Diet And Nutrition And Their Effect On Your Performance Flashcards
What are the two types of carbohydrates ?
Simple carbohydrates
Complex carbohydrates
What are simple carbohydrates ?
They’re the quickest source of energy and easily digested by the body. They’re found in fruits as well as in processed foods and anything with refined sugar. Fast release energy, used for anaerobic exercise such as a weightlifter
What are complex carbohydrates ?
They’re found in nearly all plant based foods, and usually take longer for the body to digest. They’re commonly found in bread, pasta, rice and vegetables. Slow release of energy for aerobic exercises.
Where are carbohydrates stored ?
Carbohydrates are converted into glucose and enters the bloodstream. The glucose is stored in the muscles and liver as glycogen
What are the different types of fats ?
Saturated fats
Cholesterol
Trans fats
What are saturated fats ?
These can be found in both sweet and savoury foods, but most come from animal sources. Too much saturated fats leads to excessive weight gain, which will reduce stamina, limit flexibility and lead to health problems such as collonary heart disease, atherosclerosis, diabetes and high blood pressure
What is cholesterol ?
Cholesterol is a type of fat found in the blood. Too much saturated fats 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 the blood flow. HDL, on the other hand, takes cholesterol away from the parts of the body where is has accumulated to the liver, where it is disposed off.
What are 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 fats can lead to high levels of blood cholesterol, heart disease and diabetes
What is atherosclerosis?
Where arteries become clogged with fatty acids
What is high density lipoprotein (HDL) ?
Transports excess cholesterol in the blood back to the liver where it is broken down and classed as ‘good’ cholesterol since they lower the risk of developing heat disease
What is low density lipoprotein (LDL) ?
Transports cholesterol in the blood to the tissue and are classed as ‘bad cholesterol’ since they’re linked to an increased risk of heart disease
What is protein used for ?
They’re important for muscle growth and repair and to make enzymes, hormones and haemoglobin
Which athletes would mainly use protein ?
Protein tends to be used more by power athletes, who have a greater need to repair and develop muscle tissue
What is vitamin C and what is it used for ?
- Found in green vegetables and fruits
- Protect cells and keep them healthy
- Required for the breakdown of carnitine, which is a molecule essential for the transport of fatty acids into the mitochondria
- Helps in the maintenance of bones, teeth, gums and connective tissue such as ligaments
What is vitamin D and what is it used for ?
- Most vitamin D is made by our body under the skin when it’s exposed to sunlight ; to a lesser extent it can come from oily fish and dairy produce
- Has a role in the absorption of calcium, which keeps bones and teeth healthy
Helps with phosphocreatine recovery in the mitochondria
