Diet and nutrition and their effect on physical activity and performance 4.1 Flashcards
What are the 7 major food groups
- Carbohydrates
- Fats
- Proteins
- Minerals
- Vitamins
- Fiber
- Water
What are the 2 types of carbohydrates
- Simple carbohydrates
- Complex carbohydrates
Where are simple carbohydrates found
- Fruits
- processed foods
- anything with refined sugar
Is it easy or hard to digest simple carbs
Easy
Where are complex cards found
plant based foods:
- bread
- pasta
- rice
- vegetables
Does it take a long period or short period of time to digest complex cards
Long time
What is the principal source of energy used by the body
Carbohydrates
What are carbohydrates the main fuel for
- High intensity work
- anaerobic work
What are carbohydrates converted into and where do they go
Glucose into the blood stream
Where is glucose stored
Muscles and liver as glycogen
What does the glycaemic index do
Ranks carbs according to their affect on our blood glucose levels
How do foods with a lower glycaemic index release glucose into the blood
slower and more sustained
How does releasing glucose slower into the blood affect glucose levels
Glucose levels are maintained for longer
How do foods with a higher glycaemic index release glucose into the blood
rapid and short rise
How long before exercise should foods with a low glycaemic index be eaten
3-4 hours
How long before exercise should foods with a high glycaemic index be eaten
1-2 hours
Where can saturated fats be found
Sweet and savoury foods but mostly animals sources
What happens if you eat to much saturated fats
excessive weight gain
What components of fitness will excessive weight gain affect
Stamina
flexibility
What health problems will excessive weight gain cause
- coronary heart disease
- diabetes
- high blood pressure
- high cholesterol levels
Where is cholesterol made
Predominantly in the liver
Where is cholesterol carried
By the blood
When cholesterol is being carried by the blood what is it being carried as
Low-density lipoproteins (LDL)
High-density lipoproteins (HDL)
What can to much LDL lead to
fatty deposits in arteries
What does HDL do
takes cholesterol away from parts of the body where it’s been accumulated to the liver to be disposed of
What are trans-fats
a type of unsaturated fats
Where are trans-fats found
Meat and dairy products
Where are trans fats made
an industrial process that adds hydrogen to liquid vegetable oils
What does adding Hydrogen to liquid vegetable oils do
oil becomes solid at room temperature
How does using trans fats affect shelf life
It increases it
How does trans-fats affect blood cholesterol levels
It increases the levels
How many grams of trans-fats should we consume per day
5 grams
What are the different types of fats
- Saturate
- Unsaturated
- trans fats
What is fat used for
Low intensity work
aerobic work
Why can’t fats be used for high intensity exercise
O2 is a limited supply as fats require O2 to break down
What fat-soluble vitamins do fats carry
Vitamins A, D, E and K
What are proteins made of
Amino acids
What is protein important for
- Muscle growth and repair
- enzymes
- hormones
- haemoglobin
Which athlete type used proteins as an energy source
Power athletes
When do proteins provide more energy
When glycogen and fat stores are low
What are good sources of protein
- Meat
- Fish
- Eggs
- Dairy products
What are the 2 types of Vitamins
- Fat-soluble vitamins
- Water-soluble vitamins
What types of vitamins are water-soluble
B and C
What types of vitamins are fat-soluble
A, D, E and K
Where are Vitamins A, D, E, and K typically found
Fatty foods and animal products
What are 6 examples of animal products
- milk
- Dairy foods
- vegetable oils
- eggs
- liver
- oily fish
Where are Vitamins B and C typically found
fruit
vegetables
dairy products
Why do vitamins B and C need to be taken daily
They’re aren’t stored in the body
Why won’t taking additional vitamins B and C have any benefit
they’re be excreted through urine
What is Vitamin C’s exercise related function
- protects and keeps cells healthy
- maintains bone, teeth, gums and ligaments
What is Vitamin D’s exercise related function
role in absorbing calcium
What are the 5 different Vitamin B complex’s
- B1 (thiamin)
- B2 (riboflavin)
- B3 (niacin)
- B6
- B12 (folate)
What is thiamin’s exercise related function
- Breaks down and releases energy from food
- keep nervous system healthy
What is riboflavin and niacin’s exercise related funtion
- breaks down and release energy from food
- keep skin eyes and nervous system healthy
What is B6’s exercise related function
- helps form haemoglobin
- helps body to use and store energy from protein and carbs in food
What is folate’s exercise related function
- makes red blood cells and keeps nervous system healthy
- releases energy from food
What are minerals like inside the body
Dissolved as ions and are called electrolytes
What are the 2 functions of minerals in the body
facilitate the transmission of the nerve impulses
enable effective muscle contraction
What are 8 good sources of minerals
- meat
- fish
- eggs
- dairy products
- cereals
- vegetables
- fruits
- nuts
What are 8 good sources of fibre
- Wholemeal bread and pasta
- potatoes
- nuts
- seeds
- fruit
- vegetables
- pulses
Why is fibre important during exercise
It slows down the time ti takes the body to break down food, meaning a slower and more sustained release of energy
What does dietary fibre cause
bulk in the small intestine
When dietary fibre causes bulk in the small intestine, what does it help
prevents constipation and aids digestion
What percentage of the body does water contribute to
60%
What does water do
transports nutrients
hormones
waste products around the body
regulates body temperature
What does the evaporation of sweat help
Cool you down
Increased blood viscosity is a symptom of what
Dehydration
reduced sweating during exercise is a symptom of what
Dehydration
What happens when you don’t sweat enough
Increase in core body temperature
What do sports drinks do
boost glucose levels
How much fluid should a performer take for every KG of body weight lost during exercise
1.5 litres
What type of sports performers use glycogen loading
Endurance performers
What is glycogen loading
dietary manipulation
What does glycogen loading do
Increases glycogen stores over that which can normally be stored
What is one method of glycogen loading
Carbo-loading
What does a performer have a high quantity of in the first 3 days before the 6 of competition
Protein
for the first 3 days of the 6 before competition what intensity exercise does the performer work at
High intensity
Why does a performer work at high intensity 6-3 days before competition
to burn off any existing carbohydrate stores
from days 3-1 before competition what type of diet does the performer have
A high carbohydrate diet
What intensity training does the performer do 3-1 days before competition
Light
What is the theory behind carbo-loading
depleting glycogen stores can increase it by X2 and prevent a performer from hitting a wall
What are 4 positive effects of glycogen loading
- Increased glycogen storage
- increased glycogen stores in the muscle
- Delays fatigue
- Increases endurance capacity
What are 2 negative effects during the depletion phase of glycogen loading
- Irritability
- Can alter the training programme through a lack of energy
What are 4 negative effects during the carbo-loading phase of glycogen loading
- Heavy legs
- Affects digestion
- Weight increase
- Water retention (bloating)
What does the combination of carbohydrate to protein help the body do
Re-synthesis muscle glycogen more efficiently than carbs alone
What is the befit of taking in protein and carbs as a liquid
it can be absorbed much faster than a solid while re hydrating them
What is creatine monohydrate often known as
Creatine
What is creatine used to do
Increase the amount of phosphocreatine stored in the muscle
What does Phosphocreatine fuel
the ATP-PC system
What does the ATP-PC system do
Provide energy
What does increasing the amount of Phosphocreatine in the muscles do to the energy system
Allows the energy system to last longer
Improve recovery times
Which athletes are most likely to benefit from creatine
Athletes in explosive events
Give 3 examples of explosive events/sports
- Sprints
- Jumps
- throws
How do explosive athletes benefit more from creatine
They can perform at higher intensity for longer
What are side effects from creatine
- Dehydration
- bloating
- muscle cramps
- slight liver damage
Where does the intake of 5 grams or over usually end up
In urine not muscles
What are 4 positive effects of Creatine
- Provides ATP
- Replenishes phosphocreatine stores
- Allows the ATP-PC system to last longer
- Improves muscle mass
What are 3 negative effects of creatine
- Hinders aerobic performance
- vomiting
- diarrhoea
What is sodium bicarbonate
An antacid
What does sodium bicarbonate do
Increases the buffering capacity of the blood
How does increasing the buffering capacity of blood improve performance
it can neutralise the negative effects of lactic acid and H+ ions
What is the concept behind drinking a solution of sodium bicarbonate
It reduces the acidity within the muscle cells
What does reducing the acidity within the muscle cells do
Delay fatigue and exercise at high intensity for longer
What are side effects of using sodium bicarbonate
- Vomiting
- pain
- cramping
- diarrhoea
- feeling of being bloated
Which athletes will benefit from ‘soda loading’ (sodium bicarbonate
400m runners
rowing
100-400m swimmers
What are the positives effects of soda loading
- Reduces acidity in muscle cells
- Delays fatigue
- Increases the buffering capacity of the blood
What is caffeine
A stimulant
What does caffeine do
- Increase mental alertness
- reduces fatigue
What is caffeine thought to improve
Mobilisation of fatty acids in the body
By increasing the mobilisation of fatty acids in the body what does it spare
Muscle glycogen stores
Which performers use caffeine
endurance performers who use the aerobic system
Why do endurance performers use caffeine
As fats are the preferred fuel for low-intensity, long-durance exercise
How much caffeine should you take in per KG of body weight
3mg of caffeine
Where can caffeine be found
- coffee
- tea
- cola
- chocolate
- energy bars with caffeine and caffeinated gels
What are the negative side effects of caffeine
- dehydration
- insomnia
- muscle cramps
- stomach cramps
- vomiting
- irregular heartbeat
- diarrhoea
What are the negative effects of caffeine (not side effects)
- Loss of fine control
- Against rules of most sports in large quantities
What are the positive effects of caffeine
- Improves decision making/reaction time
- benefit aerobic performance
