Diet and training

Question 1

Carbohydrates

Answer 1

• main energy source
• can be long or short lasting depending on glycaemic index
• simple or complex

Question 2

Fats

Answer 2

• LDL bad, HDL good
• trans fats bad
• build-up can cause CHD and diabetes
• also long-lasting source of energy (stamina)

Question 3

Protein

Answer 3

• muscle growth and repair
• minor source of energy

Question 4

Vitamins

Answer 4

• Fat-soluble vitamins A,D,E,K, can be stored in body
• Water-soluble vitamins Bs and Cs, can’t be stored in body

Question 5

Minerals

Answer 5

• better nerve transmissions
• needed for muscle contraction

Question 6

Fibre

Answer 6

• helps digestion
• regulates the release of energy by braking food down at a certain rate

Question 7

Water

Answer 7

• transporter and regulates temp

Question 8

Glycogen loading

Answer 8

3 days of protein and intense training + 3 days of carbs and light training.
+ more energy
+ delays fatigue
+ increase endurance
- digestion affected
- weight increase
- irritability
- lack of energy after

Question 9

Creatine

Answer 9

+ more energy for longer bursts
+ improves muscle mass and recovery time
- cramps, diarrhea, vomiting,
- bad for aerobic exercise
- dehydration
- doesn’t always work

Question 10

Sodium bicarbonate

Answer 10

+ reduces acidity in cells
+delays fatigue
- vomiting, pain, cramp, diarrhea

Question 11

Caffeine

Answer 11

+ increases mental awareness
+ reduces fatigue
+ allows fats to be used for energy
+ reaction time
+ good for stamina
- loss of fine control
- against the rules in most sports
- dehydration, cramps, vomiting, irregular heartbeat, diarrhea