Diet and nutrition Flashcards
carbohydrates
fuels aerobic/ anaerobic energy production
protein
used to make muscle proteins, can be broken down to provide energy aerobically
fats
broken for energy production + twice the energy yield of carbs
minerals
maintain healthy body functions
fibre
normal functioning of the large intestine
water
regulates body temp- sweating
allows chemical reactions
key problems carbs
triglycerides (body fat) surplus glucose turns into this
problems with protein
fatty meats such as lamb
problems with fats
saturated fats can increase the risk of cv disease
effects of undereating
muscle loss
decreased intensity
slower recovery rate
increased fatigue
what is energy expenditure?
age/ gender/ size etc affects it and is how you spend your energy
what is the basal metabolic rate?
min amount of energy to sustain essential physiological function at rest
thermic effect of food
energy required to eat, digest, absorb and use food taken in
how to measure energy expenditure (bmr)
655 + (9.6 x my weight) + (1.8 x my height) - (4.7 x age)
what are metabolic equivalent values (met)
builds a precise picture of additional energy expenditure (football is 8.0)