Diet + Nutrition Flashcards
What is a balanced diet?
Sufficient, enough and correct amount of each component
What is a balanced diet essential for?
—optimum performance
—health
—weight
—energy Levels
What are carbohydrates used for?
—main energy source
What are the two types of carbs?
—simple= found in fruits - easily digested
—complex= found in plant base foods - takes longer to digest
What is glucose
A simple sugar + major source of energy for body cells - mainly found in the blood
what is glycogen?
stored form of glucose, found in muscles + liver
what does the glycemic index tell you?
how different carbs will increase blood glucose levels at different rates
what is the glycemic index for simple carbs?
–high
–so blood glucose levels rise faster
what is the glycemic index for complex carbs?
–low
–so blood glucose levels rise slowly
explain what a high GI means?
–blood sugar/glucose rises quickly
–within 30 mins blood sugar falls to below starting point
== fatigue + lack of energy
explain what a low GI means
–blood sugar/glucose rises slowly
–within 30 mins blood sugar falls gently to starting point
== so energy provided for longer period of time
what does the GI of foods help to tell us?
– release rate of carbs
–when we should consume foods in relation to training/competition
when should low GI foods be eaten?
3-4 hours before exercise
when should high GI foods be eaten?
1-2 hours before exercise
what is protein?
made up of amino acids + used in all body cells
what is protein important for?
–growth and repair
–making enzymes
–making hormones
–making haemoglobin
what are the exercise related functions of protein?
–minor source of energy
–used when body has exhausted glycogen + fat stores
–used for growth and repair of muscles
–high intake for some sports e.g: rugby,weightlifting,sprinting
–use for injury recovery to repair damaged tissue
what can too much protein cause?
damage to your liver and kidneys
what are the two types of fats?
–saturated
–unsaturated
what can too much unsaturated fat lead to?
–weight gain
–poor stamina
–poor flexibility
–coronary heart disease (CHD)
–diabetes
–high blood pressure (hypertension)
–poor thermoregulation (body overheats)
what is the link between saturated fats and cholesterol?
increase in saturated fats, increase in cholesterol
where is cholesterol made?
predominantly in the liver
what are the two ways in which cholesterol can be carried in the blood?
–low density lipoproteins= leave fatty deposits in the arteries + cause poor blood flow + O2 transportation
–high density lipoproteins= take cholesterol away from parts of the body where it has accumulated, taking it to liver + disposing of it
what is the function of unsaturated fats?
–help to transport vitamins– A, D, E + K
–act as an insulator
–provide energy when intensity is low + duration long
how are fats used for endurance athletes?
–source of energy for low int. exercise== less fatigue
–spare glycogen stores used at closing stage of the event – often high int.
–used for absorption of fat soluble vitamin D, maintaining bone density== reduced risk of injury
–maintains health + vital for optimal performance in training + competition
what are trans fats?
a type of unsaturated fat
–mostly made from industrial processes with companies adding hydrogen to foods
–giving it a longer shelf life
how do trans fats affect the body?
–causes high levels of blood cholesterol (LDL)
what are the two types of vitamins?
–fat-soluble
–water-soluble
what are fat-soluble vitamins?
–A, K, E + D
– stored in the liver + fatty tissue
–for use at a later date
–not essential to consume everyday
explain the use and benefits of Vitamin D
–made by our body underneath the skin when exposed to sunlight
–helps to absorb calcium== less likely to suffer stress fractures
–maintains bones + teeth== less likely to break from impact within contact sports
what are water-soluble vitamins?
–B +C
–not stored + need to be taken daily
–any excess is not beneficial + will be excreted
–easily destroyed or washed out during food prep
explain the use of Vitamin B
B1/B2 = break down + release of energy from food
B6 = helps to form RBC’s + Hb
B12 = helps to form RBCS’ + maintains nervous systems
where are each of the Vitamin B’s found?
B1= egg, liver + red meat
B2= egg, liver + cereals
B6= egg + cereals
B12= red meat, liver, kidney + fish
where is vitamin C found?
–in many fruits + vegetables
–mostly associated with citrus fruits
what are the exercise related functions of Vitamin C?
–protects cells, keeps them healthy
–maintains bones, teeth, gums + ligaments
–involved in production of collagen/ connective tissues/ skin/ cartilage
–involved in normal structure + function of blood vessels/ nerve fibres
what are minerals used for?
–assisting bodily functions
–facilitate effective muscle contractions
–enable effective muscle contractions
what are the benefits of calcium?
–used for strong bones + teeth
–used for efficient nerve + muscle function
what are benefits + drawbacks of sodium?
benefits:
–help to regulate fluid levels
drawbacks:
–too much can cause high BP
–increases risk of stroke or heart attack
what are the benefits + drawbacks of iron?
benefits:
–forms Hb
–helps transport O2
drawbacks:
–a lack of it results in anaemia
explain the use of fibre + its benefits
–slows down the time it takes the body to break down food
–provides a slower, more sustained release of energy
–helps to prevent constipation + assists digestion
–helps to eliminate cholesterol (LDL’s) by binding it in the digestive tract
explain the use of water
–essential for good health
–main component of many cells
–transports nutrients, hormones + waste products
-regulates body temp.
–maintains hydration
how is water important during exercise?
–as muscles contract, energy is generated by breaking bonds of ATP
–so heat is released as a by-product
–water prevents us from overheating during this process
what are the effects of dehydration?
–headaches + muscle fatigue
–reduction in transportation of O2 + nutrients
–increase reaction time + decision making
–increased body temp.
–increased blood viscosity
–reduces blood flow to muscles + skin
–loss of electrolytes = possible cramp
what are the four dietary supplements?
–creatine monhydrate
–sodium bicarbonate
–caffeine
–glycogen loading
what is creatine monohydrate used for?
increases amount of phosphocreatine stores in the muscles
–used to fuel the ATP-PC system – allowing longer use of it
–decreases recovery time
who would use creatine monohydrate?
–sprinters, jumpers, throwers
–explosive, powerful event athletes
what are the benefits of creatine monohydrate?
– provides ATP
– improves muscle mass
–allows longer use of ATP-PC system
what are the drawbacks of creatine monohydrate?
–dehydration
–liver damage
–muscle cramps
–vomiting
–diarrhoea
–mixed evidence to show benefits
what is sodium bicarbonate used for?
– an antacid– neutralised acidity in the stomach
–increases buffering capacity of the blood
–neutralises effects of LA / H+
–delays fatigue
–delays OBLA
what are the benefits of sodium bicarbonate?
–reduces acidity in the muscles
–delays fatigue
–buffers blood
what are the drawbacks of sodium bicarbonate?
–vomiting
–pain
–cramping
–diarrhoea
–bloating
what is caffeine used for?
–a stimulant that increases mental alertness + reduces fatigue
–improves mobilisation of fatty acids
who would use caffeine?
–endurance athletes, using aerobic energy system
–in beta oxidation
–3mg per kg of body weight is best
what are the benefits of caffeine?
–reduces effects of fatigue
–allows fat to be used as an energy source
–delays use of glycogen stores
–improves decision making/ reaction time
–may benefit aerobic athletes
what are the drawbacks of caffeine?
–loss of fine control
–against rules in some sports
–insomnia
–muscle+stomach cramps
–irregular heartbeat
–vomiting
–diarrhoea
what is glycogen used for?
–fuelling the body
–glycogen stores will deplete if muscle glycogen breakdown exceeds its replacement == fatigue
–diet high in carbs needed to maintain stores
who would use glycogen loading?
endurance athletes
–should consumer at least 6-10g of carbs per kg of body weight
what are the benefits of glycogen loading?
–delays fatigue
–increases endurance capacity
–improves efficiency of aerobic system
–increase glycogen stores in the muscles
what are the drawbacks of glycogen loading?
during carb-loading phase:
–bloating + water retention
–heavy legs
–affects digestion
–weight increase
during depletion phase:
–irritability
–lack of energy can alter training programme
what are the three methods of glycogen loading?
–supercompensation
–carbo-window
–non-depletion protocol
explain the supercompensation method
–for 3 days follow low carb + high protein diet
–combined with tapering/reduction in training int.
–days 4/5 follow high carb diet
explain the carbo-window method
–window opens immediately after exercise
–eat high carb diet within 20 mins of finishing exercise
–window closes after 2hrs
explain the non-depletion protocol
–3 days before competition follow high carb diet
–continue with light int. training
what are the benefits of the non-depletion protocol?
–increased muscle glycogen stores prevents hitting the wall
–increase ATP synthesis allows athlete to work at high int. for longer
–delays effects of fatigue for longer during performance
