Diet and nutrition Flashcards
What % of carbohydrates should a healthy balanced diet contain?
55-60%
What % of fats should a healthy balanced diet contain?
No more than 30%
What % of protein should a healthy balanced diet contain?
15%
What is the average Kcals a day for a women?
1940
What is the average Kcals a day for male?
2550
How many Kcals a day can an elite athlete have?
3000-6000 Kcal a day to refuel the Kcal’s used
What do you increase the intake of if training volume increases?
Carbohydrates
How much do you increase the intake of carbohydrates by if training volume increases?
10-15%
What are the 7 key nutrients?
Carbohydrates Fats Protein Fibre Vitamins Minerals Water
What are the 3 macronutrients?
Carbohydrates
Fats
Protein
What are the 4 micronutrients?
Fibre
Vitamins
Minerals
Water
What is the definition of macronutrients?
They are the main energy providing nutrients and are required in larger amounts on a daily basis compared to micronutrients
What is the definition of micronutrients?
They are required in smaller amounts on a daily basis than macronutrients. They play an important role in regulating chemical reactions within our body.
What are some examples of fibre foods?
Wholegrain, cereals, nuts, fruits, vegetables
What are some examples of minerals?
Fruit
Calcium, phosphorus, iron
What are some examples of vitamins?
Vegetables
A/E - antioxidants eye, cells, skin
D - Bone health
K blood clotting
What are some examples of protein food?
Fish, meat, eggs, beans, dairy products
What are some examples of carbohydrate food?
Simple - Glucose - biscuits, cakes, fruit, honey
Complex - Starch - pasta, rice, noodles, potatoes, wholemeal bread
What are the 2 types of carbohydrates?
Simple - monosaccharides - Glucose
Complex - Polysaccharides - Starch
What are the 2 types of fats?
Saturated
Unsaturated
What are some examples fat foods?
Saturated - Bacon, butter - solid (bad)
Unsaturated - Fish oils, omega 3 - liquid at room temp (good)
What is the function of carbohydrates?
Most readily available, quickest and used form of energy (75%)
1g=4cal
What is the function of fats?
Triglycerides largest potential energy store/source of energy (1g=9cal).
Helps body absorb vitamins, provide insulation, protects organs, decrease cholesterol/inflammation of joints, increase oxygen delivery improving endurance/recovery rate.
What is the function of protein?
Growth/build and repair tissues (make muscles/Hb/enzymes) and secondary source of energy
What is the function of water?
Body 2/3 water so maintains hydration
Contains minerals/vitamins
Temperature control
What does dehydration cause?
Tiredness, headaches, decrease plasma/SV/oxygen transport and loss of temperature control.
What is the function of fibre?
Assists digestion in the stomach and small intestine.
Aids transport of food through digestive system.
Weight control - makes you feel full.
Prevent/treat cancer of colon, diabetes, CHD and irritable bowel (IBS)
Definition of energy balance
The relationship between energy intake and energy expenditure?
In terms of energy balance, what causes obesity?
An imbalance between energy intake and (the food we consume) and energy expenditure (calories used for metabolism, work and exercise)
In terms of energy balance, what do athletes normally aim for?
At peak performance they want a neutral energy balance.
What happens with a neutral energy balance?
Energy intake=energy expenditure so a constant weight is maintained
What happens with a positive energy balance?
Energy intake is more than energy expenditure so weight is gained and energy is stored as fat tissue
What happens with a negative energy balance?
Energy intake is less than energy expenditure so weight is lost
What % of energy expenditure is due to BMR (Base metabolic rate)?
60-75%
What % of energy expenditure is due to physical activity?
20-30%
What is the thermic effect?
Accounts for remaining % of energy expenditure in process of eating, digesting and absorbing food.
Why is resting metabolic rate used instead of BMR?
Avoids the need to measure sleep and avoid fasting
What is the calculation for males RMR?
Body weightX10+double body weight
Divide all by 24 = Cal/hr
What is the calculation for females RMR?
Body weightX10+body weight
Divide all by 24 = Cal/hr
What do MET’s calculate?
Energy expenditure of physical activity
How do you use MET’s to work out energy expenditure of physical activity?
RMR X activity’s MET value X duration of activity
What is the MET value of light activity?
Less than 3
What is the MET value of moderate activity?
Between 3-5.9
What is the MET value of vigorous activity?
Over 6
What does EAR stand for?
Estimated daily requirements
What does EAR depend on?
Lifestyle, age, height, weight, activity and body composition
Definition of overweight
Body weight exceeding normal standard weight based on height/frame
25-25.9BMI
Definition of obese
Very high % of body fat (20-25% in males and 30-35% in females) in relation to lean body mass
BMI over 30%
How do you estimate calorific requirements?
RMR X Energy expenditure in exercise
