Nutrition: Avoiding disease and optimising performance Flashcards
What is “insulin?”
A hormone produced by the pancreas, which you cannot live without it.
What is “insulin” the response to?
The ingestion of carbohydrate.
What is “Insulin” is responsible for?
The storage of energy in cells.
What is Glucagon and what does it do?
The counter-regulatory hormone to insulin: It releases the energy out of the cells.
Apart from energy what else does insulin store in cells?
Fat
How can you tell that your insulin level is too high?
If it is driving up your blood pressure, making you fat or reducing your ability to suppress blood sugar after eating carbohydrate.
If you are glucose intolerant, hypertensive (have high blood pressure) or your triglycerides are too
high, what does this mean?
You are getting too much insulin and thus too much carbohydrate.
What are “Triglycerides?”
A type of fat (lipid) found in your blood. When you eat, your body converts any calories it doesn’t need to use right away into triglycerides. The triglycerides are stored in your fat cells.
What can cause Type 2 Diabetes?
A receptor downgrade phenomenon on the liver, muscle, and fat cells.
They have a receptor site where insulin attaches. It is similar to a key fitting in a lock—specific shapes on each allow them to bind together.
When insulin binds to the receptor, the cell can
now receive all good things, including amino acids (proteins) and fat.
If you expose yourself to too much insulin, the cells and receptors become “blind”
to it. The key does not work as well in the lock; i.e., receptor downgrade phenomenon.
What is the ideal diet made up for to avoid heart disease?
Meat Vegetables nuts seeds some fruit little starch no sugar
What is the main thing to do within your diet to optimise your performance?
weigh and measure your food!
If you get too lean to perform well what is the first thing you should do?
Double the fat!
What are the 2 aspects relevant for calculating dietary requirements?
Lean body mass
Activity Level.
Everything else is irrelevant!
