Mr J 3.3 - Diet And Nutrition Flashcards
Simple carbohydrates
Quickest source of energy and easily digested in the body. Found in fruits, processed foods and refined sugar.
Complex carbohydrates
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.
Saturated fats
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.
Cholesterol
Type of fat carried in the blood as either ldl or hdl.
Trans fats
Artificial hydrogenated fats and can be found in meat and dairy. Mostly made from an industrial process to give food a longer shelf life.
Protein
A combination of amino acids important for muscle growth and repair. Also makes enzymes, hormones and haemoglobin.
Calcium
Needed for strong bones and teeth and also necessary for efficient nerve and muscle contraction.
Sodium
Helps regulate fluid levels in the body, however too much sodium is linked with high BP.
Iron
Involved in the formation of haemoglobin in red blood cells.
Fibre
Slows down the time it takes the body to break down food.
Water
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.
Method one of glycogen loading
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’.
Method 2 of glycogen loading
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.
Method 3 of glycogen loading
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.
Creatine monohydrate
A supplement used to increase the amount of phosphocreatine in muscles.
