleep)
Muscle + stomach cramps
Two steps to glycogen loading?
Supercompensation and Carbowindow.
How to maintain glycogen stores?
Eat a diet high in Carbohydrates.
What is the bodies preferred fuel for endurance sports?
Glycogen
What happens of glycogen runs low?
If glycogen breakdown exceeds its replacement, glycogen stores will deplate causing fatigue.
What is Supercompensation?
Splitting the 6 days before a competition into different consumption windows.
Day 1,2,3 of supercompensation? (Glycogen loading)
Consume all protein
Train at a high intensity to burn off existing carbohydrates in your body system, depleting the stores.
Define Glycogen loading?
A form of dietary manipulation to increase glycogen stores over and above normal, used by endurance athletes.
Day 4, 5, 6, of Supercompensation? (Glycogen loading)
Consume all Carbohydrates.
Train at a low intensity, allows glycogen stores to be increased by 2x the original amount.
How to open the Carbowindow?
Day before a competition, do 3 mins of high intensity exercise.
This will open the Carbowindow.
What diet goes with the Carbowindow?
Eat a high Carbohydrate diet within 20 mins of finishing exercise
When does the Carbowindow close?
After 2 hours of finishing the 3 minute high intensity workout.
What helps aid glycogen storage?
Increasing your water intake.
FOUR positives of glycogen Loading?
Increased glycogen storage in the muscles.
Delays fatigue (hitting the wall).
Improved endurance capacity.
Improves Aerobic system efficiency.
FOUR Negatives during glycogen loading?
Water retention + bloating.
Heavy legs.
Effects Digestion.
Weight rise.
