Diet And Nutrition And Their Effects On Physical Activity And Performance Flashcards
What are carbohydrates
They 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
Glucose is stored in the muscles and liver as glycogen.
Regular refilling is necessary
What are the two types of carbs
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.
What are the three different types of fats
Saturated fats
Cholesterol
Trans fats
Where can saturated fats be found and what can it lead to
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.
What is 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).
What are low density Lipoproteins
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
What is high density lipoprotein (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 dise
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-fat can lead to high levels of blood cholesterol, heart disease and diabetes.
Atherosclerosis
where arteries become clogged with fatty substances.
What do vitamins do?
Vitamins keep an individual healthy with a good immune system. This allows a performer to train maximally and recover quickly.
What are the different vitamins
C, D, B1,B2,B6,B12
What is vitamin C
Comes from green vegetables and fruit
Protects cells and keeps them healthy
Required for the breakdown of carnitine, a molecule essential for transporting fatty acids into mitochondria
Helps the maintenance of bones teeth gums and connective tissues such as ligaments
Vitamin D
Made by our body’s under the skin when exposed to sunlight and dairy produce
Absorbs calcium which keeps bones and teeth healthy
Helps with phosphocreatine recovery in mitochondria
Vitamin B1
Found in yeast, egg, liver, whole grain bread, nuts, red meat and cereals
Works with other B group vitamins to help break down and release energy from food
Keeps the nervous system healthy
Vitamin B2
Found in dairy products, liver, vegetables, eggs and fruit.
Helps break down and release energy from food
Keeps skin eyes and nervous system healthy
What are 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.
B6 vitamin
Found in meat fish, egg, bread and vegetables
Helps form haemoglobin
Helps the body to use and store energy from protein and carbohydrates in food
B12 vitamin
Found in read meat, dairy products and fish
Makes red blood cells and keeps the nervous system health
Releases energy from food
What are the 3 minerals
Calcium
Sodium
Iron
What is calcium’s exercise related function
This is needed for strong bones and teeth and is also necessary for efficient nerve and muscle contraction, which is important during exercise
What is sodium’s exercise related functions
Helps regulate the 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 and heart attack
What is irons exercise related functions
Involved in the formation of haemoglobin in red blood cells, which helps transport oxygen and increase stamina
A lack of iron can lead to anaemia
What’s fibre
Fibre is important during exercise as it can slow down the time it takes 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 aiding digestion.
What does water do
It 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.
Evaporation of sweat is a cooling down process
What can dehydration cause
An increase in blood viscosity, reducing blood flow to working muscles and the skin
● Reduced sweating to prevent water loss, which results in an increase in core temperature
● Muscle fatigue and headaches
● Reduction in the exchange of waste products/transportation of nutrients
● Increased heart rate, resulting in a lower cardiac output
● Decreased performance/reaction time/decision making
What is glycogen loading
Glycogen loading is a form of dietary manipulation to increase glycogen stores over and above that which can normally be stored (supercompensation).
What are the 3 methods of glycogen loading
Method one: six days before competition performs eats a diet high in protein for three days and exercises at relatively high intensity to burn off any existing carbohydrate stores, followed by three days of a diet high in carbohydrates and some light training. The theory is that by totally depleting glycogen stores they can then be increased by up to two times the original amount (supercompensation) and can prevent a performer from ‘hitting the wall’.
Method two: day before competition three minutes of high intensity exercise opens a ‘carbo window’. Replenishing glycogen stores during the first 20 minutes immediately after exercise the body is most able to restore lost glycogen. The ‘carbo window’ closes after two hours.
Method three: non-depletion protocol – training intensity reduced the week before competition. Then three days before competition a high carbohydrate diet is followed with light intensity exercise.
Positive effects of glycogen loading
Increases glycogen stores
Increases glycogen stores in the muscle
Delays fatigue
Increases endurance capacity
Negative effects of glycogen loading
During carbo loading phase:
Water retention which results in bloating
Heavy legs
Problems with digestion
Weight increase
During depletion phase:
Irritable
Need to adjust training programme through lack of energy
What is creatine monohydrate
This 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.
Positive effects of creatine
Aims to provide atp energy
Replenished phosphocreatine stores
Allows ATP-PC system to last longer
Improves muscle mass
Negative effects of creatine
Posible side effects include muscles cramps, diarrhoea, water retention, bloating and vomiting
Hinders aerobic performance
What is sodium bicarbonate
Sodium bicarbonate is an antacid. It can increase the buffering capacity of the blood, so it can neutralise the negative effects of lactic acid and hydrogen ions that are produced in the muscles during high-intensity activity.
The concept behind drinking a solution of sodium bicarbonate or ‘soda loading’ is that it reduces the acidity within the muscle cells in order to delay fatigue and allows the performer to continue exercise at a very high intensity for longer.
What are the positive effects of sodium Bicarbonate
Reduces acidity in the muscles
Delays fatigue
Increases buffering capacity of the blood
Negative effects of sodium bicarbonate
Possible side effects of vomiting, pain, cramping, diarrhoea and feeling bloated
Buffering
the ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain the ph level
Lactic acid
a by product of anaerobic respiration. As it accumulates, it causes fatigue
Hydrogen ions
responsible for the acidity of the blood
What is caffeine
Caffeine is a naturally occurring stimulant, which can increase mental alertness and reduce fatigue.
. It is used by endurance performers who predominantly rely on the aerobic system, since fats are the preferred fuel for low-intensity, long-endurance exercise.
Caffeine can be found in coffee, tea, cola, chocolate, energy bars with caffeine and caffeinated gels.
Positive effects of caffeine
Stimulant/ increases alertness
Reduces effects of fatigue
Allows fats to be used as energy source/ delays use of glycogen stores
Improves decision making/ reaction time
May benefit aerobic performance/ endurance athletes
Negative effects of caffeine
Loss of fine control
Against rules of most sport when consumed in large quantities
Possible side effects include dehydration, insomnia, muscle cramps, stomach cramps, vomiting, irregular heartbeat and diarrhoea
