Diet And Nutrition And Their Effect On Physical Activity And Performance Flashcards
What are the 6 food types needed in a balanced diet?
- Carbohydrates
- Vitamins
- Fats
- Minerals
- Protein
- Water
What is a simple carbohydrate?
Found in fruit and are easily digested, found in processed foods and anything with refined sugars
How to calculate energy balance?
Energy balance = energy intake - energy use
What is a natural form of simple carbohydrate?
Fruit and milk
What is a complex carbohydrate?
Found in nearly all plant based foods, take longer to digest, commonly found in bread, pasta, rice and vegetables
What are natural forms of complex carbohydrates?
Fruit, whole grains (bread), legumes
What is the glycemic index?
How quickly you can break stuff down
Why are fats important?
They provide energy slowly
What is cholesterol?
Fatty deposits in the blood
What are fats used for?
- Low intensity energy source
- Absorption of fat soluble vitamins
- Spares glycogen stores for higher intensity activity
- Important for health
- Insulation
Why are fats unhelpful for the body?
- Limits joint flexibility
- Trans fats can lead to heart disease
Why are fats unhelpful for the body?
- Limits joint flexibility
- Trans fats can lead to heart disease
Examples of sports performers who require lots of fats?
- Heavyweight wrestlers
- American football players
- Judo
What is a high-density lipoprotein?
Transport excess cholesterol in the blood navy to the liver. Classed as ‘good cholesterol’ as they lower risk of heart disease
What are low-density cholesterol?
Transport cholesterol in the blood to tissues. Classed as ‘bad cholesterol’ as they increase heart disease
What are proteins used for?
Muscles growth and repair of damaged tissues
How much of overall intake should protein make up?
15-20%
What foods are protein found in?
Lean meats, poultry, fish
What are the fat-soluble vitamins?
A, D, E, and K
What do fat-soluble vitamins do?
Found predominantly in fatty foods and animal products, milk, dairy, vegetable oils, eggs, liver, oily fish. Stores these vitamins in liver and fatty tissue for later use
What are the water-soluble vitamins?
B vitamins and vitamin C
What do water-soluble vitamins do?
Found in fruit, vegetables, dairy, are not stored so need to be taken daily
Where can vitamin C be found?
Green vegetables and fruit
How does vitamin C benefit an athlete?
- Protects cells and keeps them healthy
- Helps maintenance of bones, teeth, gums and cognitive tissues