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A-LEVEL P.E YEAR 12 > Diet and Nutrition 4.1 > Flashcards

Diet and Nutrition 4.1 Flashcards

1
Q

What are the seven classes of food that should be present in all sports performers diets?

A
  • Carbohydrates
  • Fats
  • Proteins
  • Vitamins
  • Minerals
  • Fibre
  • Water
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2
Q

What are the two types of carbohydrates?

A

Simple carbohydrates- These are found in fruits and are easily digested by the body.
Also often found in processed foods and anything with refined sugar added

Complex carbohydrates- Found in nearly all plant-based foods, and usually take longer for the body to digest
Most commonly found in bread,pasta, rice and vegetables

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3
Q

How are carbohydrates digested?

A

Carbohydrate in food is digested and converted in glucose and enters the bloodstream

The glucose is stored in the muscles and liver as glycogen but these stores are limited so regular refuelling is necessary

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4
Q

What is the glycaemic index?

A

This ranks carbohydrates according to their effect on our blood glucose levels

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5
Q

What do foods with a low glycaemic index do?

A

Foods with a lower glycaemic index cause a slower sustained release of glucose to the blood meaning that blood glucose levels are maintained for longer

Foods that have a low glycaemic index should be eaten 3-4 hours before exercise

e.g. bread, rice, cereal with milk

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6
Q

What do foods with a high glycaemic index do?

A

Cause a rapid, short rise in blood glucose- but this will be short lived

Foods with high glycaemic index should be eaten 1-2 hours before exercise

e.g. cereal bars, fruit, lucazade

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7
Q

What are the different types of fat?

A

Saturated, trans and unsaturated

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8
Q

What are saturated fats?

A
  • Saturated fats can be found in both sweet and savoury foods but most come from animal sources
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9
Q

What can too much saturated fat lead to?

A
  • Could lead to high cholestrol
  • Could lead to high blood pressure
  • Weight gain
  • Affect stamina
  • Limit flexibility
  • Increased weight gain
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10
Q

What is LDL (Low-density lipoproteins)?

A
  • Transport cholesterol in the blood to the tissues and are classed and ‘bad’ cholestrol since they are linked to an increased risk of heart disease.
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11
Q

What can too much LDL lead to?

A

Can lead to fatty deposits developing in the arteries which can have a negative effect on blood flow

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12
Q

What is HDL (high-density lipoprotein)?

A

Transport excess cholestrol in the blood back to the liver where it is broken down

HDL’S are classed as good cholesterol as lower risk of heart disease

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13
Q

What is good fat used for?

A

Good fat is an energy source for LONG duration and LOW intensity exercise

Fat is a carrier for fat-soluable vitamins A,D,E and K

Fats cannot be used as an energy source for high intensity exercise where oxygen supply is limited - fats need oxygen to be broken down

e.g.jogging

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14
Q

What is cholesterol?

A

A type of fat found in the blood

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15
Q

How does cholesterol work?

A
  • Predominately made in the liver and is carried by the blood
  • It is carried as low-density lipoproteins (LDL) and high-density lipoproteins (HDL)
  • Too much LDL can lead to fatty deposits developing in the arteries- can affect blood flow
  • HDL takes cholesterol away from parts of the blood where it has accumulated to the liver where it is disposed of
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16
Q

What are trans-fats?

A
  • Type of unsaturated fat found in meat and dairy
  • Most are made from industrial process to combine hydrogen to vegetable oils
  • Artificial trans- fat increases shelf life
  • Leads to high levels of cholesterol
  • No more than 5g a day- should only be consumed in minimal amounts
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17
Q

What do fats also carry?

A

Fats are also a carrier for the fat -soluable vitamins A,D,E and K

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18
Q

What are proteins?

A

A combination of many chemicals called amino acids
& are important for muscle growth & repair
& to make enzymes, hormones & haemoglobin

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19
Q

What type of athlete tends to use proteins more?

A

Tend to be used more by power athletes who have a greater need to repair and develop muscle tissue

20
Q

What are vitamins?

A

Essential nutrients that your body needs in small amounts in order to work properly

21
Q

What are the two types of vitamins?

A

Fat-soluable vitamins- A,D,E &K
Water-soluble vitamins- The B vitamins & vitamin C

22
Q

Where are the fat soluable vitamins- A,D,E & K found?

A
  • These vitamins are found predominantly in fatty foods & animal products such as milk,dairy foods, vegetable oils,eggs,liver & oily fish
23
Q

Where does the body store fat soluable vitamins?

A
  • Stores fat-soluable vitamins in the liver & fatty tissues for use at a later date
24
Q

Where are water soluable vitamins (The B vitamins & vitamin C) found?

A
  • These are found in a wide range of foods such as fruit, vegetables & dairy products
25
Q

Where does the body store water soluable vitamins (The B vitamins & vitamin C)?

A
  • They are not stored in the body so they need to be taken daily
  • Excessive consumption will not have any beneficial effects as any additional amounts will be excreted through urine
26
Q

What are minerals?

A

Minerals assist in bodily functions
e.g. calcium is important for strong bones & teeth

Minerals tend to be dissolved by the body as ions & are called electrolytes

27
Q

Why is fibre important during exercise?

A

Important during exercise as it can slow down the time it takes the body to break down food- resulting in a slower, more sustained release of energy

28
Q

What is the role of water in the body & why is it important?

A

Constitutes up to 60% of a persons body weight & is essential for good health

Transports nutrients, hormones & waste products around the body

Main component of many cells & plays an important part in regulating body temperature

Help you keep from overheating

29
Q

Once the body starts to lose water during exercise, dehydration can happen, as a result of this what can happen?

A
  • Blood viscosity increases, reducing blood flow to working muslces and the skin
  • Reduced sweating to prevet water loss which results in an increase in core temperature
  • Muscle fatigue & headaches
  • Reduction in exchange of waste products/ transportation of nutrients
  • Increased heart rate resulting in lower cardiac output
30
Q

What is glycogen loading?

A

A form of dietary manipulation to increase glycogen stores over & above that which can normally be stored

Used by endurance performers

31
Q

How does glycogen loading work?

A
  • 6 days before an important competition a performer eats a diet high in protein for 3 days & exercises as a relatively high intensity to burn off any existing carbohydrate stores
  • This is followed by 3 days of a diet high in carbohydrates & some light training
32
Q

What is the theory (how its supposed to work) of glycogen loading?

A

Theory is that by totally depleting glycogen stores, they can then be increased by up to two times the original amount
& can prevent a performer from ‘hitting the wall’

33
Q

What are the positive effects of glycogen loading?

A
  • Increased glycogen storage
    -Increased glycogen stores in the muscle
  • Delays fatigue
  • Increases endurance capacity
34
Q

What are the negative effects of glycogen loading?

A

During carbo-loading phase:
- Water retention- results in bloating
- Heavy legs
- Weight increase

During depletion phase
- Irritability
- Can alter the training plan due to a lack of energy

35
Q

What does new research show about glycogen stores?

A
  • Replenishing glycogen stores during the first 20-minuet window after exercise can then enhance performance the next day
  • Many althletes drink chocolate milk within 20 minuets post-exercise to optimise recovery
    Meaning they consume a 3:1 to 4:1 ratio of carbs to protein
  • This combination of carbs to protein helps the body to re-synthesise muscle glycogen more efficiently than carbs alone
36
Q

What is the role of creatine monohydrate?

A
  • A supplement used to increase the amount of phosphocreatine stored in the muscles
  • Can also be used as a supplement to increase athletic performance
37
Q

What is the role of phosphocreatine?

A

Phosphocretine is used to fuel the ATP-PC system which provides energy.

38
Q

What does increasing the amount of creatine in muscles allow?

A

Allows the ATP-PC system to last longer
Help improve recovery times

39
Q

Why are athletes in explosive events such as sprint,jump, throw likely to experience the most benefits of creatine?

A

As they can perform at a higher intensity for longer

40
Q

What are the positive and negative effects of creatine supplementation?

A

Positive effects:
* Aims to provide ATP (energy)
* Replenishes phosphocreatine stores
* Allows the ATP-PC system to last for longer
* Improves muscle mass

Negative effects:
* Muscle cramps,diahorrea,bloatin,vomiting
* Hinders aerobic performance

41
Q

What is sodium bicarbonate?

A
  • An antacid- Can increase the buffering capacity of the blood so it can neutralise negative effects of lactic acid & hydrogen ions that are produced in muscles during high intenisty exercise
42
Q

How does soda loading work?

(sodium bicarbonate)

A

Reduces the acidity within the muscle cells in order to delay fatigue
Allows performer to continue exercise at a very high intensity for longer

43
Q

What are the positive & negative effects of soda loading?

A

Positive effects:
* Reduces acidity in the muscle cells
* Delays fatigue
* Increases the buffering capacity of the blood

Negative effects:
* Possible side effects including: vomiting, cramping, diarrohea, bloating

44
Q

What is caffine?

A
  • A stimulant
  • Increases mental alertness & reduces fatigue
  • Thought to improve mobilisation of fatty acids in the body, sparing muscle glycogen stores

Preferred fuel for low intensity, long distance exercise

45
Q

What are the positive & negative effects of taking caffine?

A

Positive effects:
* Stimulant/increases mental alertness
* Reduces effects of fatigue
* Allows fats to be used as an energy source/delays use of glycogen stores

Negative effects:
* Loss of fine control
* Against rules of most sports in large quantities
* Possible side effects include:
insomnia,muscle cramps, vomiting
,diarrhoea

A-LEVEL P.E YEAR 12 (14 decks)

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