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
Name some advantages of glycogen loading?
Increased glycogen storage
Increased glycogen stores in the muscle
delays fatigue
increases endurance capacity
Name some disadvantages of glycogen loading?
Water retention which results in bloating
heavy legs
affects digestion
weight increase
What does creatine monohydrate do?
Allows energy systems to last longer
improves recovery times
What athletes benefit from creatine?
Explosive athletes such as, sprinters jumpers and throwers
What are the side effects of creatine?
dehydration
bloating
muscle cramps
slight liver damage.
What is creatine monohydrate?
-A supplement used to increase the amount of phosphocreatine stored in the muscles.
What are some positive effects of creatine?
Provides energy
Replenishes phosphocreatine store
improves muscle mass
allows for more muscular endurance
What are the disadvantages of creatine?
- Side effects i.e dehydration, muscle cramps
- Hinders aerobic performance
- Mixed evidence to show benefits.
What are the disadvantages of using steroids for a gymnast?
- Extra muscle weight will only provide more resistance
- weight gain
- Regularly tested and illegal
