Diet And Nutrition And Their Affect On Physical Activity And Performance Flashcards
Carbohydrates- are the principle source of energy for both low intensity (aerobic) and high intensity (anaerobic) exercise. They are the only food source that can be broken down anaerobically
Simple carbohydrates are the quickest source of energy and easily digested by the body. They are
found in fruits as well as in processed foods and anything with refined sugar added.
Complex carbohydrates are found in nearly all plant-based foods, and usually take longer for the body to digest. They are most commonly found in bread, pasta, rice and vegetables.
Fats- saturated and cholesterol
-Saturated fats
These can be found in both sweet and savoury foods, but most come from animal sources. Too much saturated fat leads to excessive weight gain, which will reduce stamina, limit flexibility and lead to health problems such as coronary heart disease, atherosclerosis, diabetes and high blood pressure.
-Cholesterol
Cholesterol is a type of fat found in the blood. Too much saturated fat leads to high cholesterol levels. Cholesterol is made predominantly in the liver and is carried by the blood as low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Too much LDL can lead to fatty deposits developing in the arteries, which can have a negative effect on blood flow. HDL, on the other hand, takes cholesterol away from the parts of the body where it has accumulated to the liver, where it is disposed of.
Trans fats
- Trans-fats are artificial hydrogenated fats and can be found in meat and dairy products.
- Most are made from an industrial process that allows food to have a longer shelf life. Trans-fat can lead to high levels of blood cholesterol, heart disease and diabetes.
However, not all fats are bad. Replacing saturated and trans-fat with unsaturated fats is important, as fat it a major source of energy in the body.
-Fats are used for low-intensity, aerobic work such as jogging and cannot be used for high-intensity exercise where oxygen is in limited supply, as they require oxygen to be broken down. Fats are also a carrier for the fat-soluble vitamins A, D, E and K.
Define Atherosclerosis
where arteries become clogged with fatty substances.
Define Low -Density Lipoproteins (LDL):
- these transport cholesterol in the blood to the tissue and are classed as ‘bad’ cholesterol since they are linked to an increased risk of heart disease
define High -Density Lipoproteins (HDL)
these transport excess cholesterol in the blood back to the liver where it is broken down and are classed as ‘good’ cholesterol since they lower the risk of developing heart disease
Define fats
are an energy source for long duration, low intensity exercise. They cannot be used anaerobically as they require oxygen to be broken down
Proteins
These are a combination of mainly chemicals called amino acids.
They are important for muscle growth and repair and to make enzymes, hormones and haemoglobin.
Proteins are a major source of energy and tend to be used more by power athletes, who have a greater need to repair and develop muscle tissue.
Vitamins
Vitamins keep an individual healthy with a good immune system. This allows a performer to train maximally and recover quickly. The following table lists the vitamins you need to know for your exam and summaries the exercise-related function of each.
Vitamin c (absorbic acid)
Comes from green veg and fruit
- it protects cells and keep them healthy
- transports fatty acids into the mitochondria which converts fat into energy
- it helps the maintenance of bones teeth gums and the connective tissue such as ligaments
Vitamin D
Most vitamin D is made by our body under the skin when it is exposed to sunlight it can come from oily fish and daily produce
- it has a role in the absorption of calcium which keeps bones and teeth healthy
- it helps with four phosphocreatine recovery in the mitochondria
Vitamin B complex include several important vitamins
.
Vitamin B1 (thiamin)
It comes from yeast, eggs, liver, whole-grain, bread, nuts, red meats and cereal
- it works with other B group vitamins to help break down and release energy from food
- it keeps the nervous system healthy
Vitamin B2 (riboflavin)
It comes from dairy products, eggs, liver, cereal, vegetables and fruit
- it works with other B group vitamins to help break down and release energy from food
- it keeps the skin eyes and nervous system healthy
Vitamin B6
It comes from meat, fish, eggs, bread, cereal and vegetables
- it helps form haemoglobin
- it helps the body to use and store energy from proteins and carbohydrates in food
Vitamin B12 (folate)
It comes from red meat, fish, dairy
- it makes red blood cells and keeps the nervous system healthy
- releases energy from food
Minerals: calcium, sodium, iron
Calcium- is needed for strong bones and teeth and is also necessary for efficient nerve and muscle contraction
Sodium- helps regulate fluid levels in the body. However too much sodium is linked to an increase in blood pressure which can increase the risk of a stroke or heart attack
Iron- is involved in the formation of haemoglobin in red blood cells which helps transport and therefore improve stamina. A lack of iron can lead to anaemia
Fibre
- is sourced from wholemeal bread, pasta, potatoes, nuts, seeds, fruit, vegetables and pulses
- fibre is good for exercises as it slows down the time taken for the body to break down food which results in a slower, more sustained release of energy
- dietary fibre causes bulk in the small intestine, helping to prevent constipation and Aidan digestion
Water
- makes up 60% of a persons body weight and is essential for good health
- transports nutrients, hormones, and waste products around the body and is the main component of many cells, playing an important part in regulating body temperature
- Water will keep you from overheating during exercise the evaporation of sweat helps to cool you down, but this means water is lost during the cooling down process
A lack of water pre-, during or post exercise can cause dehydration, and this can result in…
- reduce sweating to prevent water loss, which results in core temperature
- muscle fatigue and headaches
- reduction in the exchange of waste products/transportation of nutrients
- increase heart rate, resulting in lower cardiac output
- decrease performance/reaction time/decision-making
Define dehydration
-occurs when the body is losing more fluid than it is taking in
Glycogen loading
- is a form of a dietary manipulation to increase glycogen stores over and above that which can normally be stored. An increase in water intake will also age black bean storage
- glycogen loading is used by insurance performers there are three methods - Look in book for methods
Positive and negative effects of glycogen loading
Positive
- increases glycogen storage
- increases glycogen stores in the muscle
- delays fatigue
- increase in durance capacity
Negative-
- water retention which results in bloating
- heavy legs
- problem with digestion
- Weight increase
Creatine monohydrate
Txhis is a supplement used to increase the amount of phosphocreatine stored in the muscles. Phosphocreatine is used to fuel the ATP-PC system, which provides energy. Increasing the amount of creatine in the muscles will allow this energy system to last longer. It can also help improve recovery times. Athletes in explosive events, such as sprints, jumps and throws, are likely to experience the most benefits, as they can perform as higher intensity for longer.
