Diet and nutrition and their effect on physical activity and performance Flashcards
Simple Carbohydrates
found in fruits
easily digested
found in processed foods
Complex carbohydrates
found in plant based foods
take longer to digest
found in bread, pasta and veg
carbohydrates
principal source of energy used by the body. the main fuel for high intensity anaerobic work.
carbohydrate is digested and turned into glucose and enters the blood stream.
Glucose and Glycogen
Glucose is stored in the muscles and liver as glycogen. these stores are limited so need regular refulling.
glycaemic index
ranks carbohydrates according to their effect on our blood glucose levels
foods with lower glycaemic index cause a slower, sustained release of glucose to the blood. therefore glucose levels are maintained for longer. should be eaten 3-4 hours before exercise.
saturated fats
most come from animal sources.
too much can lead to weight gain and high cholesterol levels
cholesterol
type of fat found in the blood
made predominantly in the liver and is carried by the blood as low density lipoproteins (LDL) and high density lipoproteins (HDL)
low density lipoproteins
too much can lead to fatty deposits developing in the arteries, negatively effecting blood flow
high density lipoproteins
takes cholesterol away from parts of the body where it has accumulated to the liver where it is disposed of
unsaturated fats
used for low intensity, aerobic work. e.g. jogging
require oxygen to be broken down
proteins
combination of chemicals called amino acids.
important for muscle growth and repair
make enzymes, hormones and haemoglobin
minor source of energy
meat, fish, eggs, dairy
fat soluble vitamins- A, E, D, K
found in fatty foods and animal products.
stored in the liver at fatty tissues
water soluble vitamins- B, C
found in fruit, veg and dairy
not stored so need to be taken daily
vitamin C
green vegetables and fruit
protects cells and keeps them healthy
helps in the maintenance of bones and ligaments
vitamin D
absorption of calcium, keeping bones and teeth healthy
B1 Thiamin
yeast, egg, red meat, nuts
break down and release energy form food
keeps nervous system healthy
B2 Riboflavin, B3 Niacin
dairy products, fruit, veg
break down and release energy from food
keeps skin, eyes and nervous system healthy
B6
meat, fish, veg, eggs, bread
helps from haemoglobin
helps body to use and store energy prom protein and carbohydrates
B12 Folate
red meat, dairy, fish
makes red blood cells
keeps nervous system healthy
releases energy from food
minerals
calcium: important for strong bones, helps form haemoglobin
dissolved by body as ions and called electrolytes
facilitate transmission of nerve impulses and enable effective muscle contraction
fibre
wholemeal bread + pasta, potatoes, nuts, fruit, veg
slows down the time it takes to break down food- results in a slower, sustained release of energy
water
Transports nutrients, hormones and waste products around the body.
Regulate body temperature.
Keeps from overheating
dehydration
Because when the body is losing more water than it is taking in
Blood viscosity increases, reducing blood flow.
Muscle fatigue and headaches.
Reduce sweating to prevent water loss, increases core temperature.
Reduction in exchange of waste products. Increased heart rate, lower cardiac output.
Decrease performance, reaction time and decision-making
dietary supplements: Glycogen loading
6 days before competition:
3 days of high protein diet and high intensity exercise
3 days of high carbohydrate diet and light training
increases glycogen stores
used by endurance athletes
positives of glycogen loading
Increase glycogen storage.
Increase glycogen stores in muscle.
Delays fatigue.
Increase endurance capacity
negatives of glycogen loading
Water retention,
heavy legs,
weight increase
Dietary supplements: Creatine Monohydrate
Increases amount of phosphocreatine stored in muscles.
Fuels ATP PC system which provides energy.
Allows energy system to last longer.
Improve recovery time
used for explosive events.
Perform at a high intensity for longer
positives of creatine monohydrate
And to provide ATP energy.
Replenishes fast for creating stores.
Allows ATP PC system to last longer.
Improves muscle mass
negatives of creatine monohydrate
Muscle cramp,
water retention,
vomiting,
hinders aerobic performance
dietary supplements: sodium bicarbonate
Increases the buffering capacity of the blood so it can neutralise the negative effects of lactic acid and hydrogen ions that are produced during high intensity activity
positives of sodium bicarbonate
Reduces acidity in the muscle cells.
Delays fatigue.
Increases the buffering capacity of the blood
negatives of sodium bicarbonate
Vomiting,
pain,
cramps
dietary supplements: caffiene
Stimulant that increases mental alertness and reduces fatigue.
Is used by endurance performance who use the aerobic system.
Low intensity long durations.
diuretic so increases production of urine
positives of caffiene
Increase mental alertness.
Reduces fatigue.
Allows fats to be used as an energy source.
Improves decision-making and reaction time.
May benefit aerobic performance/endurance athletes
negatives of caffiene
Loss of fine control.
Against the rules of most sports
Dehydration,
muscle cramps,
insomnia,
vomiting,
irregular heartbeat
