food and nutrition Flashcards
define a balanced diet
A balanced diet consists of a variety of foods that provide all the nutrients required for good health, including macronutrients and micronutrients, as well as water and fibre.
define macronutrients
Macronutrients are fat, protein and carbohydrate. These are the nutrients we need in larger quantities that provide us with energy.
what are types of macronutrients
carbs, proteins and fats
what are carbs
Carbohydrates are the body’s primary energy source. They are stored in the form of glycogen in muscles and the liver and converted into glucose to fuel physical activity.
Glycogen is crucial for sustaining endurance and performance. Athletes must ensure they consume enough carbohydrates to prevent fatigue, particularly before and during intense exercise.
why do athletes carb load
Athletes often use carbohydrate loading to increase glycogen stores before endurance events, improving their performance and stamina during long bouts of exercise.
what are simple carbs
Simple carbohydrates are digested quickly and provide immediate energy e.g. cakes, biscuits, sweets.
what are complex carbs
Complex carbohydrates take longer to digest and provide sustained energy over a longer period of time e.g. whole grains, vegetables, and legumes
why is fibre needed
Fibre is a type of complex carbohydrate. It aids digestion, reducing the risk of constipation and other bowel disorders.
what are proteins
Protein provides the body with amino acids, the building blocks of human cells.
why are proteins needed
Muscle growth and repair
Hormone production
Enzyme production
why is protein needed especially for athletes
support recovery and muscle building.
what are fats
Fats are an essential part of a healthy diet and are a good source of energy for active performers.
why are fats needed
the most concentrated source of energy
Supports cell function and healthy brain development
Insulates the body
Protects delicate organs
Necessary for the absorption of fat-soluble vitamins
what are saturated fats
Saturated fats: found mostly in animal foods e.g. red meat. Also found in fried foods. These increase the risk of coronary heart disease (CHD).
what are unsaturated fats
Unsaturated fats: found mostly in plant sources e.g. avocados, nuts, seeds. These decrease the risk of coronary heart disease.
what are micronutrients
Micronutrients are vitamins and minerals. They are needed in small amounts and are essential for bodily functions.
Micronutrients play a vital role in everything from immune function to bone health.
what are types of vitamins
Fat soluble vitamins: A, D, E, K. These are stored in fatty tissue in the body.
Water soluble vitamins: B, C. These cannot be stored in the body and must be replenished each day.
give an example of minerals and their function in the body
Calcium
* Milk
* Cheese
* Canned fish with bones (tuna, sardines)
* Needed for strong and healthy bones and teeth. Strong bones are less likely to suffer from stress fractures and broken bones.
* Muscle and nerve function-assists muscle contraction and relaxation
Iron
* Red meat
* Dark, leafy greens
* Shellfish
Part of a molecule (haemoglobin) found in red blood cells that carries oxygen in the body, needed for energy metabolism
define hydration
Drinking sufficient fluids to ensure that all bodily functions can take place as normal is a key component of a balanced diet.
what is the function of water
Quenches thirst
Regulates body temp during exercise
Medium in which chemical reactions can occur
Temperature regulation
Maintain blood volume
Aids digestion and the absorption of food
what is dehydration
Dehydration occurs when fluid lost through sweating is not replaced. Even mild dehydration can lead to headaches, fatigue, and reduced concentration. In athletes, dehydration impacts energy levels, making it harder to access stored glycogen.
how is water lost during exercise
Water is lost through sweat to maintain body temperature and sweat also causes loss of salts, which can affect bodily functions. Proper hydration helps to prevent heat-related illnesses, maintains endurance and supports overall athletic performance.
what does the mineral potassium help in th body
- Improves uptake of water and nutrients into cells
- Needed for healthy muscular contractions and normal nerve functioning.
- Regulates blood pressure
how does mg help the body as a mineral
- Needed for healthy muscular contractions and normal nerve functioning.
- Improves oxygen transport around the body, which is important for performers to release energy.
- Needed for energy metabolism.
define sports supplements
Sports supplements provide additional nutrients and energy required during intensive activities, aiding in performance and recovery. They can be especially useful for athletes with high energy demands or specific dietary needs.
name and explain types of supplements
Electrolytes: Replenish lost minerals during sweating. Electrolyte supplements or drinks help to replace sodium, potassium, and other minerals lost through sweat, preventing cramps and maintaining hydration balance.
Protein shakes: Support muscle recovery post-exercise. Protein shakes provide a convenient source of high-quality protein to aid in muscle repair and growth after intense workouts.
Energy gels: Offer quick energy during endurance events. Energy gels provide easily digestible carbohydrates that deliver quick energy to sustain performance during long-duration activities.
should an athlete take sports supplements often
A dietary supplement is a product added to the diet to compensate for a deficiency in nutrients.
Dietary supplements should be used sparingly, and a performer’s nutritional needs should primarily be met by food intake. Eating whole foods, including various foods containing vitamins and minerals, and appropriately timing meals and snacks, is critical for meeting the demands of training and performance.
why is caffeine used as a supplement/pED
Stimulates the central nervous system. - Delays muscle fatigue. Increases focus and reaction time. Encourages fat burning. -
Can cause dehydration (diuretic). Insomnia, increased heart rate, anxiety. Withdrawal symptoms (e.g., headaches).
why is creatine used as a DED/SUPPLEMENT
Increases training duration by regenerating ATP. Boosts creatine phosphate stores.
- Water retention, bloating, weight gain. - Muscle cramps. - Possible liver and kidney damage.
WHAT SORT OF NUTRITION SHOULD YOU TAKE PRE PERFORMANCE
Focus on carbohydrates for energy. Consuming a meal rich in carbohydrates 2-3 hours before exercise can help ensure adequate glycogen stores. A snack like a banana or an energy bar about 30 minutes before can provide an additional energy boost.
WHAT SORT OF NUTRITION SHOULD YOU TAKE DURING PERFORMANCE
Maintain hydration and energy levels with sports drinks. For prolonged activities, sipping on sports drinks can help replenish electrolytes and provide quick energy through simple sugars, helping to maintain performance and prevent dehydration.
WHAT SORT OF NUTRITION SHOULD YOU TAKE AFTER PERFORMANCE
Emphasise protein intake for muscle recovery. Consuming protein within 30 minutes to an hour after exercise helps kickstart muscle repair and growth. Combining protein with carbohydrates in a post-workout meal or shake can also help replenish glycogen stores and support recovery.
WHAT ARE THE ADVANAGES OF SPORTS DRINKS?
Replenish water and glucose levels
Quick energy release
Can be sugar free
WHAT ARE THE DISADVANATGES OF SPORTS DRINKS
Damage teeth- high sugar content
Weight gain if used when not needed
Empty calories no nutritional benefit
