Nutrition 2 Flashcards
Give 2 details about weight loss pills and what they can cause 4-6
Easy to obtain
“Fat burners” - amphetamines (potentially lethal to CNS & heart)
Rapid/irregular heart beat (risk of stroke & heart attack)
Depression, nervousness, insomnia
When evaluating diets what do we need to consider?
4
Individuals lifestyle
Diet and activity plans
Is it sustainable (long term)
Does it provide minimum energy requirements (from all food groups)
What are the 5 CHARACTERISTICS of anorexia nervosa (mainly affects females 15-25)?
Severe weight loss & fear of weight gain
Low self esteem & distorted body image
Perfectionist
Withdrawn
Obsessive exercise
What are the 5 SIGNS of anorexia nervosa (mainly affects females 15-25)?
Extreme thinness but claims to be fat
Eats very little
Great interest in calories & food & argues about food
Obsessive weighing
Sleeps little
What are the 5 CONSEQUENCES of anorexia nervosa (mainly affects females 15-25)?
Poor physical performance with slow recovery from illness & injury
Depression and shrinking heart
Digestive issues
Hypertension
Hypothermia
What are the 5 CHARACTERISTICS of bulimia nervosa?
Binging followed by guilt
Starvation
Low self esteem & image distortion
Impulsive
Anger and anxiety
What are the 5 SIGNS of bulimia nervosa?
Tooth decay
Puffy face & weight fluctuation
Frequent weighing
Missing after meals and hiding food
Menstrual disturbances
What are the 6 CONSEQUENCES of bulimia nervosa?
Menstrual irregularities
Dental and bowel issues
Dehydration
CV complications
Depression
Hypotension
As a PTI what 4 recommendations would you make?
Be patient and prepared for obstacles
Eat well balanced diet (no meal skipping)
Get active
Consider different methods of measuring progress not just scales
What is WHO and what percentages did they say of adults in England were classed as:
-overweight
-obese?
What do they argue about obesity and predict?
World Health Organisation
2009 - 38%, 24%
Obesity=major cause of chronic health&now considered a disease in its own right
Predict over 1 billion are overweight & at last 300 million obese
What are 5 disorders associated with obesity?
CHD & Vascular system (incl stroke & hypertension)
Hormonal & metabolic functions (diabetes)
Joints, muscles & connective tissue
Cancer
Reproductive (reduced fertility) & psychological function (isolation&depression)
List 3 ways to measure obesity
Body fat %
BMI (weight/height)
Waist circumference (waist:hip ratio)
What are the body fat percentages for males:
16-29
30-49
50+?
16-29 = 14-18%
30-49 = 19-24%
50+ = 24-27%
What are the body fat percentages for females:
16-29
30-49
50+?
16-29 = 22-25%
30-49 = 25-29%
50+ = 29-32%
What are the max amount of glycogen (in g) the liver and muscle can store?
Which stores are greater than that of glycogen?
Liver stores - 100g
Muscle stores - 400g
Fat stores are vastly greater
How are carbs and fat utilised in exercise?
Fat utilised in lower intensity
Carbs utilised in higher intensity
Fasting/reducing carb intake prior to training will increase amount of fat utilised, but may decrease ability to then utilise carbs effectively
Having carbs immediately before can improve performance and delay fatigue
What are the timings of having carbs BEFORE exercise?
Meals, high intensity, endurance/longer than 90 minutes
High carb meal 2-3 hours before (make sure not too high in fibre)
High intensity activities - high carb snack 30-60 minutes before
Before endurance/lasting longer than 90 minutes, maximise carb intake day before & if possible taper training
What are the timings of having carbs DURING exercise?
If lasting more than 1 hour, consume during
60g of carbs each hour (solids/liquids) - best achieved by feeding every 10-30 minutes depending when is convenient
Should continue to feed throughout the event to provide steady flow of glucose into bloodstream
What are the timings of having carbs AFTER exercise?
Why, what happens if not?
When is refuelling less important?
Following exercise muscle glycogen stores will be low so need replenished asap as rate of muscle glycogen storage is most rapid during first few hours post exercise
Failure to do so=earlier onset of fatigue&poorer performance during next session
Consume high carb snack/small meal (minimum 1g/kg) immediately after, then another carb rich meal asap after exercise (adding protein will enhance muscle repair)
Refuelling asap is less important when next session if more than 8 hours away
What is a supplement?
Concentrated source of nutrients with nutritional or physiological effect whose purpose is to supplement the diet
What is argued about dietary supplements?
Ineffective & excessive intake can do more harm than good
Have a well balanced diet & won’t need to supplement (don’t compensate for poor diet/training)
Some if used correctly can enhance performance & improve recovery
What are 5 considerations if choosing to use dietary supplements?
SOURCING
- reputable manufacturer to UK legislative standards
SAFETY
- recommended dose
STACKING
- cautious when taking multiple
COST
- expensive (proper food=cheaper)
CONTAMINATION
- may contain illegal substances which results in failing CDT (informed sport)
List 3 health related and 3 performance related supplements
HEALTH
Protein powder
Vitamin D
Omega 3/fish oil
PERFORMANCE
Carbohydrate
Caffeine
Creatine
Protein powder is a health related supplement.
Outline the 2 benefits, 1 disadvantage, dose
A - Improved muscle recovery and increases protein supply
D - Balanced diet means supplements not needed
Dose - 20-25g of protein within 2 hours after exercise
