Nutrition Flashcards
What are the 2 types of carbohydrates?
Simple and complex carbs
Which type of carb is the quickest to breakdown?
Simple
Examples of simple carbs?
Processed food, fruits fizzy drinks
Examples of complex carbs?
Bread, pasta
What are the benefits to complex carbs?
Take the body longer to breakdown therefore, a long sustained release of energy?
What are the two types of fats?
Saturated and unsaturated?
Examples of saturated fats?
Cakes, biscuits butter
Example of unsaturated fats?
Nuts, avocado
What exercise are unsaturated fats used for?
Why?
Long duration, low intensity (aerobic) as they require a lot of oxygen to breakdown
What is cholesterol?
A fatty like substance found in the blood
What does LDL do?
Transports cholesterol in blood to tissues
What does HDL do?
Transports cholesterol in blood to liver
Which lipopolysaccharide is bad?
LDL as transports it to tissues
What do proteins do?
Build and repair muscle tears
What are examples of protein?
Eggs, chicken, fish
What athletes need high protein?
Power athletes/ weight lifters as need to repair muscle tears to train again
What does fibre do?
Slows time taken for body to breakdown food so, slower release of energy
What does vitamin C do?
Bone, teeth and gums
What does vitamin D do?
Helps recover phosphocreatine
What does vitamin B1 & B2 do?
Nervous system
What does B6 do?
Haemoglobin formation
What does B12 do?
Makes red blood cells
What does calcium do?
Helps keep bones strong, muscle contractions
What does sodium do?
Regulate fluid levels
What does iron do?
Help form haemoglobin
What does water decrease and increase?
Decreases heart rate, decreases blood viscosity
Increases reaction time
What is glycogen loading?
Dietary manipulation to increase glycogen stores
What is method one of glycogen loading?
3 days prior, low carb diet and high exercise to deplete stores
Couple days before, low exercise and high carbs
Continue to drink lots of water
What is method 2 of glycogen loading?
Day before, complete 3 mins of exercise which opens up a “carb window”
Then, eat carbs straight after exercise
What does creatine increase?
Phosphocreatine stored in the muscles
Allows more short,sharp bursts of energy and improve muscle mass
Muscle cramp, hinders aerobic
What is sodium bicarbonate, what does it do?
Increases the buffering capacity of the blood to neutralise negative effects of lactic acid.
Reduces the acidity in muscles, delays fatigue
What are the negatives to sodium bicarbonate?
Vomiting, cramping
What does caffeine do?
Increases alertness and reduces fatigue and allows fats to be used for longer
Negative effects to caffeine?
Loss of fine control, nausea, against the rules in most sports if consumed in large quantities
