Diet and nutrition Flashcards
What is the function of Carbs?
Fuel muscles, provide quick and efficient energy. 60% daily intake. Simple (sugars), digested and absorbed easily to provide quick energy source and complex carbs Starches. Broken down to glucose to provide essential fuel for the cell and maintain levels in the blood plasma
What is the function of proteins?
Muscle growth and repair, efficient working of all the body tissues- 20% daily intake. Used as a 2nd source of energy then carbs run out. Make muscle, enzymes, haemoglobin. Made of amino acids (essential and non). Essential- body can’t make itself. Non- body can, prevents loss of muscle mass
What is the function of fats?
Provide largest potential source of energy very slowly. Body helps produces vitamins like A, D and E. Provide insulation and protect organs. When digested and absorbed broken down into saturated and unsaturated fatty acids. Made up of carbon atoms. Insulation for low energy exercise, maintains integrity of cell membranes which are made up of philsolipidgs
What are simple carbs?
Biscuits and Jam, broken down quickly to be used as energy. (simple structures)
What are complex carbs?
Sugar molecules that contain a long molecule chain (peas, beans, potato) All carbs complex and simple are turned into glucose (blood sugar) to be used as energy.
What are unsaturated fats?
Liquid at room temperature. They have double bonds which break up hydrogen molecules create gaps.
What are saturated fats?
Solid at room temperature. Contain no double bonds, no gaps. Fats is saturated with hydrogen molecules
What are vitamins?
Vital for production of energy, prevent disease. Support growth of the immune/nervous system. Aids metabolic
Examples of vitamin A?
Liver,daily
Examples of Vitamin B?
Veg, wholemeal cereals
Examples of Vitamin C?
Vegetables and eggs
Examples of Vitamin D?
Fish, eggs
What is the function of fibre?
Effective bowel function, healthy digestion, reduces risk of diraroeh
What is the function of water?
Carries nutrients/waste products. Main component of blood and cells
What is a balanced diet?
10/15% protein
30%- fats
Carbohydrates- 50/60%
What are the average kcal for women in a day?
1940
What are the average kcal for men in a day?
2550
What should an elite performers diet be like?
Should have 10-15% more carbs on top of diet to keep it a balanced diet
elite 3000-6000 a day
What are macro-nutrients?
Main energy providing nutrients and are required in larger amounts required by the body
What are micro-nutrients?
Required in smaller amounts amounts on a daily basis3
What are the 3 macro-nutrients?
Carbs, fats and proteins
What are the 4 micro-nutrients?
Water, fibre, vitamins and minerals
What are anabolic steroids?
Mimic the manly hormone; testestorone and are common in maximum intensity; weightlifting and short sprinting, enhance muscle protein synthesis to encourage revering (strength and power) benefits
What is the human growth hormone?
Naturally produced by the pituitary gland in the brain, increases muscle protein synthesis, speed up healing. Builds mass, builds metabolism and reduces body fat.
What is enthrypotein?
Produced by the kidney, increases red blood cells (increased haemoglobin content) Means more oxygen capacity goes to the working muscles through the blood, encouraging gaseous exchange, prolongs performance. More suited to long distance activities (long distance, cycling, running).
What are physiological aids?
Enchances recovery time to optimise performance for competition
What is blood doping?
Homologus- Taking blood cells from another individual and putting them into the blood
Autologus- taking blood cells from same individual, freezing it and then injecting it back (when freezing the blood creates more red blood cells). After a few weeks blood is injected into same individual, increasing red blood cell and o2 capacity (increase aerobic) used by lance Armstrong
What is intermittent hypoxic training?
Aims at trying to prove athletes altitude performance by reducing oxygen to increase the red blood cells, encourages the body to a hypoxic environment at sea level (like doping)
What are cooling aids?
Can be pre-exercise and post-exercise. Can be cooling jackets/ice slushes prior to endurance based performance, helps reduce body temperature, delaying fatigue. Ice baths in between competitions can limit muscle soreness (mostly by people who perform on a regular basis)
What is the function of minerals?
transmits nerve impulse to generate muscle contraction
What are physiological aids?
Aids that perform naturally in the body to help boost recovery, especially when they are put at higher levels than normal; blood doping etc, hypoxic chamber
What are nutritional aids?
Enchanced by performance and help increase metabolism, effect the central nervous system. Increasing glycogen stores (carbs). example; caffeine, chromium, creatine
What are Pharmological aids?
Described as drugs that enhance performance can be illegal or illegal. produced by the body; human growth, enthypoletin, anabolic steroids
What is energy balance?
The relationship between energy intake and energy expenditure
What is our energy intake?
The food we consume
What is our energy expenditure?
calories used for metabolism/work/exercise. sum of physical activity (TEF and RMR)
The total number of calories you burn for energy each day is your total daily energy expenditure.
What is a neutral e balance?
E balance- constant weight
What is a positive balance?
Energy intake exceeds energy expenditure which means weight gain and fat is stored as fat tissue
What is a negative balance?
If energy intake is less than energy expenditure.
What is energy?
Ability to perform work
What is physical activity?
Energy/calories used in performing our daily tasks/ physical activity
What is metabolic equivalent?
Ratio of a working performers metabolic rate and a performers resting metabolic rate.
What is the thermic effect?
% of energy used in the process of eating and digesting the food/drink consumed
What is the resting metabolic rate?
Loswest rate of EE to sustain the body resting physical functions. Number of calories your body loses at rest
What is BMR?
Minimum number of calories you needed for basic functions at rest, basic functions (breathing, at complete rest) BMR differed from each person. Men tend to have a higher BMR than women (more muscle)
How do you calculate the RMR?
Multiply body weight by 10 and add the body weight
How much does the BMR account for the energy expenditure?
60-70%
How much does the physical activity account for the energy expenditure?
20-30%
How can knowledge of METS help enhance performance/ prevent obesity?
Calculate total energy costs of training/
adjust to diet for number of calories burned
Calculate intensity work
Ensure a neutral balance
what are non-soluble vitamins?
VITAMIN C
What are the soluble vitamins?
A, D, E, K
what type of athlete is most likely have the largest carb content?
Triathelte
What are the water soluble vitamins?
C and B
What isn’t normally added to a sports drink?
iron
What is the correct macro-nutrient energy yields per gram consumed?
4 kcal csrbs
fat- 7 kcal
protein- 4 kcal
What type of athlete is likely to use creatine?
100 m sprinter, insurance athletes at high intensity
What type pf athlete would use bicarbonate?
swimmers, long performers who try to reduce fatigue (800m runner)
What would marathon runners use?
creatine, nitrate
What does caffeine do?
Lower the effort of the activity, burn more fat during exercise. Resisting fatigue more. Increases heat production to help burn calories. useful in fine skills like gymnastics, changes utilisation in exercise. use of fat metabolic,, useful for endurance performers, where they try to limit use of glycogen . Helps concentration
What does bicarbonate do?
Helps get rid of acid in the muscles, decrease fatigue and enchancr performance. Good for distant runners
what does nitrate do?
Reduces resting blood pressure, reduces oxygen cost of exercise. Increases levels of nitric oxides in the body, promotes vasodilation of capillaries and arterioles meaning greater amount of oxygen to be delivered to muscles. Good for aerobic based
Why is hydration needed after exercise and during?
dehydration draws water from the blood plasma and causes it to thicken, reducing venous return and stroke volume during exercise. replaces amount of water and electrolytes lost through sweat
Why are carbs good for exercise?
Aims to trick the body to spare glycogen during exercise, aim to deplete glycogen stores and be on a low carb diet/high fat diet
Training should be kept at a low intensity and to increase fat metabolism, then before event carb intake should elevate, replacing fat intake. Trick the body to glycogen stores
What does creatine do?
Elevates the store of phosphocreatine in the muscle and resynthesising it again, extends the time the body can rely on ATP-PC as an energy source, fatigue during short duration and maximum intensity (good for 100-800m) runners who want a good sprint finish
What would happen if an athlete ate too soon after exercise?
gastrointestinal discomfort
Why are carbs so important?
Primary energy source, used aerobic and aerobically, 75% of energy production in athletes
What can you split carbs into?
Starches- stored as glycogen, slow release carbohydrates. Glycogen is broken down int o glucose when blood - glucose level is running low
sugars- stored in the blood stream as glucose and is ammediate/ quick release energy
only 10% of carbs should be sugar
Why are fats important?
secondary energy source, only use it for aerobically, insulates organs and protects nerves. When working anaerobically don’t lose fat, fat is an anergy source.
store essential vitamins in fats
saturated (bad) high in process meat, carry high risk of coronary heart disease, lie in blood vessels and blood vessels/unsaturated (good)improve recevery rates and reduced inflammation/joint stiffness
Why are proteins important?
fish, eggs, lentils. Muscle growth and repair, makes enzymes (increase energy quicker) helps collagen, found in cartilage increase strength cartage. creates anti-bodies
use it as an aerobical source when running low on carbs and fats
why are minerals important?
calcium- essetial for muscular contractions (pump calcium every time you contract) helps blood clotting and scabs. Involves in nerve trasmission.
iron- makes red blood cells/haembolvbin, supports immune system
Phosphrus- energy production
Why are vitamins important?
fat soluble vitamins- dissolve in fat a- antioxidant, eye health,d- bone health and prevents cancer e- skin and eye health and k- blood clotting
water soluble- dissolve in water
b- breaks down food into energy, eye skin nervous sytem
c- skin, blood vessel and bone health
why is water important?
makes up 90% blood plasma, blood would be solid without water. the water is plasma. many substances dissolve in water to be carried around the body
regulates body temperature (evaporation), allows us to sweat
Wha are the problems with dehydtration?
reduced plasma volume and blood becomes viscous 9thickens) harder to pump round- therefore stroke volume decreases and heart rate increases to maintain cardiac output
body temperature, no sweat anymore
Why is fibre important?
Form of carbohydrate, helps large intestine process food for waste, reduces cholesterol and reduces risk of obesity and diabetes
