Energy Use, Diet, Nutrition And Hydration Flashcards
7 elements of a balanced diet
- Carbohydrates
- Fats
- Proteins
- Vitamins
- Minerals
- Water
- Fibre
What are the 3 macronutrients?
Needed in large amounts
- Carbohydrates
- Proteins
- Fats
Examples of Complex Carbohydrates and daily intake
Natural foods such as brown rice, bananas, wholemeal bread, wholemeal pasta, nut and potatoes. These foods provide slow release energy and should make up about 50% of your daily intake
Example of Simple Carbohydrates
Found in their natural form in fruits and veg, and in their refined form in biscuits, cakes, chocolate and confectionery
Fats
Provide energy and together with glycogen help muscles work. Fats are found in butter, margarine and cooking oils. Fats should make up about 30% of your daily intake
Proteins
Help build muscle and repair damaged tissues. Important especially for strength athletes, such as rugby players and shot and hammer throwers. During extended periods of exercise proteins are even used for energy
When is the best time for protein intake?
Just after exercise
What are micronutrients?
Are parts of your food that you need for normal growth in small amounts. Vitamins and Minerals.
Vitamins are essential for…
- Good skin
- Good Vision
- Red blood cell formation
- Healing
- Healthy bones and teeth
- Blood clotting
Vitamin A
Found in milk, cheese, egg yolk, liver and carrots and is necessary for vision and prevents night blindness
Vitamin B1
Found in wholegrains, nuts and meat and is needed to release carbohydrate for working muscles
Vitamin C
Found in fruit and vegetables and helps healing, fights infection and helps to maintain bones, teeth and gums
Vitamin D
Found in milk, liver, fish, eggs and sunshine and is needed for the absorption of calcium, which is necessary for healthy bones
Vitamin E
Found in vegetable oil, wholemeal bread and cereals and is needed for growth and development
What are the 2 key minerals needed in the body
Calcium and Iron
Where is calcium found and how does calcium benefit a performer?
Calcium is found in milk and cheese and is important for the formation of bones and teeth. Calcium reduces the chance of osteoporosis and increases the amount of weight your body can hold.
Where is iron found and how does it benefit a performer?
Iron…
What does water do?
Transports nutrients, waste and hormones around the body and controls the distribution of electrolytes.
(Water contains oxygen)
Optimum weight
The most favourable weight to produce their best performance in their sport
What are the factors affecting optimum weight?
- Height
- Bone structure
- Muscle girth
- Gender
