Energy use, Diet, Nutrition and Hydration Flashcards
What are the 7 elements to a balanced diet?
Carbohydrates Fats Proteins Vitamins Minerals Water Fibre
What are macronutrients?
Macronutrients are the types of food that you need in large amounts in your diet. These are: carbohydrates, proteins, fats.
Where are carbohydrates stored?
Carbohydrates are stored in the muscles and the liver as glycogen, which is converted quickly into glucose and used to provide energy.
Where are complex carbohydrates found?
Complex carbs are found in natural foods such as bananas, brown rice, nuts, wholemeal pasta.
Where are simple carbohydrates found?
Simple carbs are found in their natural forms in fruit and vegetables, and in their refined form in biscuits, cakes, chocolate.
What do fats do?
Fats provide us with energy.
Where are fats found?
Fats are found in butter, margarine and cooking oils. Also, they are found in bacon, cheese, oily fish and nuts.
Why are proteins important?
Proteins are important to help build muscles and to repair damaged tissue.
Where are proteins found?
Proteins are found in meat, poultry, fish, dairy products, pasta, rice, etc.
What athlete would need to consume more fats in their diet?
Sumo wrestlers so they can add weight.
What athlete needs to consume more protein in their diet?
Sprinters need more protein, for explosive strength and muscle.
What athlete needs to consume more carbohydrates in their diet?
Marathon runners need more carbs to allow them to run further and faster.
Why do people do carbo-loading?
Carbo-loading maximises the stores of glycogen (or energy) in their muscles and liver.
Within what time period should you consume carbohydrates after a race or event?
In the first 2 hours after the race.
What is the ideal time to have protein?
Immediately after exercise.
What are micronutrients?
Micronutrients are the parts of your food that you need for normal growth, but only in small amounts.
Why are vitamins essential for the body to function properly?
Vitamins are essential for:
Good vision. Good skin. Red blood cell formation. Healing. Healthy bones and teeth. Blood clotting.
What are the two groups that vitamins come in?
- Water-soluble vitamins (can be dissolved in water).
- Fat-soluble vitamins (can be dissolved in fat).
What does vitamin A do?
It is necessary for vision and helps to prevent blindness.
What foods is vitamin A found in?
Milk, cheese, egg yolk and carrots.
Why do we need vitamin B?
To release carbohydrates for working muscles.
What foods contain vitamin B?
Wholegrains, nuts and meat.
Why do we need vitamin C?
Vitamin C helps healing, fights infection and helps to maintain the bones, teeth and gums.
What foods in vitamin C found in?
Fruit and vegetables.
Why do we need vitamin D?
Vitamin D is needed for the absorption of calcium, which is necessary for healthy bones.
What foods is vitamin D found in?
Milk, fish, liver and eggs.
Why do we need vitamin E?
Vitamin E is needed for growth and development.
What foods is vitamin E found in?
Wholemeal bread and cereals.
What are the two key minerals needed for a sportsperson?
Calcium.
Iron.
Why does a sportsperson need calcium?
Calcium is important in the formation of bones and teeth.
Calcium also helps make bones stronger and prevent osteoporosis.
What foods is calcium found in?
Milk, cheese and cereals.
What foods is iron found in?
Found in many foods, including meats.
Why does a sportsperson need iron?
Without iron, the blood would not be able to carry oxygen around the body.
Why does a sportsperson need water in the body?
Water transports nutrients, waste and hormones around the body and controls the distribution of electrolytes (or body salts).
Why is having water in the body important during exercise?
Water controls your body temperature in a competitive situation and keeps you hydrated.
What does fibre do?
Fibre adds bulk to food and aids the functioning of the digestive system. Fibre also gets rid of waste products.
What are the two types of fibre?
Soluble.
Insoluble.
What does soluble fibre do?
Helps to reduce cholesterol.
What does insoluble fibre do?
Keeps the bowel healthy.
What are food examples of soluble fibre?
Oats, barley, fruit, root vegetables.
What are food examples of insoluble fibre?
Wholemeal, cereals, wholemeal bread, nuts.
What factors affect optimum weight?
- Height (Taller people are generally heavier).
- Bone structure (Heavy bone structure= heavier in weight).
- Muscle girth (People with bigger muscles will weigh more).
- Gender (Men have heavier bone structure and bigger muscle girth).
What is metabolic rate?
The rate of using up energy.
What is the average amount of calories for a man per day?
2500 calories
