Exercise Physiology - Diet and Nutrition and their effect on physical performance Flashcards
What are the percentages for a balanced diet?
Carbs = 55% Protein = 15% Fats = 30%
What is the required calories for a woman?
1940
What is the required calories for a man?
2500
What are carbohydrates?
Sugar and starch stored in body as glycogen and converted into glucose in order for energy production
What are some examples of starch?
Rice, potatoes
Where is starch stored?
Liver and muscles
Where are sugars stored?
Circulate in bloodstream as glucose
What are some examples of sugars?
Honey, fruit
What is the main role of carbohydrates in exercise?
Accounts for 75% of energy requirements
What are proteins?
Amino acids
What are proteins essential for?
Growth and repair of cells and tissues
Increasing muscle size
Producing haemoglobin
Making enzymes, antibodies and collagen
What is surplus glucose?
High sugar diet
What is surplus glucose converted into?
Triglycerides and stored as fat
Where are proteins found?
Milk, eggs, meat and soya
What is used when carbohydrate and fat stores are depleted?
Protein stores
What are enzymes?
Biological catalysts which increase the speed of chemical reactions
What are triglycerides?
Fats
What are fats?
Triglycerides which provide the body with fatty acids for energy production
What is the role of fats?
Insulate nerves, form cell membranes and cushion organs
Provide an energy store which can be broken down for aerobic energy production
What are unsaturated fats?
Fat molecule that is liquid and room temperature e.g. sunflower, olive and fish oils. These can help lower cholesterol
Is unsaturated fats good or bad?
Good
What are saturated fats?
Fat molecule that is solid at room temperature e.g. bacon, butter. Excessive amounts can lead to heart attacks
Are saturated fats good or bad?
Bad
How do saturated fats effect performance?
Limit intake to reduce the risk of cardiovascular disease
How do unsaturated fats effect performance?
Boosts oxygen delivery, so improves endurance recovery and reduce joint inflammation
What are vitamins and minerals?
Organic and inorganic nutrients essential for healthy bodily functions
Give 5 examples of vitamins and minerals:
- calcium
- iron
- phosphorus
- vitamin d
- vitamin c
What is fibre essential for?
The function of large intestines
Where s fibre found?
cereal, bread, lentils, fruit and veg
For fibre to work properly, what do you need?
Adequate amount of water
How much of the body’s weight is water?
Two-thirds
What can dehydration result in?
Decreased plasma volume, decreased stroke volume and increase temperature and heart rate
What are the 7 components of a balanced diet?
carbs protein fats vitamins and mineral fibre water
What is muscle loss known as?
atrophy
What is energy expenditure?
The sum of your metabolic rate, thermic effect of food and the energy expended during physical activity
What is basal metabolic rate (BMR)?
the minimum amount of energy needed to sustain essential physiological functions at rest
What is thermic effect of food (TEF)?
The energy required to eat, digest, absorb and use food taken in
What is the equation for energy expenditure?
Energy expenditure = BMR + TEF = physical activity energy expenditure
What is energy intake?
Measured in calories or joules, it is the total amount of energy from consumed food or drinks
What is energy balance?
the relationship between energy intake and energy expenditure
