Diet and Nutrition (P2) Flashcards
What are the two types of carbohydrates?
Simple and complex
What 7 classes of food should be present in all sports performers diets?
. carbohydrates . fats . proteins . vitamins . minerals . fibre . water
What are simple carbohydrates?
Found in fruits and processed foods and anything with refined sugar added which are easily digested by the body.
What are complex carbohydrates?
Found in nearly all plant based foods and take longer to be digested in the body. Most commonly found in bread, pasta, rice and vegetables.
What is a balanced diet?
A diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients.
What happens to carbohydrates when ingested?
Converted to glucose and then taken into the bloodstream. The glucose is stored in the muscles and liver as glycogen.
What is the glycaemic index?
This ranks carbohydrates according to their effect on our blood glucose levels.
What does a food having a high glycaemic index?
Foods with a low glycaemic index have a slower, sustained release of glucose and should be consumed 3-4 hours before exercise. e.g pasta, rice, breakfast cereal
What does a food with a high glycaemic index mean?
Foods with a high glycaemic index have a rapid, short rise in glucose levels and should be consumed 1-2 hours before exercise. e.g fruit, snack bars, smoothies
What is cholesterol?
A type of fat found in the blood.
What are the two types of cholesterol?
low-density lipoprotein (LDL) and high-density lipoprotein
What is an LDL?
They transport cholesterol in the blood to the tissues (bad cholesterol)
What is a HDL?
They transport excess cholesterol in the blood back to the liver where it it broken down. (good cholesterol)
What other fats also causes high levels of cholesterol?and what are they?
Trans-fats. Most are artificially created for longer shelf life through hydrogenation.
What are proteins?
A combination of many chemicals called amino acids and are important for muscle growth and repair and to make enzymes, hormones and haemoglobin.
What are some examples of proteins?
Meat, fish, eggs and dairy products are good sources of protein.
What are the two groups of vitamins?
. Fat-soluble vitamins- A, D, E and K
. Water soluble vitamins- B and C vitamins
What are fat soluble vitamins?
Found predominately in fatty foods and animal products such as dairy products, vegetable oils, eggs, liver and oily fish. Found in the liver and fatty tissues.
What are water soluble vitamins?
Found in a wide range of foods such as fruit, vegetables and dairy products. Not stored in the body and need to be taken daily.
What is the exercise related function of vitamin c and the source?
. Helps in the maintenance of bones, teeth, gums and connective tissues such as ligaments.
. Found in green veg and fruit
What is the exercise related function of vitamin D and the source?
. Has a role in the absorption of calcium, which keeps bones and teeth healthy
. most is made under the skin when exposed to sunlight. Also to a lesser extent oily fish and dairy
What is the exercise related function of vitamin B1 and the source?
. Keeps the nervous system healthy
. found in yeast, egg and red meat
What is the exercise related function of vitamin B2 and the source?
. keeps the skin, eyes and nervous system happy
. found in diary products, veg and fruit
What is the exercise related function of vitamin B6 and the source?
. helps form haemoglobin and helps the body to store energy from protein and carbohydrates
. found in meat, fish and veg
What is the exercise related function of vitamin B12 and the source?
. makes red blood cells and helps keep the nervous system healthy
. found in red meat, dairy products and fish
Generally, what exercise related function do B vitamins have?
Helps to break down food and release energy
What does the body tend o dissolve minerals as?
Dissolve to ions called electrolytes.
What are electrolytes?
Salts and minerals found in the blood that can conduct electrical impulses in the body
What are some good sources of minerals?
meat, fish, eggs, dairy products, cereals, fruit and veg
What are the three key minerals?
Calcium, sodium and iron
What is the exercise related function of calcium?
Needed for strong bones and teeth and useful for nerve and muscular function.
What is the exercise related function of sodium?
Helps to regulate fluid levels in the body. Too much is linked to high blood pressure.
What is the exercise related function of iron?
Helps with the formation in red blood cells which helps transport oxygen. A lack of iron can lead to anaemia.
What is the exercise related function of fibre? and where found
Slows down the time it takes the body to break down food, which results in a slower, more sustained release of energy. Can also help to aid digestion.
. found in wholemeal bread and pasta
What is the role of water in the body?
Transports nutrients, hormones and waste products around the body. Also regulates body temperature.
What is dehydration?
Occurs when the body is losing more fluid than taking in.
What are the effects of dehydration?
. Blood viscosity increases reducing blood flow
. reduced sweating increasing body temperature
. muscle fatigue and headaches
. decreased decision making
What is glycogen loading (carbo-loading)?
A form of dietary manipulation to increase glycogen stores over and above that can be normally stored. Used by endurance performers.
What are the positive effects of glycogen loading?
. Increased glycogen storage
. increased glycogen stores in the muscle
. delays fatigue
. increased endurance capacity
What are the negative effects of glycogen loading?
. water retention=bloating
. heavy legs
. weight increase
. affects digestion
When should you replenish glycogen stores after exercise?
20 minutes to help enhance performance the next day.
What is creatine monohydrate?
Supplement used to increase the amount of phosphocreatine stored in the muscles.
What are the positive effects of creatine monohydrate?
. Replenishes phosphocreatine stores
. Allows ATP-PC system to work longer
What are the negative effects of creatine monohydrate?
. Possible side effects: muscle cramps,diarrhoea, water retention
. Mixed evidence of benefits
What is sodium bicarbonate?
An antacid that can increase the buffering capacity of the blood so it can neutralise the negative effects of lactic acid during exercise
What are the advantages of sodium bicarbonate?
. Reduces acidity in the muscles
. Delays fatigue
. Increases the buffering capacity of the blood
What are the disadvantages of sodium bicarbonate?
Possible side effects- vomiting, diarrhoea, bloating
What is caffeine?
A stimulant that can increase mental alertness and reduce fatigue
What are the advantages of caffeine?
. Increased mental alertness- reaction time
. Reduces affect of fatigue
. Improved decision making
. Benefit aerobic performance
What are the disadvantages of caffeine?
. Possible side effects- dehydration, insomnia, irregular heartbeat, diarrhoea
