food Flashcards
recommended calorie intake for men and women 19-51
2550 men
1940 women
food group percentage break down
55% carbs
15% protein
no more than 30% fat
5 a day fruit and veg
What is a carb?
sugars and starches stored in the body as glycogen and converted into glucose as fuel for energy production
What does a carb do?
fuel for anaerobic and aerobic energy production
cell division ,active transport, formation of molecules
What is a protein
aminos acids essential for growth and repair of cell tissues
What is a fat
triglycerides which provide the body with fatty acids for energy production
difference between unsaturated and saturated fat
unsaturated- found as a liquid at room temp, helps lower cholesterol and found in avocado and soya
saturated- found as a solid, risk of cardiovascular disease with over indulgence, butter and bacon
where are essential minerals found?
meat, cereals, fish, diary food, veg, fruit and nuts
what does calcium do
good for bone health, muscle contraction, blood clotting and nerve transmission
what does iron do?
important for formation of haemoglobin, enzyme reactions and the immune system
what does phosphorus do
important for bone health and energy production
vitamin A
antioxidant and important for eye health cell and bone growth
Vitamin B
important for breakdown of food, haemoglobin formation and skin, eye and nervous system health
Vitamin C
important for skin, blood vessel, tendon, ligament and bone health
Vitamin D
important for bone health and helps protect abasing cancer and heart disease
Vitamin E
antioxidant and important for eye skin and immune system health
Vitamin K
important for blood clotting and bone health
fibre
found in foods such as cereals, bread , beans lentils and fruit
reduces cholesterol, risk of diabetes and obesity and good diet allows for normal function of the large intestine
water- importance?
Effects of dehydration
- accounts for 2/3 of b body weight and essential for chemical reactions to dissolve and move substances around the body
-decreased plasma volume, stroke and increased temp and HR and lower endurance and strength
Ergogenic aid
refer to a group of substances, products or regimes that have the ultimate aim of improving performance
Pharmacological aids
taken to increase the levels of hormones or neural transmitters naturally produced by the body
include
Anabolic steroids
EPO
Human Growth Hormone
What are anabolic steroids
group of synthetic hormones which resemble the male hormone testosterone and are taken to promote protein synthesis and muscle growth
3 pros and cons of steroids
+ increased muscle mass and strength
+increased speed of recovery
+increased intensity and duration of training
- irritability
-liver damage - heart failure
What is EPO
used to increase red blood cell production
already found in the body
3 pros and cons of EPO
+ increased red blood cell and haemoglobin count
+increased O2 transport
+increase in intensity and duration
-increased blood viscosity
-decreased cardiac output
-decreased natural production of EPO
What is the Human Growth Hormone
synthetic product copying the naturally produced growth hormone
3 pros and ons of HGH
+ increased muscle mass and strength
+increased fat metabolism
+increase blood glucose levels
-abnormal bone and muscle development
-enlargement for organs leading to potential failure
-increased risk of cancer
Physiological aids
used to increase the rate of adaptation by the body to increase performance
blood doping
method of increasing red blood cells via freezing blood taken out 4 weeks before comp
3 pros and cons of blood doping
+increase RBC count
+increased O2 transport and capacity
+increased duration and intensity
-increased blood viscosity
-risk of blood clots
-decreased cardiac out put
Intermittent hypoxic training
athletes are a sea level but are put under low partial pressure conditions.
3 pros and cons of IHT
+ acclimatisation for events at altitude
+increased RBC and haemoglobin
+increased mitochondria and buffering capacity
-any benefit lost when IHT stops
-may lose motivation and training patterns
-hard to reach normal work rates
Pre- event cooling aids
ice vets or cold towel wraps
reduces over heating, reduces cardiovascular drift and thermal strain
injury treatment
ice packs, sprays
post event
ice baths used to decrease DOMS
3 pros and cons for cooling aids
+ reduces core body temp
+decreased sweating and dehydration
+decreased swelling
-ice burns
-hide injuries
-reduced efficiency in elderly
What pre- event meal will an athlete have
3 hours before- slow digesting carb meal e.g oats
1-2 hours- smaller fast digesting carb meal e.g bagel
What during event event meal should an athlete have
Fast digesting carbs to maintain blood glucose levels e.g banana
What post event meal should on athlete have
Moderate and fast digesting carbs as recovery is aided by 1-1.5 g per kg of carb per hour
Pre and post raining meals
Pre- small meal with fast digesting proteins and carbs e.g whey protein and rice
Post- within 2 hours, fast digesting carbs and proteins e.G protein shake
Glycogen/ carb loading
Involves the careful manipulation of carb intake a week before competition to maximise stores of glycogen in muscles and liver.
3 benefits and risks of carb loading
+increased glycogen stores
+increased endurance capacity
+delays fatigue
-poor recovery rates in depletion stage
-increased risk of injury
-affects mental prep before comp
Effects of dehydration
- decreased heart regulation and increased temp
-increased blood viscosity
-increased HR
-increased fatigue
-decreased skill level
Hypotonic sports drink
Drinks that contain a lower concentration of glucose than the blood stream.
Used for athletes who don’t need energy boost e.g gymnastics
Isotonic sports drink
Drinks that contain equal levels of glucose to the blood stream.
Rehydrate and supply glucose used by middle distance runners and game players
Hypertonic solutions
Drinks that contain a higher concentration of glucose than the blood stream.
Absorbed slower than water.
Used post event by ultra distance runners to replenish glycogen
Creatine
Consumption of creatine mono hydrate to increase stores of pc to increase intensity and duration of performance
3 benefits and risk of creatine
+ increased PC stores
+increased fuel for ATP/PC system
+increased intensity n duration
-increased weight gain
-muscle cramps
-water retention
Caffeine
Stimulant used to heighten the central nervous system and mobilise fats as fuel for aerobic energy
3 benefits and risks of caffeine
+ increased nervous stimulation
+increased focus and concentration
+increased mobilisation of fats
-diuretic effect leading to dehydration
-insomnia
-gastrointestinal problems
Bicarbonate
An alkaline such acts as a buffer to neutralise the rise in Latin acid associated with intense anaerobic activity.
3 benefits and risks of bicarbonate
+ increased buffering capacity
+increase tolerance to Latin acid
+increased intensity and duration
-possible gastrointestinal problems
-unpleasant taste causing nausea
Nitrates
Inorganic compounds which dilate blood vessels, reducing blood pressure and increasing blood flow to muscles
3 benefits and risks of nitrates
+ reduced blood pressure
+increased blood flow
+increased intensity of performance
-headaches
-long term health affects unclear
-dizziness
