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
