Nutrition

Question 1

What are the 2 types of carbohydrates?

Answer 1

Simple and complex carbs

Question 2

Which type of carb is the quickest to breakdown?

Answer 2

Simple

Question 3

Examples of simple carbs?

Answer 3

Processed food, fruits fizzy drinks

Question 4

Examples of complex carbs?

Answer 4

Bread, pasta

Question 5

What are the benefits to complex carbs?

Answer 5

Take the body longer to breakdown therefore, a long sustained release of energy?

Question 6

What are the two types of fats?

Answer 6

Saturated and unsaturated?

Question 7

Examples of saturated fats?

Answer 7

Cakes, biscuits butter

Question 8

Example of unsaturated fats?

Answer 8

Nuts, avocado

Question 9

What exercise are unsaturated fats used for?
Why?

Answer 9

Long duration, low intensity (aerobic) as they require a lot of oxygen to breakdown

Question 10

What is cholesterol?

Answer 10

A fatty like substance found in the blood

Question 11

What does LDL do?

Answer 11

Transports cholesterol in blood to tissues

Question 12

What does HDL do?

Answer 12

Transports cholesterol in blood to liver

Question 13

Which lipopolysaccharide is bad?

Answer 13

LDL as transports it to tissues

Question 14

What do proteins do?

Answer 14

Build and repair muscle tears

Question 15

What are examples of protein?

Answer 15

Eggs, chicken, fish

Question 16

What athletes need high protein?

Answer 16

Power athletes/ weight lifters as need to repair muscle tears to train again

Question 17

What does fibre do?

Answer 17

Slows time taken for body to breakdown food so, slower release of energy

Question 18

What does vitamin C do?

Answer 18

Bone, teeth and gums

Question 19

What does vitamin D do?

Answer 19

Helps recover phosphocreatine

Question 20

What does vitamin B1 & B2 do?

Answer 20

Nervous system

Question 21

What does B6 do?

Answer 21

Haemoglobin formation

Question 22

What does B12 do?

Answer 22

Makes red blood cells

Question 23

What does calcium do?

Answer 23

Helps keep bones strong, muscle contractions

Question 24

What does sodium do?

Answer 24

Regulate fluid levels

Question 25

What does iron do?

Answer 25

Help form haemoglobin

Question 26

What does water decrease and increase?

Answer 26

Decreases heart rate, decreases blood viscosity
Increases reaction time

Question 27

What is glycogen loading?

Answer 27

Dietary manipulation to increase glycogen stores

Question 28

What is method one of glycogen loading?

Answer 28

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

Question 29

What is method 2 of glycogen loading?

Answer 29

Day before, complete 3 mins of exercise which opens up a “carb window”
Then, eat carbs straight after exercise

Question 30

What does creatine increase?

Answer 30

Phosphocreatine stored in the muscles
Allows more short,sharp bursts of energy and improve muscle mass
Muscle cramp, hinders aerobic

Question 31

What is sodium bicarbonate, what does it do?

Answer 31

Increases the buffering capacity of the blood to neutralise negative effects of lactic acid.
Reduces the acidity in muscles, delays fatigue

Question 32

What are the negatives to sodium bicarbonate?

Answer 32

Vomiting, cramping

Question 33

What does caffeine do?

Answer 33

Increases alertness and reduces fatigue and allows fats to be used for longer

Question 34

Negative effects to caffeine?

Answer 34

Loss of fine control, nausea, against the rules in most sports if consumed in large quantities