Nutrition Flashcards
Nutrition
Types
Food contains different substances that are needed for health.
These are nutrients, water and fibre
What food and drink provide nutrients
All of them, although in different amounts
Energy
carbs, fats and proteins
These provide the body with energy that is required to function and help you go about your daily activities
Other nutrients are
vitamins and minerals
they are needed by the body to keep healthy
vitamins
e.g. B, C, D
minerals
e.g. iron, calcium, potassium
Fibre
some foods also provide fibre and is not digested by the body but is needed to keep the gut healthy
1 calorie =
4.2 kilojules
average Australian should consume ___ kj per day
8700
Carbs
2 major groups are simple and complex
typical diet percentages for most athletes
55-60% CHO
25-30% fats
10-15% protein
pre-exercise nutrition
to ensure that glycogen stores are topped up for the activity.
also ensuring that adequate hydration occurs prior to competition
pre-exercise meal
what and when
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
during exercise nutrition
if sport is short
athlete’s glycogen fuels should be sufficient and fluid replacement will be the main concern
during exercise nutrition
if sport is long (90+)
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
post exercise nutrition
what to eat + times
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
different types of sports drinks
isotonic, hypertonic, hypotonic
isotonic
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
hypertonic
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
hypotonic
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
avoiding dehydration
2 ways
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.
fluid retention
electrolytes such a sodium and potassium
- reduce urine output
- enable fluid to empty quickly
- have fluid retention
- promote absorption from the intestine
during exercise, you can lose up to ___ L of fluid per hour from sweat
2
post competition foods
high GI after 30 mins (lollies)
carbs - after 1 hour (sandwich, pizza) medium GI
low GI main meal - asap - 3 hours (dinner)
medium GI is
55
fluid replacement ratio
1:1.5
lose 1kg fluid, drink 1.5l
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
types of protein
whey isolate protein
whey concentrate
combined whey isolate and concentrate
whey isolate
highest quality
all fat and lactose (sugar) is removed
Whey concentrate
some fat and CHO remain
combined whey isolate and concentrate
cheaper
What events would be beneficial for carbohydrates
marathon and ultra-distance running, half and full Ironman, and long distance cycling are all situations thatwould benefitfromcarbloadingtoboost muscle (and liver) glycogen storestooptimise performance.
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
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
Iron
carry oxygen in the haemoglobin of red blood cells throughout the body so cells can produce energy
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.
calcium
Calciumis a mineral that is necessary for life. In addition to building bones and keeping them healthy,calciumenables our blood to clot, our muscles to contract, and our heart to beat.
glycerol
weight loss, enhance exercise performance, help body replace water lost
e.g. endurance
caffeine
increases release of stored fat by 30%
helps burn calories
increase awareness
3-5 cups of coffee maximum
how much fat do we need per day
around 30%
daily carb intake (normal & athlete)
65% normal
6-10 g/kg body weight athlete
daily protein intake (n&a)
12-20% normal
1.2 to 2 grams of protein per kilogram of body weight
