Nutrition and diet Flashcards
What are simple carbohydrates?
found in fruits and are easily digested by the body, they are also found in processed foods and anything refined sugar
What are complex carbohydrates?
Found in nearly all the plant based foods and usually take longer to digest. Found in pasta bread and rice.
Why is having a balanced diet essential?
for optimum performance in all sporting activities
What are carbs the main fuel for?
High intensity or anaerobic work
What can too much saturated fat lead to?
Excessive weight gain- which can affect levels of stamina- lead to flexibility issues and runs the risk of developing coronary heart disease. Diabetes and high blood pressure.
What type of exercise do fats provide energy for?
Low intensity aerobic work such as jogging
What are the purpose of proteins?
muscle growth, repair and to make enzymes
When do proteins provide there most energy?
when glycogen stores are low
What are fat soluble vitamins? ADEK;
Found predominantly in fatty foods and animal products such as milk eggs liver and oily fish. The body stores them in the liver to use at a later date.
What are water soluble vitamins?
Found in fruits veg and dairy, they are not stored in the body so need to be taken daily.
What are minerals?
Assist in bodily functions for example calcium helps with bone strength and teeth strength.
What are electrolytes?
Salts and minerals found in the blood that can conduct electrical impulses in the body
Why is fibre important?
It can slow down the time it takes the body to brake down food. found in wholemeal bread and pasta.
What can happen as a result of dehydration?
Blood viscosity increases Reduced sweating to prevent water loss Muscle fatigue and headaches Increase heart rate Decreased performance and decreased reaction time
What is glycogen loading?
A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored. Used by endurance performers
