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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
Q

Describe fuel usage for low intensity, long duration

I.e 10 mile jog

A

Mixture of fat and carb used

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26
Q

How does fitness affect fuel usage?

A

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

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27
Q

What should your pre-competition meal consist of

A

Low GI carbohydrates - sustained energy (3-4 hours before to allow full digestion)

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28
Q

What happens if you consume low GI just before and during exercise

A

Slower digestion of foods can lead to gastrointestinal discomfort

29
Q

What should your during exercise diet consist of

A

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
Q

Why should High GI foods be avoided immediately prior to exercise

A

Because of the inevitable insulin spike which reduces the availability of energy for exercise

31
Q

Define glycogen loading

A

Form of dietary manipulation involving maximising glycogen stores

32
Q

Why do elite athletes need to maximise their glycogen stores?

A

To enable High intensity of exercise for longer at certain times during their event, I.e start and finish

33
Q

How do athletes now achieve High glycogen levels

A

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
Q

Define hydration

A

Process of maintaining the balance between water intake and water output

35
Q

Define dehydration

A

A condition in which the body has insufficient volume of water for normal functioning

36
Q

How much water loss has been proven to have a negative effect on performance

A

2%

37
Q

How can dehydration occur

A

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
Q

What are the general effects of dehydration

A

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
Q

List 4 factors affecting fluid loss

A

Genetics

Body size

Fitness - fitter people sweat earlier during exercise and in larger volumes

Environment

40
Q

Whats in sports drinks

A

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
Q

List the types of sports drinks

A

Isotonic

Hypertonic

Hypotonic

42
Q

Define isotonic sports drinks

A

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
Q

Define hypotonic sports drinks

A

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
Q

Define hypertonic sports drinks

A

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
Q

Define legal supplements

A

Supplements or dietary manipulation that are taken within the WADA and NGB rules:

  • Enhance performance
  • Reduce recovery time
  • Limits fatigue
46
Q

Legal supplements

Protein (Whey and casein)

A

Amino-acids help repair microfibre tears in the muscle which leads to muscular hypertrophy.

47
Q

Give a possible side effect to protein (whey and casein)

A

Weight gain if training load doesn’t provide neutral energy balance

48
Q

Legal supplements

Creatine

A

Naturally occurs in meat & fish, also available as powder.

Theoretically increases muscle phospohocreatine (PC) stores.

49
Q

Legal supplements

Caffeine

A

Blocks adenosine and limits certain brain signals to reduce fatigue.

Improved endurance due to caffeine mobilising fats rather than relying on glycogen.

50
Q

2 Possible side effects to creatine

A

Muscle cramps

Liver + kidney damage

51
Q

3 Possible side effects to caffeine

A

Insomnia

Dehydration

Anxiety

52
Q

Define illegal supplements and doping methods

A

Substance and methods banned due to increasing performance, are a threat to health or violate the spirit of sport.

53
Q

Illegal Supplements and Doping methods

Anabolic steroids

A

Artificially produced hormones that ⬆️ lean body weight and allow athletes to train harder and recover faster.

54
Q

What are the long term risks to anabolic steroids

A

Liver damage

Acne

Aggression

55
Q

Illegal Supplements and Doping methods

Human growth hormone

A

Artificially produced testosterone ‘booster’.

Large doses = Weight loss and ⬆️ muscle mass

Small doses = Aids w/ recovery, improves general health + ignites anti-aging process.

56
Q

What type of athlete would use anabolic steroids or the human growth hormone

A

Body builder

57
Q

What are the long term risks to the human growth hormone

A

CV diseases

Nervous system problems

58
Q

Illegal Supplements and Doping methods

Erythropoietin

A

Synthetic form of a natural hormone

Stimulate RBC production = ⬆️ haemoglobin levels

⬆️ aerobic capacity

⬆️ lactic acid buffering capability

59
Q

What are the long term risks to E.P.O

A

⬆️ blood viscosity

Pulmonary embolism

Stroke

60
Q

What type of athletes use E.P.O

A

Endurance

61
Q

Illegal Supplements and Doping methods

Stimulants

A

⬆️ alertness

⬇️ fatigue

⬆️ HR and blood flow

62
Q

What are the long term risks to stimulants

A

Addictive

Heart failure

63
Q

Illegal Supplements and Doping methods

Diuretics and masking agent s

A

Taken prior to anti-doping tests or weigh-ins.

Remove fluid from body

64
Q

What are the long term risks to diuretics and masking agents

A

Dehydration

Muscle cramps

Electrolyte imbalance

65
Q

What type of athletes use diuretics and masking agents

A

Boxers

Weightlifters

66
Q

Illegal Supplements and Doping methods

Beta blockers

A

⬇️ HR, BP and muscle tremors

67
Q

What are the long term risks to beta blockers

A

Dizziness

Fatigue

68
Q

What type of athletes use beta blockers

A

fine motor skills

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

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