Diet & Nutrition Flashcards
men daily calorie intake
2,550
women daily calorie intake
1,940
what % of diet should be carbohydrates
55
what % of diet should be protein
15
what % of diet should be fats
30
how many portions of fruit & veg should be consumed
5
why type of nutrient is carbohydrates
macronutrients
what are carbohydrates primary function
food fuel for energy production
what are carbohydrates secondary function (3)
- cell division
- active transport
- formation od molecules
how are carbohydrates classified
simple and complex
what are simple carbohydrates
1 or 2 linked sugar molecules
what are complex carbohydrates
3 or more linked sugar molecules
sources of simple carbs (6)
white carbs:
- white rice
- white pasta
- fruit juices
- sugar
- sweets
- pop/soda
sources of complex carbs (9)
brown carbs:
- wholegrain bread
- wholewheat pasta
- brown rice
- potatoes
- lentils
- oats
- fruit
- corn
- lentils
what are carbohydrates stored as and where
- glycogen
- liver & muscle cells
what are carbohydrates broken down into and what for
- glucose
- energy
what happens to surplus glucose associated with high sugar diet
converted into triglycerides (FFAs) (body fat)
why type of nutrient is protein
macronutrient
what is primary function of protein
growth & repair of muscle tissues
what is secondary function of protein
anaerobic energy (if no other fuel)
sources of protein (8)
- milk
- eggs
- meat
- fish
- soya
- beans & pulses
- nuts & seeds
- cheese
what is protein broken down into
amino acids
what are amino acids used to make (5)
- muscle tissue
- haemoglobin
- enzymes
- collagen
- anti-bodies
how many amino acids are there total
21
how many amino acids are found naturally in body
12
how many amino acids are required from diet
9
why do athletes require more protein
- build new muscle cells
- recovery
- compensate for increased load
why type of nutrient is fats
macronutrient
primary function of fats
- insulate nerves
- form cell membranes
- cushion organs
- provide energy store
secondary function of fats
FFAs provide energy (2x energy yield of carbs)
difference between saturated and unsaturated fats
- saturated = bad
- unsaturated = good
saturated:
- can raise low-density lipoprotein (LDL) cholesterol levels
- associated with cardio-vascular disease
state of saturated fat at room temperature
solid
state of unsaturated fat at room temperature
liquid
where do saturated fats come from
animal sources (not fish)
where do unsaturated fats come from
plant sources
examples of saturated fats (5)
- butter
- bacon
- cake
- cheese
- chocolate
examples of unsaturated fats (5)
- avocado
- soya beans
- fish (oily)
- sunflower oil
- nuts
why are unsaturated fats beneficial for athletes (3)
- boost delivery of oxygen
- improves endurance & recovery
- reduces inflammation & joint stiffness (Omega 3s - oily fish)
why type of nutrient is minerals
micronutrient
what are minerals
essential inorganic (not from animal products) nutrients - produced with synthetic products or genetically modified
minerals functions (4)
- bone & tooth health
- controlling body fluids
- enzyme function
- nerve function
sources of minerals (7)
- meat
- cereals
- fish
- dairy
- vegetables
- fruit
- nuts
types of minerals (5)
- calcium
- iron
- potassium
- magnesium
- zinc
what is mineral calcium essential for (3)
- bone health
- muscle contraction
- blood clotting
how does mineral calcium affect performance
prevents muscle cramps
what is mineral iron essential for (2)
- making haemoglobin
- enzymes
how does mineral iron affect performance
prevents fatigue
what is mineral phosphorus essential for (2)
- bone health
- energy production
how does mineral phosphorus affect performance
prevents fatigue
what type of nutrient is vitamins
micronutrients
what are the two types of vitamins
- fat-soluble
- water-soluble
what is the difference between fat-soluble and water-soluble vitamins
- fat-soluble = stored in body
- water-soluble = NOT stored in body - must have regular intake
examples fat-soluble vitamins (4)
- A
- D
- E
- K
sources of fat-soluble vitamins (4)
- fatty foods
- vegetable oils
- dairy
- eggs
what is vitamin A essential for (2)
- eye health
- cell & bone growth
what is vitamin D essential for (2)
- bone health
- protects against cancer & heart disease
what is vitamin E essential for (3)
- skin
- eyes
- immune system
what is vitamin K essential for (2)
- blood clotting
- bone health
examples of water-soluble vitamins
- B
- C
sources of water-soluble vitamins (5)
- fruit
- vegetables
- grains
- milk
- dairy
what is vitamin B essential for (5)
- break down of food
- haemoglobin
- skin
- eye
- nervous system
what is vitamin C essential for (5)
- skin
- blood vessel
- tendon
- ligament
- bone health
what type of nutrient is fibre
micronutrient
function of fibre (2)
- enables normal function of large intestine
- allows efficient absorption of food stuffs, vitamins, & minerals
sources of fibre (6)
- cereals
- bread
- beans
- lentils
- fruit
- veg
what can a high fibre diet do (3)
- reduce cholesterol
- reduce risk of diabetes
- reduce risk of obesity
how much body weight does water account for
2/3
what is water essential for (2)
- chemical reactions
- dissolve & move substances around body
what can dehydration result in (4)
- decreased plasma volume
- decreased stroke volume
- increased temperature
- increased heart rate
what will suffer as result of dehydration
endurance strength
what is lucozade good for
replenishing lost vitamins & minerals
examples why water is needed (2)
- blood plasma = 90% water - carries glucose to working muscles
- regulate temperature - moving heat to skin surface (evaporation) or lung tissue (expiration - water vapour)
what is energy
the ability to perform work
what is energy measured in (2)
joules or calories
result of failure to consume sufficient calories (4)
- muscle loss (atrophy)
- decreased intensity & duration of performance
- slower recovery rates
- increased risk of fatigue, injury & illness
what is important to consider to understand an individuals energy requirements/daily calories (6)
- age
- gender
- size
- environment
- lifestyle
- metabolic rate
what is energy expenditure
amount of energy you use
sum of basal metabolic rate, thermic effect of food & energy expended in physical activity
what is metabolic rate
bodys rate of energy expenditure
what is basal metabolic rate (BMR)
minimum amount of energy required to sustain essential physiological function at rest
what is resting metabolic rate (RMR)
minimum amount of energy required to sustain essential physiological function at rest EXCLUDING SLEEP
what is the thermic effect of food (TEF)
energy required to eat, digest, absorb, and use food taken in
BMR calculation for women
655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
BMR calculation for men
66 + (13.7 x weight in kg) + (5.0 x height in cm) - (6.8 x age in years)
what percentage of the bodys total metabolic rate is BMR
60-75%
what percentage of the bodys total metabolic rate is physical activity
20-30%
what percentage of the bodys total metabolic rate is thermic effect of food
whatever remains after BMR and physical activity has been accounted for
100 - (BMR + physical activity)
what is physical activity energy expenditure
total number of calories required to perform daily tasks
what does MET stand for
Metabolic Equivalent
what is a MET
way of expressing energy cost (of an activity)
why are METs important to a performer (4)
- know hoe hard they’re working
- calculate energy cost of a training session
- adjust diet
- calculate how long need to exercise
what is energy intake + how measured
total amount of energy from food & beverages consumed
measured in joules or calories
what is energy balance
relationship. between energy intake & energy expenditure
what happens to weight if intake = expenditure
maintained
what happens to weight if intake > expenditure
gain weight
what happens to weight if intake < expenditure
lose weight
what happens if weight is gained (2)
- increased body fat %
- health/performance implications
what happens if weight is lost (2)
- decreased body fat %
- lose muscle mass/performance
effects of physical activity on body composition (6)
- increased number calories burned
- significant calorie expenditure occurs post exercise - increased metabolic rate several hours after exercise
- increased muscle mass - burns more calories than fat mass
- fat can be used as energy fuel
- all of above can lead to increased BMR - more calories burned at rest
- exercise can suppress appetite
what are macronutrients
nutrients required in large amounts to sustain bodys natural functions & help grow, develop & repair
what are micronutrients
nutrients needed in small amounts - found in unprocessed foods & essential to diet
