nutrition Flashcards

1
Q

what do carbohydrates do

A

provide the body with energy

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2
Q

why are carbs so important for sports performers

A

helps boost performance over long distances because energy is released slowly

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3
Q

name the two types of carb

A

simple sugars and complex starches

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4
Q

what do complex starches do

A

provide a slow release of energy

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5
Q

what do simple sugars do

A

provide quick bursts of energy

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6
Q

how much of a performers diet should carbs make up

A

60-70%

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7
Q

what do fats do

A

provide energy and help transport vitamins around the body

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8
Q

why are fats important for sports performers

A

provide quick bursts of energy

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9
Q

which are healthier: saturated or unsaturated fats

A

unsaturated fats

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10
Q

what do proteins do

A

provide the body with amino acids

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11
Q

what are amino acids

A

building blocks of all human cells controlling vital processes- growth and repair of muscles

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12
Q

why are proteins important for sports performers

A

they help muscle tissues to grow back quicker

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13
Q

what is muscle hypertrophy

A

muscles growing in size

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14
Q

what are macronutrients

A

large scale nutrients such as carbs, fats and proteins

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15
Q

what are micronutrients

A

small scale nutrients such as vitamins and minerals

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16
Q

what does water do

A

carries nutrients around the body, keeps nutrients lubricates, removes waste products and regulates body temp

17
Q

why is water important for sports performers

A

keeps you hydrated and maintains water levels

18
Q

what do minerals do

A

they are essential for all bodily functions

19
Q

why are minerals important for sports performers

A

strengthens bones, muscles, tissues and skin

20
Q

give two sources of minerals

A

shellfish, almonds and watercress

21
Q

what do vitamins do

A

ensure vital chemical reactions take place

22
Q

why are vitamins important for sports performers

A

strengthen bones, limbs and vital organs

23
Q

state the difference between fat soluble and water soluble vitamins

A

fat soluble vitamins can be stored in fatty tissues whereas water soluble vitamins cannot be stored - they must be replenished

24
Q

what does fibre do

A

helps absorb vital nutrients as well as removing waste and smoothening bowel

25
why is fibre important for sports performers
helps the body stay in peak condition
26
why is it important to eat lots of fibre
it helps you feel fuller for longer so you eat less and maintain optimum weight