Diet and Nutrition - E.P

Question 1

What food classes should be present in a diet (7)?

Answer 1

1. Carbohydrates
2. Fats
3. Proteins
4. Vitamins
5. Minerals
6. Fibres
7. Water

Question 2

What are carbohydrates?

Answer 2

Main source of energy.
Main fuel for high intensity / aerobic exercise.

Question 3

What are the 2 types of carbohydrates?

Answer 3

1. Simple - fruits –> easily digested.
2. Complex - vegetables, rice, pasta –> take longer to digest.

Question 4

How are carbohydrates used?

Answer 4

Carbs –> digested –> glucose –> bloodstream –> stored –> muscles and liver as glycogen.

Question 5

What is glucose?

Answer 5

A simple sugar - major source of energy for body’s cells.

Question 6

What is glycogen?

Answer 6

Stored form of glucose found in muscles and the liver.

Question 7

What is a glycaemic index?

Answer 7

Ranks carbs according to their effect on our blood glucose levels.
Low glycaemic - 3-4 hours before exercise.
High glycemic - 1-2 hours before.

Question 8

What are the types of fats?

Answer 8

1. Saturated fats –> animal sources.
   - Too much = weight gain, CHD.
2. Trans-fats –> type of unsaturated fats - dairy and meat from industrial process.
   - High blood cholesterol.
3. Unsaturated fats (good) –>avocados, nuts, olives.
   - Major source of energy.
   - Aerobic, low-intensity exercise.

Question 9

What are proteins?

Answer 9

Combination of amino acids.
Meat, fish, eggs.

Question 10

What is the function of protein?

Answer 10

Muscle growth and repair.
Minor source of energy.
Power athletes.

Question 11

What are vitamins?

Answer 11

Essential nutrients that your body needs to function.

Question 12

What are the 2 types of vitamins?

Answer 12

1. Fat-soluble vitamin - A, D, E and K
   - Fatty foods and animal products.
   - Stores in liver and fatty tissue –> future use.
2. Water-soluble vitamins - B, C.
   - Fruit, vegetable and dairy.
   - Not stored, so taken daily.

Question 13

Vitamin C source _____
Exercise-related function?

Answer 13

Green vegetables and fruit.
Protects cells and keeps them healthy.
Maintenance of bones, teeth, gums, ligaments.

Question 14

Vitamin D source _____
Exercise-related function?

Answer 14

Made by body under skin exposed to sunlight.
Oily fish.
Absorption of calcium - keeps bones healthy.

Question 15

How does vitamin B split/break down? Vitamin B complex

Answer 15

B1
B2
B6
B12

Question 16

Vitamin B1 source _____
Exercise-related function?

Answer 16

Whole Grain bread, yeast, egg, cereals.
Works with other B groups to break down and release energy from food.
Keeps nervous system healthy.

Question 17

Vitamin B2 source _____
Exercise-related function?

Answer 17

Dairy products, liver, vegetables, fruit.
Works with other B groups to break down and release energy from food.
Keeps skin, eyes, nervous system healthy.

Question 18

Vitamin B6 source _____
Exercise-related function?

Answer 18

Meat, fish, eggs, bread.
Helps form haemoglobin.
Helps body use and store energy from protein and carbs.

Question 19

Vitamin B12 source _____
Exercise-related function?

Answer 19

Red meat, dairy products, fish.
Makes red blood cells.
Releases energy from food.

Question 19

What are minerals?
Good sources ___

Answer 19

Dissolved by body as electrolytes - conduct electrical impulses.
Meat, fish, eggs, vegetables, nuts.

Question 20

Exercise related function of calcium (mineral).

Answer 20

Strong bones and teeth.
Necessary for efficient nerve and muscle function.

Question 21

Exercise related function of sodium (mineral).

Answer 21

Regulate fluid levels in body.
Too much = high blood pressure = heart attack/stroke.

Question 22

Exercise related function of iron (mineral).

Answer 22

Formation of haemoglobin –> helps transport oxygen.

Question 23

Good sources of fibre ___
Function?

Answer 23

Wholemeal bread, pasta, potatoes, nuts, seeds.
Slow down time needed to break down food –> slower, more sustained release of energy.

Question 24

What are the functions of water?

Answer 24

Transports nutrients, hormones and waste products around the body. Regulates body temperature --> from overheating and cool down.

Question 25

What is dehydration?

Answer 25

Occurs when body is losing more fluid than it is taking in.

Question 26

What happens as a result of dehydration?

Answer 26

1. Muscle fatigue and headaches. 2. Increase in core temperature --> less sweat. 3. Decreased performance. 4. Reduction in transportation of nutrients.

Question 27

What is glycogen loading?

Answer 27

Form of dietary manipulation --> increase glycogen stores.

Question 28

How does glycogen loading occur?

Answer 28

3 days - high in protein and high intensity exercise --> burn off carbohydrate stores. 3 days - high in carbs and light training.

Question 29

What are the positive effects of glycogen loading?

Answer 29

1. Increased glycogen storage 2. Increased glycogen stores in muscle 3. Delays fatigue 4. Increases endurance capacity

Question 30

What are some negative effects of glycogen loading?

Answer 30

During Carbo-loading phase: - Water retention - Heavy legs - Increase in weight During depletion phase: - Irritability - Lack of energy

Question 31

What is creatine monohydrate?

Answer 31

Compound naturally made by the body --> supplies energy for muscular contraction. Increase through seafood and meat. i.e. increase amount of phosphocreatine in muscles.

Question 32

What are the positive effects of creatine?

Answer 32

1. Aims to provide ATP --> ATP-PC system. 2. Replenishes phosphocreatine stores. 3. Allows ATP-PC system to last longer. 4. Improves muscle mass.

Question 33

What are the negative effects of creatine?

Answer 33

1. Muscle cramps, bloating, vomiting. 2. Hinders aerobic performance. 3. Mixed evidence to show benefits.

Question 34

What is sodium bicarbonate?

Answer 34

White, soluble component used as an antacid. Can increase buffering capacity of the blood --> neutralise lactic acid and hydrogen ions.

Question 35

What is buffering?

Answer 35

Ability of the blood to compensate for the build-up of lactic acid and hydrogen ions to maintain pH level.

Question 36

How is sodium bicarbonate taken?

Answer 36

Drank as a solution / soda loading. Reduces acidity within muscle cells to delay fatigue.

Question 37

What are the positive effects of sodium bicarbonate?

Answer 37

1. Reduces acidity in muscle cells. 2. Delays fatigue. 3. Increases buffering capacity of the blood.

Question 38

What are the negative effects of sodium bicarbonate?

Answer 38

1. Vomiting, pain, cramping, bloating.

Question 39

What is caffeine?

Answer 39

Naturally occurring stimulant. Used by endurance performers. Tea, coffee, chocolate, energy drink.

Question 40

What are the positive effects of caffeine?

Answer 40

1. Increased mental awareness. 2. Reduces effects of fatigue. 3. Allows fats to be used as an energy source. 4. Improves decision making and reaction time.

Question 41

What are the negative effects of caffeine?

Answer 41

1. Loss of fine control 2. Against rules of most sports in large quantities. 3. Dehydration, insomnia, muscle cramps, irregular heartbeat.