Energy use, diet, nutrition and hydration Flashcards
Every person has an optimum weight. Depends on: (4)
- Height
- Gender
- Bone structure
- Muscle girth (size)
Why do some athletes need to pay close attention to diet?
Some athletes need to maintain their weight carefully and as such will pay close attention to their dietary intake e.g boxer and jockey
Energy requirements: can differ for different physical activity (3)
- Exercise/intensity level - the higher the exercise intensity the more energy needed
- Age - younger individuals need more energy than adults
- Gender - women tend to need less energy than men
What is Bascal metabolic rate (BMR)?
Is bodies basic energy need. It is the lowest form of energy required to maintain the body system.
Each sport varies in BMR? how? (3)
- Length of activity
- Intensity of activity
- Level of opposition
How can body weight can affect performance (5)
- larger body weight can cause quicker fatigue
- Reduce speed of movement
- Limited strength levels
- Flexibility may be affected
- There is a need for more weight in certain sports (rugby prop)
A balanced diet?
is essential for health to cope with physical demand of sport
Balanced diet involves macronutrients and micronutrients
macronutrients
carbs, fats, protein
micronutrients
minerals, vitamins
Carbs
This macro is fuel that provides us with energy to sustain performance
How do the carbs work?
Glucose in a form of glycogen is broken down from carbs to provide energy
2 forms of carbs
- simple
- complex
What are simple carbs?
- Simple = provide quick burst of energy, you feel depleted after e.g cereal, sugar
What are complex carbs?
- Complex = pack with more nutrients, more energy e.g oats, brown rice
Fats?
used for energy only when carbs run low. slow released energy.
Saturated fats?
Saturated = unhealthy (chocolate, milk, butter)
Unsaturated fats?
Unsaturated = healthy (avo, nuts, oil)
Protein
growth and repair of muscles. Generated energy when body is exhausted (only when carbs, fats are finished) e.g weightlifter, rugby, sprinter (meat, chickpeas, nuts)
What is protein needed for
Needed for people recovering from injury
Minerals?
body needs to help function. efficiently of carrying oxygen (iron - haemoglobin - red meat) (calcium - bone density - milk)
What do minerals do?
they keep you healthy
Vitamins?
contribute to general health of athlete needed for e.g vitamin c
What do vitamins do? (2)
- Resisting infection/disease
- Regulate chemical reaction in body
Fiber (2)
Good health, smooth digestive system
Water. how is it lost?
body is 75% water, regular intake to replace water loss in sweat and urin.
Symptoms of dehydration? (3)
tiredness, lack of concentration, headache
Carbo loading (2)
- Important part of training programe (important for long endurance events)
- Filling up on carbs so glycogen store is as high as possible so lots of energy for longer, so more aerobic respiration
Redistribution of blood during exercise
Cause of vascular shutting you shouldn’t exercise until 2-3 hours after a meal
Hydration during and after exercise (3)
Day of event - making sure fluid levels and high
During event - Prolong exercise reduces water levels in body
After event - drink fluids to replace water and carbs levels that are depleted
Carb loading routine for 7 days prior to race (food)
Food
1. Healthy diet (CHO 55%, protein 20%-25%, fat 15%-20%)
2. Healthy diet (CHO 55%, protein 20%-25%, fat 15%-20%)
3. Healthy diet (CHO 55%, protein 20%-25%, fat 15%-20%)
4. CHO 70%, hydration
5. CHO 70%, hydration
6. 70%-75% CHO
7. RACE DAY
Carb loading routine for 7 days prior to race (training)
Training
1. Taper decrease (preserve glycogen at muscles)
2. Taper decrease (preserve glycogen at muscles)
3. Taper decrease (preserve glycogen at muscles)
4. Light training/rest
5. Light training/rest
6. Total rest
7. RACE DAY
