Diet and Nutrition - E.P Flashcards
What food classes should be present in a diet (7)?
- Carbohydrates
- Fats
- Proteins
- Vitamins
- Minerals
- Fibres
- Water
What are carbohydrates?
Main source of energy.
Main fuel for high intensity / aerobic exercise.
What are the 2 types of carbohydrates?
- Simple - fruits –> easily digested.
- Complex - vegetables, rice, pasta –> take longer to digest.
How are carbohydrates used?
Carbs –> digested –> glucose –> bloodstream –> stored –> muscles and liver as glycogen.
What is glucose?
A simple sugar - major source of energy for body’s cells.
What is glycogen?
Stored form of glucose found in muscles and the liver.
What is a glycaemic index?
Ranks carbs according to their effect on our blood glucose levels.
Low glycaemic - 3-4 hours before exercise.
High glycemic - 1-2 hours before.
What are the types of fats?
- Saturated fats –> animal sources.
- Too much = weight gain, CHD. - Trans-fats –> type of unsaturated fats - dairy and meat from industrial process.
- High blood cholesterol. - Unsaturated fats (good) –>avocados, nuts, olives.
- Major source of energy.
- Aerobic, low-intensity exercise.
What are proteins?
Combination of amino acids.
Meat, fish, eggs.
What is the function of protein?
Muscle growth and repair.
Minor source of energy.
Power athletes.
What are vitamins?
Essential nutrients that your body needs to function.
What are the 2 types of vitamins?
- Fat-soluble vitamin - A, D, E and K
- Fatty foods and animal products.
- Stores in liver and fatty tissue –> future use. - Water-soluble vitamins - B, C.
- Fruit, vegetable and dairy.
- Not stored, so taken daily.
Vitamin C source _____
Exercise-related function?
Green vegetables and fruit.
Protects cells and keeps them healthy.
Maintenance of bones, teeth, gums, ligaments.
Vitamin D source _____
Exercise-related function?
Made by body under skin exposed to sunlight.
Oily fish.
Absorption of calcium - keeps bones healthy.
How does vitamin B split/break down? Vitamin B complex
B1
B2
B6
B12
Vitamin B1 source _____
Exercise-related function?
Whole Grain bread, yeast, egg, cereals.
Works with other B groups to break down and release energy from food.
Keeps nervous system healthy.
Vitamin B2 source _____
Exercise-related function?
Dairy products, liver, vegetables, fruit.
Works with other B groups to break down and release energy from food.
Keeps skin, eyes, nervous system healthy.
Vitamin B6 source _____
Exercise-related function?
Meat, fish, eggs, bread.
Helps form haemoglobin.
Helps body use and store energy from protein and carbs.
Vitamin B12 source _____
Exercise-related function?
Red meat, dairy products, fish.
Makes red blood cells.
Releases energy from food.
What are minerals?
Good sources ___
Dissolved by body as electrolytes - conduct electrical impulses.
Meat, fish, eggs, vegetables, nuts.
Exercise related function of calcium (mineral).
Strong bones and teeth.
Necessary for efficient nerve and muscle function.
Exercise related function of sodium (mineral).
Regulate fluid levels in body.
Too much = high blood pressure = heart attack/stroke.
Exercise related function of iron (mineral).
Formation of haemoglobin –> helps transport oxygen.
Good sources of fibre ___
Function?
Wholemeal bread, pasta, potatoes, nuts, seeds.
Slow down time needed to break down food –> slower, more sustained release of energy.
What are the functions of water?
Transports nutrients, hormones and waste products around the body.
Regulates body temperature –> from overheating and cool down.
What is dehydration?
Occurs when body is losing more fluid than it is taking in.
What happens as a result of dehydration?
- Muscle fatigue and headaches.
- Increase in core temperature –> less sweat.
- Decreased performance.
- Reduction in transportation of nutrients.
What is glycogen loading?
Form of dietary manipulation –> increase glycogen stores.
How does glycogen loading occur?
3 days - high in protein and high intensity exercise –> burn off carbohydrate stores.
3 days - high in carbs and light training.
What are the positive effects of glycogen loading?
- Increased glycogen storage
- Increased glycogen stores in muscle
- Delays fatigue
- Increases endurance capacity
What are some negative effects of glycogen loading?
During Carbo-loading phase:
- Water retention
- Heavy legs
- Increase in weight
During depletion phase:
- Irritability
- Lack of energy
What is creatine monohydrate?
Compound naturally made by the body –> supplies energy for muscular contraction.
Increase through seafood and meat.
i.e. increase amount of phosphocreatine in muscles.
What are the positive effects of creatine?
- Aims to provide ATP –> ATP-PC system.
- Replenishes phosphocreatine stores.
- Allows ATP-PC system to last longer.
- Improves muscle mass.
What are the negative effects of creatine?
- Muscle cramps, bloating, vomiting.
- Hinders aerobic performance.
- Mixed evidence to show benefits.
What is sodium bicarbonate?
White, soluble component used as an antacid.
Can increase buffering capacity of the blood –> neutralise lactic acid and hydrogen ions.
What is buffering?
Ability of the blood to compensate for the build-up of lactic acid and hydrogen ions to maintain pH level.
How is sodium bicarbonate taken?
Drank as a solution / soda loading.
Reduces acidity within muscle cells to delay fatigue.
What are the positive effects of sodium bicarbonate?
- Reduces acidity in muscle cells.
- Delays fatigue.
- Increases buffering capacity of the blood.
What are the negative effects of sodium bicarbonate?
- Vomiting, pain, cramping, bloating.
What is caffeine?
Naturally occurring stimulant.
Used by endurance performers.
Tea, coffee, chocolate, energy drink.
What are the positive effects of caffeine?
- Increased mental awareness.
- Reduces effects of fatigue.
- Allows fats to be used as an energy source.
- Improves decision making and reaction time.
What are the negative effects of caffeine?
- Loss of fine control
- Against rules of most sports in large quantities.
- Dehydration, insomnia, muscle cramps, irregular heartbeat.
