Mr J 3.3 - Diet And Nutrition

Question 1

Simple carbohydrates

Answer 1

Quickest source of energy and easily digested in the body. Found in fruits, processed foods and refined sugar.

Question 2

Complex carbohydrates

Answer 2

Found in nearly all plant based foods, usually take longer for the body to digest but produce long lasting energy. Most commonly found in breads, rice, pasta, and veg.

Question 3

Saturated fats

Answer 3

Found in both sweet and savoury foods but mostly from animal sources. Too much saturated fats lead to excessive weight gain and increases risk of many hypokinetic diseases.

Question 4

Cholesterol

Answer 4

Type of fat carried in the blood as either ldl or hdl.

Question 5

Trans fats

Answer 5

Artificial hydrogenated fats and can be found in meat and dairy. Mostly made from an industrial process to give food a longer shelf life.

Question 6

Protein

Answer 6

A combination of amino acids important for muscle growth and repair. Also makes enzymes, hormones and haemoglobin.

Question 7

Calcium

Answer 7

Needed for strong bones and teeth and also necessary for efficient nerve and muscle contraction.

Question 8

Sodium

Answer 8

Helps regulate fluid levels in the body, however too much sodium is linked with high BP.

Question 9

Iron

Answer 9

Involved in the formation of haemoglobin in red blood cells.

Question 10

Fibre

Answer 10

Slows down the time it takes the body to break down food.

Question 11

Water

Answer 11

Makes up to 60% of a person’s body weight. Transports nutrients, hormones and waste products around the body, the main component of many cells and ,maintains good blood pressure.

Question 12

Method one of glycogen loading

Answer 12

six days before competition performs eats a diet high in protein for three days and exercises at relatively high intensity to burn off any existing carbohydrate stores, followed by three days of a diet high in carbohydrates and some light training. The theory is that by totally depleting glycogen stores they can then be increased by up to two times the original amount (supercompensation) and can prevent a performer from ‘hitting the wall’.

Question 13

Method 2 of glycogen loading

Answer 13

day before competition three minutes of high intensity exercise opens a ‘carbo window’. Replenishing glycogen stores during the first 20 minutes immediately after exercise the body is most able to restore lost glycogen. The ‘carbo window’ closes after two hours.

Question 14

Method 3 of glycogen loading

Answer 14

non-depletion protocol – training intensity reduced the week before competition. Then three days before competition a high carbohydrate diet is followed with light intensity exercise.

Question 15

Creatine monohydrate

Answer 15

A supplement used to increase the amount of phosphocreatine in muscles.

Question 16

3 advantages of creatine monohydrate

Answer 16

• Aims to provide ATP
• replenishes phosphocreatine laws.
• improved muscle mass

Question 17

3 disadvantages of creatine monohydrate

Answer 17

• possible side effects such as diahorrea and muscle cramps.
• hinders aerobic performance.
• mixed evidence to show benefits.

Question 18

3 advantages of sodium biocarbonate

Answer 18

Reduces acidity in muscle cells, delays fatigue, increases buffering capacity of blood.

Question 19

3 possible side effects of sodium biocarbonate

Answer 19

Vomiting, diarrhoea, cramping

Question 20

Buffering

Answer 20

The ability of the blood to compensate for the for the build up of lactic acid or hydrogen ions to maintain the ph level.

Question 21

Lactic acid

Answer 21

A waste product formed through anaerobic respiration. As it accumulates it causes fatigue.

Question 22

Hydrogen ions

Answer 22

Hydrogen ions are responsible for the acidity of the blood.

Question 23

Caffeine

Answer 23

A naturally occurring stimulant which can increase alertness and reduce fatigue.