Nutrition Flashcards
Functions of proteins
- Growth of muscle tissue
- Repair of muscle tissue
- Production of red blood cells, hormones and antibodies
- Contribution to ATP production
examples of foods high in proteins
- meat
- fish
- poultry
- eggs
how are fats stored
Fats are stored as triglycerides in muscles cells and are broken down into fatty acids
what are fats used for
Are used as the major energy source during rest as well as light to moderate exercise with little input.
why are fats not used as a major energy source
Fats are not used as a majors energy source as the body takes a while to break them down.
describe what happens when carbohydrates are ingested
- First converted to blood glucose leading to a rise in insulin levels
- The excess blood glucose is converted to glycogen stored by muscles and the liver for future use
what other name does carbohydrates go by
CHO
what is the glycemic index
Is a ranking of carbohydrates based on their effect on blood glucose levels. Is measured on a scale of 1 to 100.
what are five examples of low GI foods
- apples
- lentils
- kidney beans
- peanuts
- Navy beans
what are five examples of moderate GI foods
- corn
- Peas
- white pasta
- sweet potato
- oranges
what are five examples of high GI foods
- pure glucose
- honey
- white bread
- white rice
- Bananas
describe high GI foods
Are broken down quickly during ingestion and have an immediate affect on increasing blood sugar levels.
when should high GI foods be consumed
Immediately before and after a competition
why should you consume high-GI foods during exercise
Will allow the rapid absorption and release of energy into the bloodstream and tops fuel supplies.
when should athletes not consume high GI foods
30 to 60 minutes prior to the their competition
what do high GI foods do after exercise
High GI foods will top up fuel supplies as muscles are deprived of them.
describe low GI foods
Are broken down slowly during digestion and release glucose gradually into the bloodstream.
when should low GI foods be consumed
before a competition
when should an individual have their pre event meal
1 to 4 hours before their competition
why are low GI foods consumed prior to exercise
There is a slower release of glucose into the bloodstream which helps blood glucose levels to be topped up prior to the event.
why should low GI foods be consumed after exercise
They assist with the repletion of muscle and liver glycogen stores in the 24 hours post exercise.
describe what rebound glycaemia is
Rapid glycaemia is a rapid rise in blood sugar levels causing an overshoot in insulin release resulting in the athlete energy levels to crash.
describe what carb loading is
Aims to delay the depletion of glycogen stores. The athlete will increase their CHO intake profit to competition with the aim to store extra glycogen in the liver and muscles.
what are the types of food used to carb load
- eat greater number of small meals
- consume sport drinks, CHO liquid supplements and smoothies
- Eat less refined carbs with small amounts of fiber
- Sugar is key as it gives the CHO without the bulkiness
what are four things an athlete can do prior to an event
- Carb loading can be used in conjunction with tapering
- low GI foods should be eaten 1 to 4 hours before competition
- athletes must stay hydrates drink 200 - 600ml before the event
- Avoid high fiber foods
what are four things an athlete can do during an event
- Avoid high fiber foods and high fat foods
- Ingest electrolytes to decrease cramps
- Athletes need to maintain hydration by consuming 500 - 100 ml of fluid per hour
- Athletes should consume 30 -60 carbohydrates per hour
what are four things an athlete can do post competition
- Athlete must consume high GI carbohydrates immediately after the event
- Athlete should replace lost fluid
- low GI meal should be consumed 4 to 6 hours after the vent to further replenish glycogen stores
- protein must be consumed to aid in repair of muscle tissue
