Nutrition in Sport Flashcards
Name and Explain the 4 different activity level
Sedentary
Basic health
Minimise illness
Improve QOL (Quality of Life)
Exercise less than once per week
Active
Basic health
Minimise illness
Improve QOL (Quality of Life)
Weight management
Exercise approximately three times per week
Amateur
Train to compete
Performance
Personal Goals
Improve QOL (Quality of Life)
Weight management
Exercise approximately five times per week
Elite
Compete tow in
Performance
Weight management
Usually obsessive
Exercise approximately twelve times per week
Name and Explain the five principles of sports nutrition
Mix it up - Eat a varied and well-balanced diet that supplies the right amount of energy and essential nutrients
Fuel right - Choose a variety of food, including food that contains carbohydrates, based on the amount of exercise you are doing and vary your intake accordingly
Strive for five - Eat at least five portions of fruit and vegetables daily; fresh, frozen, dried, and canned all count. Variety is key
Refuel - If you need to recover quickly then start refilling with carbohydrates foods and fluids as soon as possible after exercise
Think fluid - Ensure you are well-hydrated by drinking throughout the day as well as before, during and after exercise, as appropriate
Name some of the factors nutrition for athletes is based on
Age
Training goals
Body Weight
Sex
Body height
Type of sport
Physical Intensity
Explain the energy balance required for an athlete
Must meet the requirements of the individual at all stages of activity
Will change significantly during the course of an athlete’s training
Prolonged periods of energy deficiency can lead to REDs: Relative Energy Deficiency in Sport
Athletes with REDs do non consume enough calories to meet the energy demands of their training and daily activities
This is where SPorts Registered Dietitians are important
Can EAR be used for an athlete - EAR for carbohydrates, proteins, and fats
No, as their distribution of macronutrients (carbohydrates, proteins, and fats) may be different from the EAR
Their requirements may vary depending on the sport, training phase, and individual goals
Explain why carbohydrates and protein are important for athletes
Carbohydrates are particularly important for fuelling endurance activities
Protein is essential for muscle repair and recovery
Explain the different types of carbohydrates
Monosaccharides (simple sugars) - Glucose and Fructose
Disaccharides (Two simple sugars) - Sucrose, Lactose and Maltose
Oligosaccharides - (3 - 10 simple sugars) Raffinose, Stachyose
Polysaccharides (complex carbohydrates) Starch, Glycogen
Explain the 2 types of fibre
Soluble fibre - dissolves in water
Insoluble fibre - bulling
What happens if protein intake is beyond energy requirements?
Excess protein, beyond energy requirements, is stored in the body as adipose tissue
Explain Fat intake for athletes
Athletes should follow healthy eating guidelines which focus on consuming moderate amounts of mon-unsaturates and omega-3 fats and a reduction in intake of saturated fats
Sources of monosaturated fats include olive, rapeseed, groundnut, and almond oils, avocados, olives, nuts, and seeds
Explain what happens during swearing - what minerals are lost
When we sweat we lose electrolytes as well as fluids
Sodium: Sodium is the primary electrolyte lost in the highest concentration of sweat. It plays a critical role in maintaining fluid balance, nerve function, and muscle contractions.
Potassium: Potassium contributes to nerve and muscle function. While the concentration of potassium in sweat is lower than that of sodium, athletes can still lose substantial amounts, particularly in endurance activities.
Chloride: Chloride is often lost in conjunction with sodium and plays a role in maintaining electrolyte balance and supporting proper nerve function.
Calcium: Calcium concentration is much lower compared to other electrolytes. May still experience some calcium loss during prolonged or intense exercise.
Magnesium: Magnesium is important for muscle and nerve function, energy metabolism, and bone health.
What minerals are important for athletes and why
Iron - Crucial for the transport of oxygen in the blood, which is essential for energy production during exercise. Losses through sweating and gastrointestinal bleeding
Calcium - Vital for bone health and muscle function. Support bone density and reduce the risk of stress fractures
Vitamin D - Essential for bone health, immune function, and muscle function. Limited sun exposure for those training indoors may be at risk of vitamin D deficiency
Magnesium - Involved in muscle and nerve function, energy production, and bone health. Important to monitor in high sweat outputs
Zinc - Immune function, protein synthesis, and wound healing
Sodium - May lose significant amounts of sodium through sweat and may need to replenish it during and after exercise
B Vitamins (B6, B12, Folate) - Energy metabolism, red blood cell formation, and nervous system function. Consider vegetarian and vegan athletes
Omega-3 fatty acids - Support the cardiovascular health; they reduce inflammation and may aid in muscle recovery
What minerals are important for indoor training and weight baring
Vitamin D
Calcium
Explain why mealtimes and snacks are important for athletes
The timing of meals and snacks is important for sports
Pre-activity nutrition and hydration
During activity nutrition and hydration
Post-activity nutrition and hydration
Explain why some athletes may take creatine supplementation and explain the role of creatin
Certain is a naturally occurring compound that plays a role in the production of energy during high-intensity, short-duration activities
Certain are sometimes chosen by strength athletes
It is essential to note that individual responses to creating can vary
Athletes interested in using a supplement should consult an accredited sports dietitian to ensure they use the supplements safely and appropriately
