Nutrition :) Flashcards
carbohydrates
main source of energy used by body
-carbs in food are digested and converted into glucose to then enter bloodstream
simple: quickest form of energy and easily digested (fruits and refined sugar)
complex: take longer to digest and most found in pasta, bread to provide starch
proportion of diet - carbs
55-60%
exercise related function - carbs
principle source for both high and low intensity exercise
only food source that can be broken down anaerobically
200m sprint
saturated fats
found in animal sources and sweet and salty foods
too much leads to:
excessive weight gain, reduces stamina, limited flexibility, health problems (coronary heart disease, atherosclerosis, diabetes and high blood pressure)
atherosclerosis
arteries becoming clogged with fatty substances and deposits
cholesterol
type of fat found in blood
too much saturated fat leads to high cholesterol levels
made mostly in the liver and carried in the blood as LDL and HDL
low density lipoproteins
BAD
transport cholesterol in the blood to the tissues and increase risk of heart disease
high density lipoproteins
GOOD
transport cholesterol back to liver to be broken down and they reduce the risk of heart disease
trans fats
found in meats and dairy products
can lead to high cholesterol, increased risk of heart disease and diabetes
proportion of diet - fats
25-30%
exercise related function -fats
energy source for long duration, low intensity exercise as it requires oxygen to be broken down
carries vitamins A, D, E & K around the body
marathons
proteins
combination of amino acids
- used for growth and repair of muscles
- makes enzymes, hormones and haemoglobin
proportion of diet - proteins
15-20%
exercise related function - proteins
minor source of energy used by power athletes
growth and repair of muscle tissues
makes enzymes, haemoglobin and hormones
vitamins
organic substances required for essential body processes
exercise related function - vitamins
keep an individual healthy with a good immune system
vitamin c
green veg and fruit
- protects cells and keeps them healthy
- breaks down carnitine (essential for transport of fatty acids into mitochondria)
- maintains bones and connective tissues
vitamin d
under skin when exposed to the sun/oily fish and dairy produce
- helps absorb calcium to keep bones and teeth healthy
- helps phosphocreatine recovery in mitochondria
vitamin b1
egg, liver, bread, nuts, red meats
- works with b vitamins to release energy from food
- keeps nervous system healthy
vitamin b2
diary, liver, eggs, fruit, veggies, cereal
- works with b vitamins to release energy from food
- keeps eyes, skin and nervous system healthy
vitamin b6
meat, fish, eggs, bread, veggies, cereal
- helps form haemoglobin
- helps body use and store energy from protein and carbs
vitamin b12
red meat, dairy, fish
- works with b vitamins to release energy from food
- makes red blood cells
- keeps nervous system healthy
minerals
assist bodily functions
calcium
- needed for strong bones and teeth
- necessary for nerve and muscle contractions
sodium
-helps regulate fluid levels in the body
too much linked to increased blood pressure, strokes and heart attacks
iron
- involved in formation of haemoglobin in red blood cells
- helps transport oxygen around the body
- improves stamina
fibre
- slows down time body takes to break down food leading to a slower release of energy
- aids digestion
- helps prevent constipation
water
essential for good health as it transports nutrients, hormones and waste products around the body
regulates body temperature
dehydration
- increased blood viscosity (thickened blood)
- increased heart rate - lower cardiac output
- decrease in blood to working muscles
- decrease in blood to skin
- increased body temperature - reduced sweating
- slower reaction time - decreased performance
- muscle fatigue/cramps
- irregular heartbeat
- lactic acid build up
