Diet, Nutrition and Ergogenic Aids Flashcards
What is the recommended daily calorie intake for men and women?
Men: 2550
Women: 1940
What percentage of our diets should be carbohydrates, fats and proteins?
55% carbohydrates
30% fats
15% protein
What is the role of carbohydrates?
Sugars and starches stored in the body/ muscle tissues as glycogen and released into the blood as glucose.
ROLE: provide muscles with fuel for ATP resynthesise, IMPORTANCE: anaerobic and aerobic exercise.
Surplus glucose= triglycerides= body fat.
What is the role of proteins?
Made of amino- acids
ROLE: repair and rebuild muscle tissue, but if too many are consumed and there are not enough carbohydrates then they can be used for AEROBIC exercise- ATP resynthesise.
IMPORTANCE: repair muscle tissue, meat fish eggs.
What is the role of fats?
ROLE: provide the body with fatty acids for energy production ALSO helps absorb fat soluble vitamins (ADEK)
IMPORTANCE: energy for endurance and fast sports
Saturated: butter, meat Unsaturated: avocado, nuts
What is the role of minerals?
CALCIUM: strong bones and teeth (milk, dairy)
IRON: formation of haemoglobin (02 carrying component of RBC’S) - RED MEAT
What is the role of Vitamins - 5 need to know
A- Aids growth and development (carrots)
B- helps form rBc’s (red meat)
C- forms Collagen for healthy bones (citrus fruits)
D- helps form strong Bones and teeth (sunlight)
K- promotes blood clotting (vegetables)
What is the role of fibre?
ROLE: helps to keep the digestive system healthy- specifically the LARGE INTESTINE to allow absorbing of vitamins
IMPORTANCE: decreased CHD, decreases diabetes- WHOLEWHEAT eg: cereal, brown bread.
What is the role of water?
ROL: regulate body temperature, transport nutrients and lubricate joints .
IMPORTANCE: decreased dehydration, decrease exhaustion and increase performance.
Define energy?
The ability to perform work- J- 4.18 J= 1 calorie.
Energy Expenditure?
The total amount of calories used.
Energy Expenditure Calculation?
BMR + Physical Activity+ Thermic Effect = TDEE
(METS) (TEF)
Define Basal Metabolic Rate?
The lowest amount of energy expenditure needed to sustain the bodies essential physiological functions
Define Physical Activity (METS) ?
Energy expenditure during exercise/ activity.
Metabolic Equivalent Tasks- 1MET= 3.5ml/ kg/ min
Define energy balance?
The relationship between energy expenditure (total amount of calories used) and energy intake (total calories consumed through food and drink)
scale= proteins, fats, carbs vs activity, exercise, RMR
Define Ergogenic Aid?
A substance, method or object used to enhance performance- can be illegal or legal.
WADA- introduced Athletes Biological Passport in 2009- urine blood ect.
What are the three pharmacological aids?
- Anabolic Steroids -ILLEGAL
- Recombient Erythropoietin- ILLEGAL
- Human Growth Hormone (HGH)- ILLEGAL
Anabolic Steroids?
A group of synthetic hormones linked to TESTOSTERONE that are injected to promote storage of protein, increasing mm
–Explosive, anaerobic performers eg: weight lifter, 100 m sprint.
+ higher intensity and duration of training, increased muscle mass, increased recovery time
-potential for LIVER damage, acne, (males) decreased sperm count and testicles (females) facial hair+ voice
Recombient Erythropoietin (RhEPO)
A synthetic copy of the naturally occurring hormone EPO that is responsible for RBC production.
– Endurance/aerobic performers who rely on 02 supply
+ increase RBC and haemoglobin count, increased aerobic capacity and oxygen transport longer before OBLA
-hyper viscosity, blood clots, HA
Human Growth Hormone (HGH)
A synthetic copy of the bodies naturally occurring growth hormone , used to increase PROTIEN SYNTHEISIS to increase repair and mm.
–maximal ,explosive performers eg: power lifter, sprinters
+increased mm and strength, increased intensity and duration, increased fat metabolism, speed of recovery.
-irregular / abnormal bone and muscle development, enlargement of vital organs= failure, joint weakness.
What are the three Physiological Aids?
- Blood Doping -ILLEGAL
- Intermittent Hypoxic Training (IHT)- LEGAL
- Cooling Aids-LEGAL
Blood doping?
Between 450-800ml of blood is removed and frozen around 4 weeks prior to competition.
–endurance, aerobic performers eg: marathon
+increased RBC count and 02 carrying capacity, i time before OBLA and aerobic capacity, VO2 max
- increase in blood viscosity (blood clots), HA, HIV
Intermittent Hypoxic Training (IHT)
Athletes train under hypoxic conditions where there is a low PP of O2- masks, altitude generating sleeping tents, high altitude above sea level-intervals- 30 mins
- aerobic, endurance athletes eg: marathon (interval= team game players)
+i RBC, i haemoglobin and O2 carrying capacity, delayed OBLA, increased aerobic capacity
-adaptations lost fast, can disrupt training programme and lead to DEMOTIVATION.
Cooling Aids?
Pre Event-Ice vests and cold towel raps- reduce core body temp+ CV DRIFT
Injury Treatment- cooling ice packs, sprays, reduce pain and swelling- arterioles vasoconstrict to stop swelling and are then flushed with nutrient rich blood
Post- Event- Ice baths- speed recovery and decrease DOMS- vasoconstrict and remove waste, then flush.
– marathon runners, game players (endurance)
+d cv drift, d dehydration, d swelling, d DOMS d ijr.
-Ice burns, hide/ mask injuries, angina/ chest pains
Nutrition Aids?
Timing of meals- strength/ endurance Glycogen Loading Hydration Nitrates Bicarbonate Creatine
Endurance athlete timing/ meals?
Pre Event- 3 hrs before- slow digesting carbs eg: porridge- low glycaemic index (Low GI)
1-2 hrs before- fast releasing carbs/ fats eg: energy bar to top up glycogen levels.
During- Jelly shot/ high sugar content- glycogen/ glucose for energy
Post- protein/ carbs- recovery.
Strength athlete timing/ meals?
Pre event- 30-60 mins before- High GI, fast absorbing carbohydrate eg: rice.
Post- within 2 hrs- fast GI and protein to replace glycogen stores and repair eg: protein shake.
Glycogen Loading?
The manipulation of carbohydrate intake one week prior to competition to max glycogen stores.
WEEK BEFORE- depletion stage- endurance exercise and no carbohydrates.
5-7= HIGH carbs and training is TAPERED
+i glycogen stores, increased endurance capacity, increased “energy” within muscle tissues= delay OBLA
-depletion stage= hypoglycaemia and lethargy and low recovery rates, loading= tiredness/ bloated.
Hydration?
Decreases dehydration and loss of electrolytes through sweat( salts and minerals that conduct electrical impulse) = fatigue and cramping.
HYPOTONIC - lower glucose than bloodstream, mainly hydrates and replaces lost fluids eg: jockey, gymnast.
ISOTONIC- equal concentration of glucose to bloodstream= glucose for energy production eg: netball+ football players.
HYPERTONIC- higher glucose level than bloodstream, can cause dehydration.
Creatine Supplementation?
Made of amino acids- used to resynthesise ATP and in PC stores= produces energy
– Increase power out-put for a short time= 100m sprint
+Increased PC stores to increase energy and power output, aids recovery, increased strength
- increased dehydration= muscle cramps, stress on vital organs, headaches.
Bicarbonate?
A solution of bicarbonate is consumed 1HR prior to event= increased bicarbonate ions that attract and neutralise HYDROGEN IONS, decreasing pH of the blood and buffering.
+i tolerance to lactic acid , buffering capacity, greater gains possible
-dioreah, vomiting, cramps - 400 M RUNNER
Nitrates?
Inorganic compounds that DIOLATE BLOOD VESSELS= reduced blood pressure- ROOT VEG
Has an important role in the vascular shunt mechanism and metabolic functions.
+i blood flow, decreased blood pressure, delays fatigue, allows greater oxygenated blood transport
-headaches, dizziness.
