Diet & Nutrition (pt.2)

Question 1

What are vitamins.

Answer 1

vitamins keep an individual healthy with a good immune system. This allows the performer to train maximally and recover quickly

Question 2

What are the 6 vitamins to remember?

Answer 2

Vitamin B1(Thiamin)
Vitamin B2(Riboflavin)
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D

Question 3

What do vitamins of the B-group help with?

Answer 3

B-group vitamins help to break down & release energy from food alongside keep the nervous system healthy

Question 4

Where is vitamin B1(Thiamin) found in?

Answer 4

• Red meat
• Cereal
• Yeast
• Wholegrain bread

Question 5

Which foods are vitamin B2(riboflavin) found

Answer 5

Dairy products
-Vegetables
-Cereals
(These vitamins also help to keep skin and eyes healthy)

Question 6

In which food is vitamin B6 found in?

Answer 6

-meat
-fish
-bread
-eggs
-vegetables
(These vitamins also help to form haemoglobin & storage of proteins and carbs)

Question 7

In which foods are vitamin B12 found in?

Answer 7

• red meat
• dairy products
• fish

Question 8

In which food is vitamin C (absorbing acid) found in? & what is its main functions?

Answer 8

Green vegetables & fruit.

It helps to protect cells and keep them healthy, maintenance of bones,teeth,gum & connective tissues e.g. ligaments.

Question 9

What is vitamin D?

Answer 9

A vitamin which is produced by our body when exposed to sunlight. It often comes from consumption of oily fish & dairy.
It has a role in the absorption of calcium which keeps teeth and bones healthy & phosphocreatine recovery in the mitochondria

Question 10

What are minerals?

Answer 10

Minerals consist of sodium, calcium and iron.

Sodium helps regulate fluid levels in the body however too much sodium is linked to an increase in blood pressure further increasing the risk of strokes or heart attacks

Calcium is needed for strong bones & teeth alongside muscle contractions - which are important during exercise
Iron is involved in the formation of haemoglobin in red blood cells helping transport oxygen & improve stamina. A lack of iron can cause anaemia

Question 11

What is fibre important for?

Answer 11

Fibre is important for slowing down the time it takes for the body to bread down food so that it can be used for a sustainable release of energy over a long period of time. Dietary fibres can cause bulk in the small intestine helping prevent constipation & aid digestion.

Question 12

In what foods are fibres present?

Answer 12

• whole meal bread
• pasta
• potatoes
• nuts
• seeds
• fruits and veg

Question 13

Why is water important in your diet?

Answer 13

Water makes up over 60% of a person’s body weight and is essential for good health. It transports nutrients, hormones & waste products around the body and regulates body temperature.
During exercise, water is lost through sweat and some lost by heat the water is lost to prevent overheating of the internal organs

Question 14

What can a lack of water cause?

Answer 14

• increase in blood viscosity
• reduced sweating to prevent water loss
• muscle fatigue & headaches
• Decreased performance/decision making

Question 15

What is dehydration?

Answer 15

When the body loses more fluid than what is being taken in