Food And Nutriotion Flashcards
Process of glycogen energy systems
Blood glucose
Muscle glucose
Liver glucose
Free fatty acids
What is glycogen sparring?
Glycogen sparring is the process of continuing to fill blood glucose levels throughout an even with hi gi foods.
Post event, what food or drink should be had?
Hi gi foods immediately after,
Low gi foods after about 30 mins
Explain the daily intake required for a sprint athlete
Cho 50-55%
Fats 25-30%
Protein 15-20%
H2o 2L
Daily intake required for team sport athlete…
Cho 60-70%
Fats 20-30%
Protein 10%
H2o 2.5 L
Daily intake required of an endurance runner…
Chos 60-70%
Fats 20-30%
Protein 10%
H2o 2.5-3 L
5 factors of how much fluid is required per day…
Genetics Size Exercise Environment Diet
Explain the fluid levels required,
Pre game
During game
Post game
Pre - 500ml h2o - 4 hours before
During - 200ml of Sport drink every 15 mins
Post game- 500ml - 1L
What is cardiac drift?
When the blood become thicker (viscuss) and our heart has to work harder to push the blood around in order to meet the demands of the sport.
Benefits of protein powder?
Disadvantages?
Legal or illegal
Lean muscle,Muscle repair, Build muscle mass
Kidney damage, Dehydration
Legal
Creatine phosphate
Advantages
Disadvantages
Legal or illegal
Improves strength, Increases lean muscle mass,Helps muscle recover more quickly DURRING exercise
Weigh gain, kidney/heart issues
Legal
Bicarbonate
Advantages
Disadvantages
Legal or illegal
Reduce acidity in the blood
Muscle pain, weight gain
Legal
Caffine
Advantages
Disadvantages
Legal or illegal
Replenishes muscle glycogen, relives muscle pain
Increased heart rate, restlessness
Legal
Steroids
Advantages
Disadvantages
Legal or illegal
Improves muscle mass, recovery, endurance
Men-reduced sperm count,balls shrink.
Girls-facial hair, smaller breast
Illegal
Epo
Advantages
Disadvantages
Legal or illegal
Produces more red blood cells, so more oxygen
Swelling, fever, pain at site of injection
Illegal
