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)