diet and nutrition Flashcards
what is the recommended calorie consumption per day
men – 2,550 calories a day
for women – 1,940 calories a day
proportions of a balanced diet
- starchy carbs = 38%
- fruit and veg = 40%
- diary = 8%
- beans, fish, other proteins = 12%
- oils and spreads = 1%
carbohydrates are essential for…
and the forms they can be consumed in…
- energy production, cell division, active transport, formation of molecules
- 75% of energy requirements
- starches (rice, potatoes) stored as glycogen in liver and muscles
- sugars (fruit, honey) circulate in blood stream as glucose
protein function and importance to sports performers
- made of amino acids that build and repair muscles
- strength athletes require more
- found in fish, eggs
what are the two types of fat? and the functions and importance within sport?
- unsaturated fats - healthy
- saturated fats - unhealthy
- provide muscles with source of fuel for ATP
- helps body absorbs vitamins
- broken down into fatty acids (low intensity aerobic exercise) and glycerol
vitamins and minerals functions and importance in sports
- boost immune system
- support normal growth and development
- helps function of healthy body cells
- builds stronger bones, helps Hb carry O2 and production of RBC’s
fibre function and importance in sport
- keeps digestive system healthy
- can prevent CHD, weight gain, diabetes
water function and importance in sport
- makes up 60-70% body weight
- helps regulate HR, body temp, transport of essential nutrients
define energy intake
total energy consumption
define energy expenditure and equation
total energy used (BMR + activity + thermic effect)
define energy balance
relationship between intake and expenditure
define basal metabolic rate (BMR)
BMR is the minimum number of calories required for basic functions at rest
define resting metabolic rate (RMR)
the number of calories that your body burns while it’s at rest
define thermic effect
energy burned through eating and digesting food
define metabolic equivalent (MET)
measure expressing energy expenditure during exercise
what are ergogenic aids
substance, object or method used to improve or enhance performance
what are pharmacological aids
group of ergogenic aids taken to ↑ levels of hormones naturally produced by body: anabolic steroids, erythropoietin, human growth hormone
what are anabolic steroids and + & -
-illegal synthetic hormone, (resembling testosterone) promotes protein synthesis for muscle growth recovery and repair
+increased muscle mass and speed of recovery
-liver damage, agression
what is erythropoietin (EPO) and + & -
-naturally produced hormone for production of RBC, RhEPO = illegal product coping EPO to ↑RBC’s. EPO abuse can lead to hyper-viscosity (thickened blood with resistance to flow)
+↑RBC & Hb,
what is human growth hormone (HGH) and + & -
-illegal synthetic product coping natural growth hormone to ↑protein synthesis for muscle growth and repair
physiological aids
group of aids to ↑adaptation by body to ↑ performance: blood doping, IHT, cooling aids
blood doping and include + & -
-illegal method of ↑ RBC by infusing blood prior to comp
+delay fatigue, increase RBC
-↑ blood viscosity, ↓ cariac output
intermittent hypoxic training + & -
-interval training with work intervals done under hypoxic conditions (low ppO2)
+altitude training, delay OBLA, ↑ Hb and O2 capacity
-↓ immune function, ↑ risk of injury
cooling aids and include + & -
range of products (ice vests, baths) used to reduce core temp, treat injury and speed up recover. Pre/post event and injury
+↓ core temp, ↓ sweating and injury and swelling
-hide/complicate injuries
