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P.E - E.P Yr 1 > Diet & Nutrition > Flashcards

Diet & Nutrition Flashcards

1
Q

How much of the diet is carbs

A

50-60%

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2
Q

How much of the diet is fats

A

20-30%

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3
Q

How much of the diet is protein

A

10-20%

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4
Q

What is hitting the wall

A

When the carb store of glycogen runs out

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5
Q

Define the glycaemic index

A

Rate at which glucose is released into bloodstream

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6
Q

Define carbohydrates with a High GI

A

Provide a rapid surge in blood glucose levels, releasing energy quickly.

I.e energy gels

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7
Q

Define carbs with a low GI

A

Absorbed at a much slower rate so blood glucose levels are maintained for longer, providing athletes with more sustained energy

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8
Q

Where are fats stored

A

Beneath the skin as adipose tissue

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9
Q

What does fat transport around the body

A

Fat soluble vitamins A, D, E and K

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10
Q

What do fats provide us with?

A

Essential fatty acids that have a positive effect on heart health and the immune system

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11
Q

What are the 3 types of fat

A

Saturated

Unsaturated

Trans

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12
Q

What are proteins required for?

A

Muscle growth, repair and enzyme, hormone and haemoglobin production.

Also a minor energy source used when glycogen and fats have been depleted

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13
Q

How much water should you have pre-event (2hrs before exercise)

A

400-600ml

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14
Q

How much water should you have during event

A

100-150ml every 15-20 mins

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15
Q

How much water should you have post event

A

Weigh self before and after training.

Working on basis that 1litre of sweat is equivalent to 1kg of body weight loss.

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16
Q

List 4 warning signs for dehydration

A

Increase in body temp

Flushed skin

Nausea

Disorientation

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17
Q

What are carbohydrates used as and stored as?

A

Used as glucose 15-20g in blood

Stored as glycogen:

Up to 350g in muscle and 90-100g in liver

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18
Q

What happens to the excess glucose from digestion when muscle and glycogen levels are full?

A

Converted into fat droplets and stored in adipose tissue.

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19
Q

How many ATP per molecule do fats produce aerobically?

A

128 ATP

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20
Q

What does the type of fuel used depend on?

A

Duration and intensity of exercise

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21
Q

What happens if too many high GI foods are consumed?

A

Release glucose into bloodstream rapidly.

If this energy isn’t used then it gets stored as fat in the adipose tissue.

Diabetes as high GI foods cause the pancreas to secrete insulin to control blood sugar levels. High levels of insulin can lead to body becoming tolerant to it so no longer has an effect.

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22
Q

Why are low GI foods better for health?

A

Leave you feeling fuller for longer and provide more sustained energy release

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23
Q

Describe fuel usage at rest

A

Slow utilisation of ATP

Aerobic system predominantly uses fat but also carbs

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24
Q

Describe fuel usage for high intensity short duration exercise

I.e 400m sprint

A

ATP PC system for first 10 secs

Glucose and glycogen are then used

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25
Describe fuel usage for low intensity, long duration I.e 10 mile jog
Mixture of fat and carb used
26
How does fitness affect fuel usage?
Higher aerobic fitness = the longer fats will be metabolised therefore saving important carbohydrate stores Higher anaerobic fitness = greater PC + glycogen stores = exercise at higher intensity for longer
27
What should your pre-competition meal consist of
Low GI carbohydrates - sustained energy (3-4 hours before to allow full digestion)
28
What happens if you consume low GI just before and during exercise
Slower digestion of foods can lead to gastrointestinal discomfort
29
What should your during exercise diet consist of
High GI foods - maintain blood glucose and muscle glycogen levels as they release energy immediately - vital for sustained performance Often consumed through isotonic drinks
30
Why should High GI foods be avoided immediately prior to exercise
Because of the inevitable insulin spike which reduces the availability of energy for exercise
31
Define glycogen loading
Form of dietary manipulation involving maximising glycogen stores
32
Why do elite athletes need to maximise their glycogen stores?
To enable High intensity of exercise for longer at certain times during their event, I.e start and finish
33
How do athletes now achieve High glycogen levels
By tapering their training in days leading up to event whilst increasing their carb intake slightly 6-8g of CHO per kg of body weight is enough to permit glycogen loading
34
Define hydration
Process of maintaining the balance between water intake and water output
35
Define dehydration
A condition in which the body has insufficient volume of water for normal functioning
36
How much water loss has been proven to have a negative effect on performance
2%
37
How can dehydration occur
Prolonged physical activity without consuming enough water, esp in hot humid environments Prolonged exposure to dry air I.e flying Consumption of alcohol, caffeine or other diuretic substances
38
What are the general effects of dehydration
Sweating = loss of electrolytes i.e potassium and sodium = energy supply issues. Plasma volume of blood is reduced = ⬆️ blood viscosity= heart has to work harder so ⬆️ SV + HR and impairs transport of energy substrates and enzymes to working muscles = fatigue faster Ability to thermoregulate is also impaired due to not having enough water to release as sweat to control body temp.
39
List 4 factors affecting fluid loss
Genetics Body size Fitness - fitter people sweat earlier during exercise and in larger volumes Environment
40
Whats in sports drinks
Carbohydrates = to replace lost energy, enhance performance, fluid absorption and palatability. Electrolytes = to enhance water absorption and muscle function to help prevent hyponatremia Caffeine (some sports drinks) = to help improve endurance performance by increasing alertness and decreasing perception of effort.
41
List the types of sports drinks
Isotonic Hypertonic Hypotonic
42
Define isotonic sports drinks
4-8% carbohydrate - similar concentration to that of the body Contains electrolytes to speed up absorption Can be used before, during and after exercise
43
Define hypotonic sports drinks
Low level of carbs - less than 4% More effective than water as encourage fluid replacement through enhanced taste Good for athletes who need to monitor weight or don't have large energy demands.
44
Define hypertonic sports drinks
High levels of carbs - more than 8% Slow rate of absorption Usually consumed with other fluids as they are concentrated and can actually dehydrate you without additional fluid Good for recovery process
45
Define legal supplements
Supplements or dietary manipulation that are taken within the WADA and NGB rules: - Enhance performance - Reduce recovery time - Limits fatigue
46
Legal supplements Protein (Whey and casein)
Amino-acids help repair microfibre tears in the muscle which leads to muscular hypertrophy.
47
Give a possible side effect to protein (whey and casein)
Weight gain if training load doesn't provide neutral energy balance
48
Legal supplements Creatine
Naturally occurs in meat & fish, also available as powder. Theoretically increases muscle phospohocreatine (PC) stores.
49
Legal supplements Caffeine
Blocks adenosine and limits certain brain signals to reduce fatigue. Improved endurance due to caffeine mobilising fats rather than relying on glycogen.
50
2 Possible side effects to creatine
Muscle cramps Liver + kidney damage
51
3 Possible side effects to caffeine
Insomnia Dehydration Anxiety
52
Define illegal supplements and doping methods
Substance and methods banned due to increasing performance, are a threat to health or violate the spirit of sport.
53
Illegal Supplements and Doping methods Anabolic steroids
Artificially produced hormones that ⬆️ lean body weight and allow athletes to train harder and recover faster.
54
What are the long term risks to anabolic steroids
Liver damage Acne Aggression
55
Illegal Supplements and Doping methods Human growth hormone
Artificially produced testosterone 'booster'. Large doses = Weight loss and ⬆️ muscle mass Small doses = Aids w/ recovery, improves general health + ignites anti-aging process.
56
What type of athlete would use anabolic steroids or the human growth hormone
Body builder
57
What are the long term risks to the human growth hormone
CV diseases Nervous system problems
58
Illegal Supplements and Doping methods Erythropoietin
Synthetic form of a natural hormone Stimulate RBC production = ⬆️ haemoglobin levels ⬆️ aerobic capacity ⬆️ lactic acid buffering capability
59
What are the long term risks to E.P.O
⬆️ blood viscosity Pulmonary embolism Stroke
60
What type of athletes use E.P.O
Endurance
61
Illegal Supplements and Doping methods Stimulants
⬆️ alertness ⬇️ fatigue ⬆️ HR and blood flow
62
What are the long term risks to stimulants
Addictive Heart failure
63
Illegal Supplements and Doping methods Diuretics and masking agent s
Taken prior to anti-doping tests or weigh-ins. Remove fluid from body
64
What are the long term risks to diuretics and masking agents
Dehydration Muscle cramps Electrolyte imbalance
65
What type of athletes use diuretics and masking agents
Boxers Weightlifters
66
Illegal Supplements and Doping methods Beta blockers
⬇️ HR, BP and muscle tremors
67
What are the long term risks to beta blockers
Dizziness Fatigue
68
What type of athletes use beta blockers
fine motor skills

P.E - E.P Yr 1 (10 decks)

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