Diet And Nutrition Flashcards
Why does an athlete need vitamins ?
Vitamins keeps an individual healthy with a good immune system. This allows a performer to train maximally and recover quickly.
Why does an athlete need carbohydrates?
Carbohydrates improve athletic performance by delaying fatigue and allowing an athlete to compete at higher levels for longer.
Why does an athlete need fats ?
Fat is important in the athlete’s diet as it provides energy, fat-soluble vitamins and essential fatty acids. However, fat should be eaten in moderation. A low-fat diet is a good approach for everyone – athlete and non-athlete alike
Why does an athlete need protein?
An athlete uses protein primarily to repair and rebuild muscle that is broken down during exercise and to help optimizes carbohydrate storage in the form of glycogen.
Why does an athlete need vitamins/minerals ?
Micronutrients play an important role in energy production, hemoglobin synthesis, maintenance of bone health, adequate immune function, and protection of body against oxidative damage. They assist with synthesis and repair of muscle tissue during recovery from exercise and injury.
Why does an athlete need fibre?
Fiber is key because it slows down the passage of food through the digestive tract and the release of sugar into the bloodstream. That leads to better blood sugar control and more even energy levels, as well as regularity of stools.
Why does a athlete need water?
Good hydration means getting the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy.
Name positive and negative effects of Glycogen Loading
Positive
Increases glycogen storage, delays fatigue, increases endurance capacity
Negative effects cardo loading
Heavy legs, weight increase
During depletion: irritability , need to alter training programme through lack of energy
P&N of creatine monohydrate
P
Aims to provide atp, improves muscle mass
N
Side effects: diarrhoea, vomiting etc, hinders aerobic performance
What is creatine monohydrate ?
Supplement used to increase amount of phosphocreatine stored in the muscles. Used to fuel atp pc system which provides energy.
What is glycogen loading, who is it used for
Form of dietary manipulation to increase glycogen stores over and above that which can normally be stored. Endurance athletes
Buffering
The ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain the ph level
Lactic acid
A by product of anaerobic respiration. As it accumulates, it causes fatigue
Hydrogen ions
Responsible for the acidity of the blood
How can sodium bicarbonate effect an athlete positively?
It can reduce acidity in the muscle cells and can also delay fatigue. It can also increase the buffering capacity of the blood
How can sodium bicarbonate effect an athlete negatively?
It can have possible side effects like vomiting, diarrhoea, pain, cramping, etc.
How can taking caffeine effect an athlete positively?
It can stimulate/increase mental alertness and reduce effects of fatigue. It can also improve decision making and reaction times.
How can taking caffeine effect an athlete negatively?
It can cause loss of fine control and possible side effects like dehydration,insomnia,muscle cramps etc. It is also seen against rules of most sports when consumed in large quantities.
Explain what a balanced diet is
A diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients.
What is glucose ?
A simple sugar and the major source of energy for the body’s cells
What is glycogen?
The stored form of glucose found in the muscles and liver
What is the glycaemic index ?
This ranks carbohydrates according to their effect on our blood glucose levels
Describe the function of a LDL (low density lipoproteins)
They transport cholesterol in the blood to the tissues and are classed as ‘bad’ cholesterol since they are linked to an increased risk of heart disease.
Describe the function of the HDL (high density lipoproteins)
They transport excess cholesterol in the blood back to the liver where it is broken down. HDLs are classed as ‘good’ cholesterol since they lower the risk of developing heart disease.
What is cholesterol?
A type of fat found in the blood
Describe the function of amino acids
Used in body cells to build proteins
Describe simple carbs
Found in fruits and are easily digested by the body. They are also often found in processed foods and anything with refined sugar added
Describe complex carbs
These are found in nearly all plant based foods and usually take longer for the body to digest. Most commonly found in bread, pasta, rice
What are electrolytes ?
Salts and minerals found in the blood that can conduct electrical impulses in the body
What is lactic acid ?
A by product of anaerobic respiration, as it accumulates it causes fatigue
What is the function of diuretic?
Increases production of urine
What happens when you are dehydrated ?
There is a reduction in plasma volume and blood becomes viscous (thickens)
Stroke volume decreases and heart rate has to increase to maintain cardiac output (cardiovascular drift)
Body temp increases
