Nutrition Flashcards
1
Q
7 food classes
A
- Carbohydrates
- Fats
- Protein
- Vitamins
- Minerals
- Fibre
- Water
2
Q
Definition of a balanced diet
A
A diet consisting of a vareity of diff types of food, providing adequate amounts of the nutrients necessary for successful participation/performance
3
Q
What source of energy are carbohydrates
A
The principle source of energy, particularly for high intensity and anaerobic work
4
Q
What are carbohydrates broken down into
A
Into glucose which e enter bloodstream then stored in muscles and liver as glycogen
5
Q
2 other functions of carbohydrates
A
- facilitate use of fats as fuel in lower intensity longer duration exercise
- provide energy for brain activity (aids decision making and info processing)
6
Q
2 types of carbs
A
- Simple
- Complex
7
Q
What are simple carbohydrates
A
- short glucose chains so easily digested and a rapid source of energy
- good for rapid replenishment of energy - between sets in tennis match
- e.g fruits, sweets, processed foods
8
Q
What are complex carbohydrates
A
- long chain glucose so take longer to digest = slower release of glucose into blood and greater storage in muscles and liver as glycogen
- good for pre exercise fuel and post exercise glycogen replenishment
- e.g whole foods, plant based food, pasta, rice (higher levels of fibre)
9
Q
Definition of glycaemic index
A
Ranks carbohydrate’s according to their affect on blood glucose levels - measures how quickly food is broken down
10
Q
What does it mean if foods have a lower g.I
A
- cause a slower, sustained release of glucose into blood — glucose levels maintained longer
- complex carbohydrates
- fibre and protein lowers g.I
11
Q
What does it mean if foods have a higher g.I
A
- rapid, short rise in blood glucose levels - short lived
- simple carbohydrates
12
Q
What is the impact of glycaemic index
A
influences what type of foods should be consuming when and in relation to performance
13
Q
When should low g.I foods be consumed in relation to exercise
A
3-4 hours before exercise
- e.g beans on toast or pasta with vegetable based sauce
14
Q
When should high g.I foods been consumed in relation to exercise
A
1-2 hours before exercise
- e.g fruit smoothies, fruit and yog, cereal bars
15
Q
What should athletes consume 1 hour before exercise
A
Liquids containing glucose and electrolytes- isotonic drinks (lucozade)
16
Q
How might a coach use their knowledge of carbohydrates when devising a post participation meal
A
- carbohydrates are needed to replenish glucose stores
- carbohydrates are stored as glycogen which would’ve been used to provide energy if activity was moderate to high intensity
- pasta with vegetables — inc fibre — dec g.I — Inc time taken to absorb — Inc glycogen stored + replenished
- isotonic drink — fast release of glucose — can cool down — prevent DOMS
17
Q
What does fibre when consumed
A
- prevents constipation
- aids digestion
- can lower cholesterol
- slow down time it takes for food to be broken down — more constant and sustained release of energy — therefore glycogen storage and replenishment
18
Q
Examples of fibre
A
Whole meal bread, nuts, seeds, fruit
19
Q
What happens when glycogen breakdown exceeds glycogen replacement
A
- fatigue
- hitting the wall
Resulting in slower times + poorer finishing position
20
Q
What is glycogen loading
A
Involves manipulating the diets to maximise aerobic energy production
21
Q
Method 1 of glycogen loading
A
- 6 day process ( 3 days depletion - high protein, low carbohydrates, high intensity training and 3 days replenishment- high carbohydrates and low intensity training)
- aims to totally deplete glycogen stores which can then be replenished up to 2 times original levels (supercompensation)
- good for endurance based activity
22
Q
Method 2 of glycogen loading
A
- aims to replenish glycogen stores to ensure performance the next day
- athlete completes at least 3 mins of high intensity training to open carbo window
- most effective with a 3:1 or 4:1 ration of carbs:protein - e.g chocolate milkshake
23
Q
What is the carbo window
A
20 minute period, immediately after exercise when body is most able to restore lost glycogen- shuts after 2 hrs
24
Q
Strengths of method 2 glycogen loading
A
- not as effective as 6 day but allows to perform while doing
- good for situations with little time to recover (heats one day finals another)
- good for those who have to perform sequential days or to maximise training
25
Method 3 of glycogen loading
- non depletion protocol
- training intensity reduced the week before competition
- 3 days before competition high carbohydrate diet and light intensity exercise
- doesn’t increase storage capacity just maximises
26
Positive effects of glycogen loading
- Inc glycogen storage capacity (6)
- Inc glycogen storage in muscles
- leads to delayed fatigue
- increased endurance capacity
27
Negative affects of glycogen loading
- depletion phase - irritability (affects team games), need to alter training program due to lack of energy - Inc risk of injury due to fatigue and lack of conc
- replenishment phase - water retention = bloating, problems with digestion, weight increase (problematic for weight sensitive sports)
28
Types of fat
Saturated, unsaturated (trans fats)
29
What are saturated fats and what can excess consumption lead to
Animal sources - cheese, fats in meat
Excess consumption :
- weight gain (affect cv end, limit flexibility - harder to move)
- lead to coronary heart disease, diabetes, high bp, high cholesterol and atherosclerosis (narrowing of arteries)
30
What are trans fats and what can they lead to
- type of unsaturated fat e.g margarine
- can lead to Inc in cholesterol, risk of heart disease and diabetes
31
What are unsaturated fats
- ‘good fats’ e.g avocados, salmon, nuts
- major source of energy - slow release and long lasting energy at lower intensities (aerobic activities)
- can’t be used for high intensity activities as requires presence of o2 to be broken down
- carrier for fat soluble vitamins
32
Exercise related functions of fat
- major energy source for prolonged exercise at low intensities (60-70% of max hr for over 30 mins)
- carrier for fat soluble vitamins (adek)
- provide protection from impact (rugby)
- provide insulation (open water swimmers)
- provides buoyancy (open water swimmers)
33
What is cholesterol and what are the 2 types
A type of fat found in the blood
- low density lipoprotein- transport cholesterol in blood to tissues, lead to fatty deposits
- high density lipoprotein- transports excess cholesterol in blood to liver where can be disposed
34
Evaluate the inclusion of high levels of fat in the diet of a rugby player
- winger - Inc fat - Inc weight - dec speed and flexibility - less effective at running with ball
- prop - Inc fat - protection - Inc tolerance to impact - more effective when tackling
- in scrum - Inc weight - Inc force
- less agile - can’t dodge - tackled easily
35
What is protein and what is its function + example
Combination of amino acids, used for muscle growth and repair, production of enzymes, hormones and hb
Has a minimal energy potential
E.g meat, fish, eggs, beans
36
What is role of protein for boxer
- produces hb, boxer needs more hb as working aerobically (10 rounds), use o2 to recover (recycle lactic acid)
- Inc m.e have multiple rounds so can throw more punches and last for more rounds
- repair from training and fights (impact sport)
- muscle growth - Inc max strength + power - hid opponent harder - Inc chance of ko
37
Definition of vitamins
Essential nutrients needed in small quantities to ensure the body works properly including a fully functioning immune system, which allows an athlete to train maximally and recover quickly
38
What are the 2 types of vitamins
Fat soluble - adek
Water soluble - bc
39
Source of vit c and exercise related function
- green veg and fruit
- helps in maintenance of bones, teeth, gums and connective tissue such as ligaments
- required for the breakdown of carnitine which is indirectly responsible for the breakdown of food to fuel in the mitochondria
40
Source of vit d + exercise related function
Made in body under skin when exposed to sunlight (can come from oily fish + dairy)
- has role in absorption of calcium
- helps with pc recovery in mitochondria
41
Vit B1source and exercise related function
- yeast, egg, bread
- works with other b vits to help break down + release energy from food
- keeps nervous system healthy
42
Vit b 2 source and exercise related function
- dairy products, vegetables, cereals
- works with other b group vits to help break down and release energy from food
- keeps skin, eyes and nervous system healthy
43
Vit b6 source and exercise related function
- meat, fish, eggs
- helps form hb
- helps body to use and store energy from protein and carbs in food
44
Vit b12 source + exercise related function
- red meat, dairy products, fish
- makes rbc + keeps the nervous system healthy
- releases energy from food
45
Vit a source + exercise related function
- milk, dairy, veg oil
- aids in formation of healthy tissues + improves o2 access throughout the body
- helps in restoration and healing of muscular tissues
46
Vit e source and exercise related function
- milk, dairy, eggs
- strengthens immune system
- provides protection from inflammation
47
Vit k source and exercise related function
- milk, dairy, oily fish
- regulates blood clotting
- needed for bone building
48
What do minerals do + their source
- assist in bodily functions
- facilitate the transmission of nerve impulses + enable effective muscle contraction
- meat, eggs, fish, veg
49
Source of sodium + exercise related function
- meat, fish, eggs
- helps regulate fluid levels in the body
- too much linked to an Inc in bp
50
Source of calcium + exercise related function
- dairy products
- needed for strong bones and teeth
- necessary for efficient nerve and muscle function (contractions)
51
Source of iron and exercise related function
- meat
- helps in formation of hb in rbc which transports o2
- lack of iron can lead to anemia
52
Source of potassium and exercise related function
- bananas, sweet potato, fruit
- works with sodium to manage fluid and prevent dehydration, cellular communication including muscular contractions, heart contractions and brain function
53
Source of phosphorus and exercise related function
- milk, fish, meat
- energy production, bone production, cellular communication
54
What does water do in the body
- transports nutrients, hormones + waste products
- provides the medium in which most cells occur
- lubricates the joints, organs, eyes (injury)
- regulates body temp through sweat evaporation
55
Affects of dehydration
- Inc in blood viscosity- reducing blood flow to working muscles and skin (less o2 delivered + co2 removed)
- reduced sweating to reduce further water loss — Inc in core temp
- muscle fatigue + headaches
- reduction in exchange of waste products
- Inc hr — lower cardiac output
- dec performance, deterioration in reaction time, poor decision making
56
What are electrolytes, how do they maintain hydration and what is the impact of low electrolytes
- salts - potassium sodium calcium magnesium
- maintain the correct rate of movement of water in and out of cells (fluid balance)
- conduct electrical impulses allowing brain and muscles (heart) to contract properly - if low dec in effectiveness of impulses sent throughout body
57
Impact of reduced electrolytes during exercise
- causing drowsiness + impairing decision making (link to info processing)
- muscle weakness + fatigue
- muscle cramp
- interfere with nervous control of heart leading to abnormal heart rhythm
58
What is a supplement
Substances used to improve health and well-being or enhance performance
( glycogen loading, creatine monohydrate, sodium bicarbonate, caffeine, protein )
59
What’s protein supplementation + side affects
- eating protein bars or drinks
- maximise muscle growth
- have after exercise
- constipation, strain on liver + kidneys
60
What does taking creatine as a supplement lead to + side affects
- Inc pc stores extending atp pc system (more creatine can join with phosphate- Inc in pc - Inc in atp resynthesis)
- provides improved anaerobic energy - complete extra reps or higher weights — hypertrophy
- good for sprinter, game players, sprint finishes
- muscle cramps, diarrhoea, hindering aerobic performance
61
What does taking sodium bicarbonate as a supplement lead to + side affects
- neutralises effects of lactate production, delays fatigue (prevents muscle inhibition)
- extends anaerobic system (helps glycolytic anaerobic system)
- limited effectiveness + can cause vomiting
- middle dist events boxer 100m swim
62
What does taking caffeine as a supplement do and side affects
- stimulant - improves alertness, reaction time, decision making
- benefits aerobic performance as mobilises fats (more effective as gives more energy) and allows for glycogen sparing - preserve glycogen stores - use in later stages
- dehydration, insomnia, muscle + stomach cramps, irregular heart beat (delivery of o2)
- good for endurance events + fast starts
