Nutritional Strategies Flashcards
What two types of carbohydrates are there?
Simple and complex
What percentage of your total calories per day are carbohydrates?
50-60%
What are the two types of fats?
Saturated and unsaturated
What percentage of your total calories per day are fats
20-35%
What two types of protein are there?
Complete and incomplete
What percentage of your total calories per day are proteins?
12-20%
What different types of vitamins are there?
A, B, C and D
What are the two types of minerals?
Calcium and iron
How many litres of water are you supposed to drink per day?
2-2.5 litres per day
What 3 nutrients are provided in most sports drinks?
Carbohydrates, Water, Electrolytes.
What do carbohydrates do in sports drinks?
Carbohydrates replace energy. This is usually saccharide compound containing sugar that are quickly absorbed.
What does water do in sports drinks?
Water replaces the fluid.
What does the electrolytes do in sports drinks?
The electrolytes replace minerals lost in water.
What are Isotonic drinks?
Isotonic drinks contain the same concentration of glucose to water as blood. They are hydrating but have no effect on the volume of tissues or cells.
They usually also contain sodium, making them quicker to absorb into the bloodstream.
Isotonic drinks are useful for prolonged exercise (long periods of time) or during warm weather and can also be used before exercise.
What are Hypertonic drinks?
Hypertonic drinks are high energy, concentrated sports drinks containing over 8% of carbohydrates.
They are absorbed more slowly than Isotonic drinks. They provide carbohydrates but they are not ideal for optimal rehydration and may need to be consumed with other fluids.
Hypertonic drinks are best in the recovery phase after exercise as they have a higher total salt concentration than body fluids.
