Energy Use, Diet, Nutrition, Hydration Flashcards
What are the seven components of a balanced diet?
Carbohydrates Fats Proteins Vitamins Minerals Water Fibre
What are the three macronutrients?
Carbohydrates
Proteins
Fats
What are simple and complex carbohydrates?
Simple carbohydrates are easier to digest due to structure of the molecules, these give shorter bursts of energy. Complex carbohydrates take longer to break down and they provide energy for longer
Fats
Fats should make up roughly 30% of your daily intake. The work alongside the glycogen from carbohydrates to provide energy to the muscles
Protein
Protein is made up of amino acids that help the muscles repair and rebuild. Protein can also act as a small energy source
How does protein aid a performer?
Protein repairs tissue, allowing muscles to grow back stronger and larger, increasing strength and improving performance
What are micronutrients?
Vitamins and minerals needed for normal growth. Needed in much smaller amounts than macronutrients.
Vitamin A
Found in milk, cheese, egg yolk, liver and carrots. Necessary for vision
Vitamin B1
Found in whole grains, nuts and meats. Needed to release carbohydrates for working muscles
Vitamin C
Found in fruit and vegetables. Used for healing, fighting infections and having strong bones and teeth.
Vitamin D
Found in milk, fish, liver and eggs as well as sunshine. Needed for the absorption of calcium which is necessary for healthy bones
Vitamin E
Found in vegetable oil, wholemeal breads and cereals. Needed for growth and development.
What are the two most important minerals?
Iron
Calcium
Why is it important to be at your optimum weight?
This is the most favourable weight to produce their best performance in their sport. Being at optimum weight helps performance be at its best
What factors can affect your optimum body weight?
Height
Bone structure
Muscle girth
Gender
