Diet And Nutrition

Question 1

Simple Carbohydrates

Answer 1

The quickest source of energy and easy to digest. Found in fruits, processed foods and foods with refined sugar added.

Question 2

Complex carbohydrates

Answer 2

Found in nearly all plant-based foods and take longer to digest

Question 3

Carbohydrates

Answer 3

Main source of energy. When digested they are converted into glucose that enters the bloodstream. Glucose is stored in muscles as glycogen. Athletes use carbo loading before events to maximise energy stores

Question 4

Saturated fats

Answer 4

Found in sweet and savoury foods, nut most commonly in animal sources. Too much leads to weight gain and coronary heart disease

Question 5

Cholesterol

Answer 5

This is a type of fat that is found in the blood. Too much saturated fat increases cholesterol.

Question 6

Low Density Lipoprotein (LDL)

Answer 6

LDL is also know as “bad cholesterol” as it can lead to fatty deposits in the arteries

Question 7

High-density Lipoprotein (HDL)

Answer 7

Known as “good cholesterol” it removes cholesterol from where it has accumulated. HDL takes it to the liver where it is then deposited

Question 8

Trans-fats

Answer 8

These are artificial hydrogenated fats found in meat and dairy products to increase shelf life

Question 9

Fats

Answer 9

Fats are used for low intensity, aerobic exercise such as jogging. They are also a carrier of vitamins A, D, E and K

Question 10

Atherosclerosis

Answer 10

Where arteries become clogged by fatty substances

Question 11

Proteins

Answer 11

A combination of amino acids that are important for muscle growth and repair. Also male enzymes, hormones and haemoglobin.

Question 12

Glycogen loading

Answer 12

Done by increasing glycogen stores above normal in order to have maximum energy stores. Most commonly used by endurance athletes

Question 13

Glycogen loading method one

Answer 13

Six days before competition performer has a high protein diet for 3 days and then a high carb diet for the next 3.

Question 14

Glycogen loading method two

Answer 14

Three minutes of intense exercise the day before the competition to open the “carb window” where glycogen stores are replenished

Question 15

Glycogen loading method three

Answer 15

Training intensity reduced the week before competition. Then three days before competition a high carbohydrates diet followed by light intensity exercise

Question 16

Positive effects of carbo loading

Answer 16

• Increase glycogen stores
• Delay fatigue
• Increases endurance capabilities

Question 17

Negative effects of Carbo loading

Answer 17

• water retention leads to bloating
• heavy legs
• problems with digestion
• weight increase
• Irritability
• !ack of energy during depletion

Question 18

Sodium Bicarbonate

Answer 18

An antacid that increases the buffering capacity of the blood. This can neutralise negative effects of lactic acid and hydrogen ions that are produced as a result,of high intensity workout

Question 19

Sodium bicarbonate pros

Answer 19

• reduces acidity in muscle cells

- delays fatigue

Question 20

Sodium bicarbonate cons

Answer 20

Possible side effects: vomiting, pain, cramp, diarrhoea and feeling bloated

Question 21

Caffeine

Answer 21

A naturally occurring stimulant which increases mental alertness and reduces fatigue. It is also thought to improve mobilisation of fatty acids around the body to support glycogen stores.

Question 22

Caffeine pros

Answer 22

• stimulates mental awareness
• reduces fatigue
• improves decision making
• allows fats to be used as energy stores
• may benefit aerobic performance

Question 23

Caffeine cons

Answer 23

• loss of fine control
• against rules of most sports
• possible side effects: dehydration, insomnia, cramps, vomiting and diarrhoea