Diet, Weight, Nutrition And Hydration Flashcards
What is a balalnced diet?
Eating the right foods in the correct proportions to maintain a healthy body weight.
What can happen if you have insufficient macro and micronutrients?
Health issues such as:
- Anemia
- Rickets
- Scurvy
What are the 7 components of a balanced diet?
- Carbohydrates
- Fats
- Proteins
- Minerals
- Vitamins
- Fibre
- Water
What are the three macronutrients?
Carbohydrates
- main energy source i.e complex starch and simple sugars
Fats
- secondary energy source and provides insulation i.e saturated fats and unsaturated fats
Proteins
- help growth and repair of muscles i.e eggs, meat and fish
Examples of complex starch
- Pasta
- Potatoes
Examples of simple sugars
- glucose
- chocolate
- sweets
Examples of saturated fats
- butter
- meat fat
- coconut oil
Examples of unsaturated fats
- vegetable oil
- avocado
- fish
- olive oil
- nuts
What are the 2 micronutrients?
Minerals
- maintain healthy body functioning
i. e iron and calcium
Vitamins
- maintains a healthy immune system
i. e vitamin A,C,D,E,K
What does fibre do?
Aids digestion of food in the gut
i.e cereal and nuts
What does water do?
Maintains cell function and hydrates an athlete
What is water necessary for?
- transportation of nutrients
- removes waste products thru urine
- regulates body temperature
What are symptoms of dehydration?
- tiredness
- lack of concentration
- headache
Why will an athlete drink fluids after an event?
To restore the water and carbohydrate levels that are depleted
When should a meal be eaten before exercise?
2-3 hours before. This is due to redistribution of blood during exercise.
What happens to the distribution of blood during exercise?
The distribution of blood changes according to the demands i.e away from the digestive system and to working muscles
What is energy balance?
Relates to intake and energy expenditure
How is weight balanced?
Calories eaten = Calories burned
How is weight gained?
Calories eaten > Calories burned
How is weigth lost?
Calories eaten < Calories Burned
What is carbohydrate loading?
A strategy used by endurance athletes to increase carbohydrate stores
Carbohydrate Loading Example
1 week before competition:
- train and eat normally
3-4 days before competition:
- reduce the amount of exercise. Increase carbohydrate intake
24 hours before competition:
- no exercise and large carbohydrate intake
Why is protein intake improtant?
The timing and consumption is vital to maximise the repair of muscle tissues after training. Should be take straight away.
How to keep glyocgen stores high?
1) consume carbs 2-4 hours before exercise
2) consume very small amounts of carbs 30 mins before exercise
3) eat carbs straight after exercise for up to 2 days to replenish stores
What do glycogen stores do?
Create optimum energy level at muscles through carb-loading
What are other ways dietry manipulation can improve performance
- timing of meals around training
- adequate fluid intake
- adequate iron intake
- adapt diet depending on workload
- physcological wellbeing
- obsession of food should be avoided
- use of legal supplements
