Nutrition Flashcards
Name the 7 nutrients
- carbs
- fats
- proteins
- vitamin A/C
- Iron
- Calcium
- Fibre
What is the energy source for humans?
Food
What is fibre used for?
- to keep the gut healthy
- it is not digested by the body
What are the recommended percentages for a balanced diet?
55-60% carbs, 25-30% fats, 10-15% protein
How is energy measured?
Kilojoules or calories
How many kilojoules is in a calorie?
4.2 kilojoules (kj) = 1 calorie
How many kilojoules should you consume?
-Average Australian adult should consume 8700kj per day
What are the two major types of carbohydrates?
Simple and complex
What are examples of (good fats)
Olive oil, canola oil, tuna and salmon
What is carbohydrate loading?
Carbohydrate loading is cutting down on the athletes training but at the same time increasing their carb intake.
What type of events should use carbohydrate loading?
Any event that lasts longer than 90 minutes which are ultra endurance events.
Marathons and triathlons
What are three guidelines of the pre competition meal?
- high in carbs, low in dietary fibre and low in simple sugars
- eat 2-3 hours before competition
- familiar and enjoyable meal
How much percent does carb loading improve your performance by?
3-5%
When should you start carb loading?
3 days before competition
Why is carb loading used by athletes?
To maximise stores of glycogen in the muscles and liver.
Why is nutrition important for athletes?
- food fuels provide energy for the body
- delay onset of fatigue
- ensure efficient recovery
Why should the pre competition meal be consumed 2-4 hours before?
Allows enough time for the food to pass through the stomach and into the intestines where it can be absorbed for use.
How much percentage does carb loading increase the stores of glycogen?
200-300%
What should be consumed during exercise?
- sports drink
- food bar
- CHO gels
- sugar lollies
After exercise what should be consumed
a) in the first 15 minutes after
b) in the following two hours after
a) at least 50-80g of carbs (high hi)
b) meal high in complex carbs (low Gi) can also include some protein
Explain the body’s process of ‘keeping cool’
The blood vessels towards the skin vasodilation then the heat produced by the muscles is then carried to the skin where it is evaporated by sweat.
The amount of sweat is determined by:
- intensity of the exercise
- temperature of the environment
How much fluid is lost per hour of exercise?
1 litre of fluid
What can dehydration lead to
Not enough blood flow to the muscles and skin which causes fatigue
How much fluid should be consumed after exercise?
Approx 1 litre
What are the three types of sports drinks?
- Isotonic
- Hypertonic
- Hypotonic
Explain ISOTONIC and give examples
Has similar concentrations of salt and sugar in the body.
-Gatorade and Powerade
Explain HYPERTONIC and give examples
Higher concentrations of salt and sugars than in the body.
- normally consumed post workout to top up glycogen
- examples: “endurance” “performance” (on the bottle)
explain HYPOTONIC and give examples
has lower concentrations of salt and sugars than in the body,
- it quickly replaces fluids
- examples: Gatorade G2 and Powerade Zero
