DIET AND NUTRITION Flashcards
Calories per day for a male?
- around 2500
calories per day for a woman?
- around 1900
What are the statistics of a balanced diet?
55% Carbohydrates
15% Protein
30% Fats
5 portions fruit & veg
What are carbohydrates?
Sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production
What are proteins?
Amino acids essential for the growth and repair of cells and tissues
What are fats?
Triglycerides which provide the body with fatty acids for energy production
What are saturated fatty acids?
A type of fat molecules typically solid at room temperature, mainly found in animal products which when consumed excessively, can be associated with heart disease
What are unsaturated fatty acids?
A type of fat molecule typically liquid at room temperature, mainly found in sunflower, olive and fish oils, which can help tomlower cholesterol
What are vitamins and minerals?
Essential organic and inorganic nutrients required for healthy body functions
What is calcium important for?
- important for bone health
What is iron important for?
Important for formation of red blood cells and haemoglobin
Name and function of fat soluble vitamins?
Stored in the body and found mainly in oils and dairy products Vitamin A - eye health D - bone health E - immune system health K - blood clotting
name and function of water soluble vitamins?
Not stored and require regular intake and are found mainkt in fruit and vegetables
C - blood vessels and skin health
B - breakdown of food
What is fibre?
Found in cereals and grains.
Important for normal function of the large intestine
water?
- important for hydration
What is energy expenditure?
The sum of basal metabolic rate (BMR), the thermic effect of food (TEF) and the energy expended through physical activity
What is Basic metabolic rate?
The minimum amount of energy required to sustain essential physiological function at rest, which can account for as much as 75% of total energy expenditure
What is thermic effect of food?
The energy required to eat, digest, absorb and use food taken in, which accounts for a very small percentage of the total energy expenditure.
Metabolic Equivalent Values (MET)
The ratio of a performer’s working metabolic rate to their resting metabolic rate
Weight gain and weight loss?
- When intake is greater than expenditure
- When intake is lower than expenditure
What is hyper-viscosity?
Excessively thickened blood with high resistance to flow
What is buffering capacity?
Improved with Sodium Bicarbonate supplementation. The ability to resist changes in pH
What is cardio vascular drift?
Upward drift of heart rate during sustained steady-state activity associated with an increase in body temperature. Relates to hydration.
What is glycogen loading?
Dietary manipulation to increase glycogen stores over and above normal levels.
What is creatine monohydrate?
Compound that supplies energy for high intensity muscular contractions. ATP-PC system
What is caffeine?
A stimulant that increases mental alertness, reduces perception of fatigue and enhances use of fat as energy source.
Function of vitamin C?
Protects cells. Helps maintain bones, teeth, gums and connective tissues.
Function of vitamin B6?
Helps form haemoglobin. Helps body to use and store energy from protein and CHO.
Importance for vitamin D?
Important for absorption of calcium which keeps bones and teeth healthy.
Function and source of B12?
Makes red blood cells. Keeps nervous system healthy. Releases energy from food. Found in red meat, dairy, fish and many sports supplements.
Function of sodium?
This is needed to regulate fluid levels. However, too much can lead to high blood pressure etc.
List some disadvantages of creatine monohydrate?
Disadvantages include muscle cramps, diarrhoea and water retention.
