Nutrition Flashcards
What nutrients is energy provided by
Carbohydrates
Protein
Fat
What are the nutrients
Vitamins- a c
Minerals- iron calcium
Why is fibre needed and what is it found in
Is not digested by the body, but is needed to keep the gut healthy
Fibre is found in fruits, vegetables, nuts and whole grain products
What is energy measured in
Calories or kilojoules
1 calorie =
4.2 kilojoules
How many kilojoules should you consume
8700kj per Day
What are the two different types of carbohydrates
Simple and complex
What are simple carbohydrates
Also called simple sugars
Found in white sugar, fruit milk lollies
Rapidly digested and absorbed providing quick release of energy
What are complex carbohydrates
Also called starches
Found in grain products such as bread, crackers, pasta and rice
Digested more slowly and provide long lasting energy
Unsaturated fats
Found in plant foods and fish
These fats help reduce heart disease and lower cholesterol
Examples: olive oil, canola oil, tuna, salmon, avocado
Saturated fats
Increase cholesterol levels which may lead to heart disease.
Found in meat and other animal products such as butter, cheese and milk
Sodium=
Salt
Why is protein needed and what is it found in
Build, maintain and repair body cells and act as a fuel for producing energy (growth and repair of tissue)
Found in meat, nuts, beans, lentils and tofu
Why are fats needed and what are they found in
Fats are the preferred fuel source during rest
Act as a fuel for energy and the development and maintenance of cell membranes
Found in butter, oils, fish
Why is iron needed and what is it found in
Iron is needed because it’s an essential part of blood
Iron is found in lean red meat, turkey chicken and fish (oily fish like mackerel or sardines)
Why is Vitamin a needed and what is it found in
Required for cell division and an important aspect of any growth that occurs in the body
Found in yellow, orange and red fruits and vegetables
Why is vitamin c needed and what is it found in
Important for the structure of tissues within the body and is required for building collagen
Found in kiwi fruit, brocchili , black currents and citrus fruits such as oranges or strawberries
Why is carbohydrates needed and what is it found in
To provide fuel for energy
Rice pasta bread cereals vegetables fruits and honey
high Gi foods
Are foods that produce energy quickly for a short amount of time
These foods are high in glucose
Lollies
Low Gi foods
Low Gi foods are foods that digest slower and leave you fuller for longer allowing you to eat less calories without feeling hungry.
Examples of low Gi foods are pasta, grainy bread, beans
Recommended diet for most athletes
55-60% CHO
25-30% Fat
10-15% Protein
Why is nutrition important for athletes
Food fuels provide energy for the body (ATP resynthesis)
Delay onset of fatigue: depletion of fuel stores and dehydration
Ensure efficient recovery from training and events
What is the purpose of a pre competition meal?
The purpose is to ensure that glycogen stores are topped up for the activity
Also ensuring that adequate hydration occurs prior to competition
What are the guidelines for pre exercise nutrition?
High in complex carbohydrate (low Gi foods)
Low in fat
Low in simple sugars (high Gi foods)
Foods you enjoy and are comfortable with
Drink approximately 150 ml of fluid every 15 minutes in the two hours prior to competition
