Nutrition and Ergogenic aids Flashcards
Exercise physiology
What is the daily average intake of calories for males and females?
male = 2500
female = 1900
What are the macronutrients and what do they do?
Provide food fuel for energy systems
. carbohydrates (simple/complex)
. fats (saturated/unsaturated)
. protein
What are the micronutrients and what do they do?
Growth development
. vitamins
. minerals
What is the composition of the macronutrients for a balanced diet?
carbohydrates = 55%
fat = 30%
protein = 15%
Why do we need carbohydrates?
. macronutrient is the ‘fuel’ for energy production, cell division and active transport
. broken down to glycogen/glucose
. simple carbs = quick release
. complex carbs = slow release
Why do we need protein?
. promotes growth and repair of muscles
. proteins broken into amino acids
. good for post exercise recovery and recovering from an injury
Why do we need fats?
. used for energy
. provides very slow released energy
. insulation of organs
. fats broken down to free fatty acids
Why do we need minerals?
. essential in small quantities
. maintain healthy bodily functions
. increase the efficiency of carrying oxygen to muscles
CALCIUM- bone development
IRON- hemoglobin and the immune system
Why do we need vitamins?
. general health of an athlete
. immunity and disease
Why do we need fiber?
. for the functioning of the large intestine
. support with absorption on nutrients
Why do we need water?
. human body is 75% water
.replace the water lost through urine, sweating and breathing
What is energy balance?
The relationship between energy intake and expenditure.
What is basal metabolic rate (BMR)?
. the bodies basic energy needs
. lowest form of energy requirement to maintain the body systems
What are ergogenic aids?
Substances, products or training regimes that improve performance/recovery. (legal or illegal)
What are anabolic steroids and the side effects?
. pharmacological aid
. synthetic hormone resembles testosterone
. promotes muscle growth
. improves strength
