nutrition Flashcards
what do carbohydrates do
provide the body with energy
why are carbs so important for sports performers
helps boost performance over long distances because energy is released slowly
name the two types of carb
simple sugars and complex starches
what do complex starches do
provide a slow release of energy
what do simple sugars do
provide quick bursts of energy
how much of a performers diet should carbs make up
60-70%
what do fats do
provide energy and help transport vitamins around the body
why are fats important for sports performers
provide quick bursts of energy
which are healthier: saturated or unsaturated fats
unsaturated fats
what do proteins do
provide the body with amino acids
what are amino acids
building blocks of all human cells controlling vital processes- growth and repair of muscles
why are proteins important for sports performers
they help muscle tissues to grow back quicker
what is muscle hypertrophy
muscles growing in size
what are macronutrients
large scale nutrients such as carbs, fats and proteins
what are micronutrients
small scale nutrients such as vitamins and minerals
what does water do
carries nutrients around the body, keeps nutrients lubricates, removes waste products and regulates body temp
why is water important for sports performers
keeps you hydrated and maintains water levels
what do minerals do
they are essential for all bodily functions
why are minerals important for sports performers
strengthens bones, muscles, tissues and skin
give two sources of minerals
shellfish, almonds and watercress
what do vitamins do
ensure vital chemical reactions take place
why are vitamins important for sports performers
strengthen bones, limbs and vital organs
state the difference between fat soluble and water soluble vitamins
fat soluble vitamins can be stored in fatty tissues whereas water soluble vitamins cannot be stored - they must be replenished
what does fibre do
helps absorb vital nutrients as well as removing waste and smoothening bowel
why is fibre important for sports performers
helps the body stay in peak condition
why is it important to eat lots of fibre
it helps you feel fuller for longer so you eat less and maintain optimum weight
