Diet And Nutrition Flashcards
Carbohydrates
Simple carbs- quickest source of energy- easily digested- refined sugar
Complex carbs- takes longer to digest-fruit,veg,rice,bread,pasta
Carbs are the principle source of energy
High intensity/anaerobic work
Converted to glucose when digested-stored as glycogen in liver & muscles.
Fats
Saturated- animal sources- too much leads to weight gain and health problems: atherosclerosis, high BP, diabetes
Cholesterol- type of fat- too much saturated fats lead to high cholesterol
LDL- leads to fatty deposits in arteries
HDL- takes cholesterol to liver to be broken down
Trans fats- artificial hydrogenated fats- dairy/meat- made from industrial processes- high cholesterol, heart disease, diabetes
For low intensity aerobic work- not anaerobic work as require O2 to be broken down.
Proteins
Important for muscle growth and repair
Make hormones, enzymes and haemoglobin
Source of energy for power athletes
Vitamins
VITAMIN C- green veg/fruit- protect cells, breakdown carnatine, maintain bones/teeth and gums.
VITAMIN D- sunlight,oily fish, dairy- absorbance of Ca, phosphocreatine recovery in mitochondria
VITAMIN B1- yeast,eggs,liver,nuts- release energy from food, Jeep’s nervous system healthy
VITAMIN B2- dairy, liver, veg- release energy from food, skin and eyes healthy
VITAMIN B6- meat, fish,eggs- form haemoglobin, store energy from proteins and carbohydrates
VITAMIN B12- red meat, dairy,fish- makes RBCs, nervous system healthy
Minerals
Calcium- strong bones and teeth, efficient nerve and muscle contraction
Sodium- regulates fluid level, Too much= increased BP
Iron- formation of haemoglobin which helps transport O2, lack off= anaemia
Fibre
Whole meal bread/pasta, potatoes, nuts, seeds, fruit and veg
Slows down time taken to breakdown food- sustained energy release
Prevents constipation and aids digestion.
Water
Transports hormones, nutrients and waste products around body
Regulates body temperature
Dehydration:
-increase in bloody viscosity, reduces blood flow
-reduces sweating, body temp increases
-muscle fatigue, cramps and headache
- Increased HR, lower cardiac output
Glycogen loading
Dietary manipulation to increase glycogen stores- SUPER-COMPENSATION
Increased water intake will aid glycogen storage
3 methods:
1) 6 days before competition- 3 days high protein, high intensity to deplete glycogen stores, super-compensation X2 — Next 3 days high carb, low intensity
2) day before competition- 3 mins high intensity to open ‘carb window’, replenish glycogen stores immediately after
3) a week before competition- Non-depletion method, training intensity decreased— 3 days before high carbs, low intensity
POSITIVE- increase glycogen stores, delays fatigue p, endurance increases
NEGATIVE- heavy legs, digestive problems p, bloating, weigh increase, irritability
Creating Monohydrate
Supplement used to increase the amount of PHOSPHOCREATINE stores in muscles
Phosphocreatine is us d to fuel ATP-PC system which provides bursts of energy
Slows energy system to last longer and help recovery time
POSITIVE- provide ATP, replenishes phosphocreatine stores, ATP-PC system lasts longer, improves muscle mass
NEGATIVE- side effects: muscle cramp, water retention, bloating, hinders performance
Sodium Bicarbonate
Antacid POSITIVE - Reduces acidity in muscles cells - Delays fatigue -Increases the buffering capacity of the blood- neutralises negative effects of lactic acid and H+ ions produced during high intensity exercise
NEGATIVE
- Side effects: vomiting, pain, cramps, feeling bloated
Caffeine
Naturally occurring stimulant
Endurance performers- fats are used for low intensity- improves mobilisation of fatty acids sparing use of glycogen stores
POSITIVE
- Stimulant/increases mental awareness/ reaction time
- Reduces effect of fatigue
- Delays use of glycogen stores- fats used
NEGATIVE
- Loss of fine control
- Against rules if consumed in large quantities
- Side effects: vomiting, dehydration, insomnia, irregular heartbeat
