Dietary + Nutrition + Hydration + Vitamins and Minerals Flashcards
Define a Balanced Diet
Balanced Diet - Taking in the right amount of energy to match the level of expenditure / exercise
How much of each Micro nutrients should be included in a Balanced Diet? (in percentage)
Micro nutrients in a Balanced Diet
- Carbohydrates = 55%
- Protein = 15%
- Fats = <30%
What is a Carbohydrate?
Carbohydrate - Main source of energy, essential for providing energy to the muscles
What foods can Carbohydrates been found in?
Carbohydrates can be found in:
- Bread
- Pasta
- Rice
- Sugars (honey)
What are the two types of Carbohydrates?
Types of Carbohydrates
- Simple Carbohydrates
- Complex Carbohydrates
What are Complex Carbohydrates?
Complex Carbohydrates - Releases energy steadily over a long period of time, compared to simple carbohydrates
What are Simple Carbohydrates?
Simple Carbohydrates - Releases energy rapidly / instantly
Where are excess Carbohydrates stored?
Excess Carbohydrates are stored in the Liver and Muscles as Glycogen
What happens if there are too much Carbohydrates?
When there is too much Carbohydrates, they are turned into Fat, these are called Triglycerides
How much does Carbohydrates account for in energy during Physical Activity / Sports?
Carbohydrates count for 75% of energy for Physical Activity / Sports
What is Protein?
Protein - Essential for growth and repair of muscle cells and the production of haemoglobin
What foods can Protein be found in?
Protein can be found in:
- (Red) Meat
- Fish
- Eggs
What are Fats?
Fats - Insulate and cushion organs and provide an energy source
What are the two Types of Fats?
Types of Fats
- Saturated Fats
- Unsaturated Fats
What type of Fats are beneficial to athletes, and why?
Unsaturated Fats are beneficial for athletes because:
- Boost oxygen uptake / delivery
- Improve endurance rates
- Increase recovery time
- Reduce swelling + inflamation
When are Fats used as an energy source?
Fats are used for energy at low-moderate intensity exercise (aerobic)
What micro nutrient is used for energy during low-moderate intensity exercise?
Fats are used for energy at low-moderate intensity exercise
What micro nutrient is used for energy during aerobic exercise?
Fats are used for energy during aerobic exercise
What micro nutrient is used for energy during high intensity exercise?
Carbohydrates are used for energy during high intensity exercise
What micro nutrient is used for energy during anaerobic exercise?
Carbohydrates are used for energy during anaerobic exercise
What food can Unsaturated Fats be found?
Unsaturated Fats can be found in Fish
Why is Hydration important?
Hydration is needed to carry nutrients around the body
Why do sport drinks contain Sugar (Glucose) and Salts (Electrolytes)?
To replace fluids lost through sweat
What are the impacts of Hydration?
Impacts of Hydration
- Regulate temperature
- Maintain concentration
- Improve muscle contraction
What are the impacts of Dehydration?
Impacts of Dehydration
- Decrease sweat levels
- Decrease skill level
- Fatigue
- Increase muscle cramps
- Increase body temperature
- Increase heart rate / Decrease stroke volume
- Increase blood viscosity (-> Bloodclots -> Heart attack)
- Decrease in oxygen levels to working muscles
Why are Vitamins important?
Vitamins are required for:
- Blood clotting
- Eye
- Skin
- Connective tissue
- Bone health
- Reduce illness
What food can Vitamins be found in?
Vitamins can be found in:
- Fruits
- Vegetables
What is a Fat soluble?
Fat soluble - Vitamins stored in the body
What is the function of Vitamin A
Vitamin A - Needed for growth + vision
What is the function of Vitamin D
Vitamin D - Needed for strong bones (preventing injury)
What is the function of Vitamin C
Vitamin C - Good for skin + strong immune system
What is a Water soluble?
Water soluble - Cannot be stored, need to be consumed regularly
Why are Minerals important?
Minerals
- Needed for healthy bones and teeth and to build other tissues
- Help in many chemical reactions in the body
Why is Calcium important?
Calcium - Needed for strong bones and muscular contractions
Why is Iron important?
Iron - Used when making red blood cells
What is Fibre?
Fibre - Needed to maintain function of the digestive system
What is the impact of Good Digestion?
Good digestion means the body gets the nutrients to perform efficiently and maintain health
What food can Fibre be found in?
Fibre can be found in:
- Fruit
- Vegetables
- Baked potato
- Beans
- Wholemeal bread
