Diet/nutrition Flashcards
What are the 7 nutrients
- Carbohydrates
- Proteins
- Fats
- Vitamins
- Minerals
- Fibre
- Water
Information about carbohydrates
-They are stored in the liver as glucose and glycogen
- the excess is converted into triglycerides which is the breakdown of glycolysis
Information about fat
-It is only used aerobically
- fatty acids and glycerol are stored as triglycerides or adipose tissue break down (beta oxidation)
How many calories are in 1 gram of carbs, fats and proteins
Carbohydrates- 4kcal
Fats- 9kcal
Proteins- 4kcal
How is energy measured
Usually in kilojoules (KJ) or kilocalories (KCAL)
What is carbonate loading
This involves deleting the glycogen stores/levels 7 days prior to the event by doing endurance based training and then starving the body of carbohydrates to cover the 3 days. For the remaining days eat high carb meals to boost glycogen muscle stores for up to double the normal capacity. Increased water intake is also required.
What is glycogen loading
-It is used for endurance athletes (only 90 minutes glycogen is stored in the body).
- increase the level of glycogen to delay fatigue (stop hit the wall)
There is 2 methods
What is method 1 of glycogen loading
The 7 day process
- reduce the glycogen levels in the body
- the first few days 1-3 eat a low carb diet diet but continue to exercise then reduce training and eat high carb diet in the final few days
- this then achieves supercompensation where the body is forced into store more glycogen
In the first few days your body hates that your doing loads of exercise and eating no carbs so if you reduce exercise and increase the carbs the body says thank god store everything. This then forces your body to store more glycogen as the body doesn’t know it will happen again
Advantages of the 7 day process
Increase glycogen stores
Delay fatigue
Increase time to exhaustion by 30%
Disadvantages of the 7 day process
Poor recovery first 3 days
High irritability
Increased risk of injury
Reduce self confidence
What is the method 2 day before process
This is 3 minute high intensity exercise
- this opens a carb window as the body gets shocked so if any carbs is eaten it’s stored
- they need to immediately eat carbs within 20 minutes as the carb window isn’t open for long
They need to increase the water intake to help store extra carbohydrates leading to bloating
What is obesity
A person is considered obese if they have a body mass index of 30 or greater
How to calculate BMI
Body weight (kg)/height(m)
What are the 2 forms of energy
Potential and kinetic
Potential is an energy that is stored in an object and not moving but it has the potential to move e.g. a spring that has stretched has PE in it to return back to its original position
Kinetic energy is the energy within a objects motion
What are the types of energy ?
-Mechanical
- electrical
- chemical
What are the types of energy ?
-Mechanical
- electrical
- chemical
How much energy do we need ? Total energy needed
Basal metabolic rate + working energy
Basal metabolic rate is the energy you need to stay alive, awake and warm while at rest
Working energy is the extra energy you need to perform all the other activities e.g. work, move and exercise
What is basal metabolism for
For involuntary activities that your body does to stay alive and maintain functions such as
1. Digestion
2. Respiration
3. Circulation
4. Removing waste products
5. Regulating body temperature
Information about water
- 70 % of body mass is attributed to water
- almost all bodily functions/ organs require a water solution (blood being the most significant)
- without water death will occur within a matter of days
Water helps get waste products out
Water usages
- Digestion, via urine (1.5 litres per day) and in faeces (0.1)
- Via perspiration (0.85l per day) sport and exercise directly affect this
- Expelled air- bi product of respiration (0.35l per day) sport and exercise directly affect this
What is sweating
- This is a evaporation defence against over heating
- it doesn’t cool the skin
- water loss can reach 3 litres per hour of sweating
What are consequences of dehydration
- Increased viscosity of blood
- Increase in heart rate
- Decrease in sweat ability
- Increase in body temperature
- Accompanying electrolyte loss through sweating
Medical conditions ( heat exhaustion)
This is usually experienced when unacclimatised, it is caused by dehydration owing to excessive sweating.
Medical conditions (heat stroke)
This is a complex failure of the heart regulating mechanisms brought on by high temperatures, if sweating fails there is a medical emergency.
What are the 3 aims of sports drinks
- Hydration
- Provide energy
- Electrolyte replacement
Isotonic
- This is a sports drink
- it contains glucose and electrolyte concentrations at between 5 and 7%
- it matches the body’s blood concentration
- it aids absorption
- There is a high water content
- There is a medium electrolyte content
- There is medium energy content
- There is a fast speed of digestion transfer in blood
Hypertonic
- this is a fizzy drink
- it contains high concentrations of glucose and electrolytes 20%
- there is higher calories but slow absorption
- it is beneficial for post exercise for glycogen replenishment
- There is high water content
- There is low electrolyte content
- There is high energy content
- There is a slow speed of digestion transfer in blood
Hypotonic
- this is water
-there is less than 4 % concentration - it quickly replaces body fluids
- There is high water content
- Low to medium electrolyte content
- Low energy content
- Fast speed of digestion to transfer in blood
Legal sport performance supplements
Creatine
- Phosphocreatine is a substance found in muscle that supports anaerobic energy provision
What does it do ?
- it increases the bodies pc stores
- it delays lactic acid production
- it supports power and speed performance
Drawbacks ?
- cramps
- water retention
- weight gain
Herbal remedies
- There are plant based supplements
- they increase your mental alertness, boost energy levels, increase vo2 max and reduce obla
Glucosamine- joint stiffness/ inflammation
Arnica- bruising, pain, inflammation
Camomile- reduce stress, support sleep and promote tissue repair
Cherry juice- help post workout recovery, fight inflammation and arthritis pain and reduce swelling
Bicarbonate loading
What does it do ?
- its alkali
- it offsets lactic acid impact (buffering the impact during onset)
- allows greater lactic acid production
- delays effects of fatigue
Drawbacks ?
- sickness
- vomititng
- bloating
- diarrhoea
Caffeine
What does it do ?
- its a stimulant
- stimulate the cns
- also a diuretic
- can promote fat metabolism
Drawbacks ?
- disrupt sleep
- nervousness
