Nutrition For Health & Exercise Part 1 Flashcards
What should a balanced diet consist of?
15% protein
30% fat
55% CHO
What should a diet for athletes in training consist of?
10-15% protein
20-25% fat
60-75% CHO
Why are carbohydrates important in a balanced diet?
Predominant source of energy for high intensity exercise
Important to consume before, during & after exercise
Carbohydrates stored in muscle & liver as glycogen & transported in form of glucose
Contain elements of carbon, hydrogen & oxygen & store lots of energy
Excess CHO stored as Adipose Tissue
What is meant by Glycaemic index?
Ranking of carbohydrates according to their effect on blood glucose levels
It’s important to consider GI of CHO foods & when they should be consumed in relation to training
Low GI (Complex starches) - sustained release of glucose to blood, should form main part of meals, consists of hundreds of sugar units
E.g. bread, pasta, rice, etc.
High GI (Simple sugars) - sharp rise in blood glucose but short lived: sugar rush
E.g. sweets, cakes,etc. Types = glucose, sucrose, fructose & lactose
What are the functions of fat?
Major energy source at rest & during low intensity exercise
Insulation when exercising in cold
Protective layer around vital organs, e.g. heart, liver & spleen
Types:
Saturated fats - found in meats & diary, in excess can raise cholesterol & increase risk of CHD & HD
Monosaturated fats - olive oil, nuts - can reduce cholesterol
Polyunsaturated - corn oil, seeds - reduce cholesterol, less effective than mono
What are fats important in a balanced diet?
Healthy diet should include Omega 3 & 6 fatty acids but not trans fats
Stored as triglycerides in adipose tissues & skeletal muscle
Energy released through oxidation of free fatty acids - this is slow & only works at rest/during low to moderate intensities of exercise
What are the functions of protein?
Provide Amino Acids for growth & repair of muscle tissue
Provide AA for manufacture of enzymes & hormones used in energy production
Provide AA for manufacture of haemoglobin & myoglobin for oxygen transport
Provide energy for endurance activities
Found in red meat, fish, poultry, beans & lentils
Only 10% of energy derived from protein & this is only participating in activities for 1hr +
What are the functions of vitamins?
Needed for muscle & nerve functioning, tissue growth & release of energy from foods
Vitamin C important for athlete as it helps body to absorb iron
What are the functions of minerals?
Found in fresh fruit & veg, cereals, eggs, meat & fish
Calcium - formation of bones/teeth, vital role in muscle contraction & nerve transmission
Phosphorus - found in ATP & PC - energy production
Iron - haemoglobin & myoglobin - oxygen transport
Sodium, potassium & chlorine - correct rate of exchange of nutrients/waste
What are the functions of fibre?
Healthy bowel - passage of food
Maintain blood glucose levels by reducing rate of glucose absorption
Lowers cholesterol
What does each individual’s energy needs depend on?
Age
Sex
Build
Metabolic rate
Frequency, intensity & type of exercise - harder the exercise = more energy demands
How do we get a positive, negative & neutral energy balance?
Positive = Calories consumed > calories burned
Negative = Calories consumed < calories burned
Neutral = Calories consumed = collies burned
