Nutrition Flashcards

1
Q

Nutrition

Types

A

Food contains different substances that are needed for health.
These are nutrients, water and fibre

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2
Q

What food and drink provide nutrients

A

All of them, although in different amounts

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3
Q

Energy

A

carbs, fats and proteins

These provide the body with energy that is required to function and help you go about your daily activities

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4
Q

Other nutrients are

A

vitamins and minerals

they are needed by the body to keep healthy

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5
Q

vitamins

A

e.g. B, C, D

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6
Q

minerals

A

e.g. iron, calcium, potassium

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7
Q

Fibre

A

some foods also provide fibre and is not digested by the body but is needed to keep the gut healthy

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8
Q

1 calorie =

A

4.2 kilojules

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9
Q

average Australian should consume ___ kj per day

A

8700

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10
Q

Carbs

A

2 major groups are simple and complex

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11
Q

typical diet percentages for most athletes

A

55-60% CHO
25-30% fats
10-15% protein

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12
Q

pre-exercise nutrition

A

to ensure that glycogen stores are topped up for the activity.
also ensuring that adequate hydration occurs prior to competition

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13
Q

pre-exercise meal

what and when

A

high in complex carbs (low GI foods)
low in fat
low in simple sugars (high GI foods)
recommended 4 hours prior
3-4 hours prior = pasta or rice with low fat sauce, baked beans on toast
1-2 hours prior = sandwiches, fruit, sports bars
less than 1 hour = lollies, sports drink, cordial

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14
Q

during exercise nutrition

if sport is short

A

athlete’s glycogen fuels should be sufficient and fluid replacement will be the main concern

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15
Q

during exercise nutrition

if sport is long (90+)

A

athlete may benefit from consuming some CHO in addition to fluids to refuel the body
additional CHO could include: sports drinks, CHO gels, easy to get food bar, sugar confectionary
important to hydrate
both depend on intensity, duration, temp of enviro, pre-exercise foods + fluids

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16
Q

post exercise nutrition

what to eat + times

A

the muscular stores of glycogen are depleted and need to be replenished.
in the first 15 minutes after exercise consume at least 50-8-g of CHO (high GI)
during the following 2 hours after, consume meal high in complex CHO (low GI) - can include protein for muscle growth and repair

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17
Q

different types of sports drinks

A

isotonic, hypertonic, hypotonic

18
Q

isotonic

A

contain similar concentrations of salt and sugar as in the human body
quickly replaces fluids lost through sweating and supplies CHO

e.g. powerade, gatorade
useful during event
carbs 4-8g

19
Q

hypertonic

A

contain a high concentration of salt and sugar
normally consumed post-workout to supplement daily CHO intake and top-up muscle glycogen stored
e.g. drinks that say high carb/energy/calorie or endurance, performance
< 4 grams, less osmality
useful post event

20
Q

hypotonic

A

contain a lower concentration of salt and sugar,
quickly replaces fluids lost due to sweating. suitable for athletes who require fluid w/o a carb boast.
e.g. watered-down sports drinks, anything ‘light’ like powerade zero
carbs >8g, more osmality, receive goodness slowly

21
Q

avoiding dehydration

2 ways

A

first way = sports drinks
second way = acclimatisation = 5 days of training, moderate intentisty and short duration - high intensity and long duration
regular training in warm conditions: reduce clothing, drink cool water, sit in shade etc.

22
Q

fluid retention

A

electrolytes such a sodium and potassium

  • reduce urine output
  • enable fluid to empty quickly
  • have fluid retention
  • promote absorption from the intestine
23
Q

during exercise, you can lose up to ___ L of fluid per hour from sweat

24
Q

post competition foods

A

high GI after 30 mins (lollies)
carbs - after 1 hour (sandwich, pizza) medium GI
low GI main meal - asap - 3 hours (dinner)

25
medium GI is
55
26
fluid replacement ratio
1:1.5 | lose 1kg fluid, drink 1.5l
27
protein
a way to develop/maintain skeletal muscle recover from exercise important for muscle construction and repair promotes glycogen resynthesis prevents iron deficiency * the best way is through natural food diet * if body is short of it than use supplementation * excess proteins break down into amino acids resistance athletes need 1.6-1.7g per kg of body weight endurance athletes need 1.2-1.4g per kg
28
types of protein
whey isolate protein whey concentrate combined whey isolate and concentrate
29
whey isolate
highest quality | all fat and lactose (sugar) is removed
30
Whey concentrate
some fat and CHO remain
31
combined whey isolate and concentrate
cheaper
32
What events would be beneficial for carbohydrates
marathon and ultra-distance running, half and full Ironman, and long distance cycling are all situations that would benefit from carb loading to boost muscle (and liver) glycogen stores to optimise performance.
33
Bicarbonate
A byproduct of your body’s metabolism. It acts to regulate pH in the small intestine. It’s an antacid used to relieve heartburn and acid indigestion. Decreases muscle acidity - hydrogen ions 200-30mg per kg of body weight produces benefits, should be taken 60-90 mins before exercise e.g. 400m runner, Anaerobic Glycolysis
34
Creatine Monohydrate
It helps your muscles produce energy during heavy lifting or high-intensity exercise. Helps athletes and body builders to gain muscle, enhance strength and improve exercise performance. A negative is there could be possible tendon issues 20 grams daily for 5-7 days is recommended
35
Iron
carry oxygen in the haemoglobin of red blood cells throughout the body so cells can produce energy
36
potassium
Helps muscles contract, helps regulate fluid and mineral balance in and out of body cells, and helps maintain normal blood pressure by limiting the effect of sodium. Potassium also may reduce the risk of recurrent kidney stones and bone loss as we age.
37
calcium
Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to beat.
38
glycerol
weight loss, enhance exercise performance, help body replace water lost e.g. endurance
39
caffeine
increases release of stored fat by 30% helps burn calories increase awareness 3-5 cups of coffee maximum
40
how much fat do we need per day
around 30%
41
daily carb intake (normal & athlete)
65% normal | 6-10 g/kg body weight athlete
42
daily protein intake (n&a)
12-20% normal | 1.2 to 2 grams of protein per kilogram of body weight