Paper 2: Exercise-related Function Of Food Classes Flashcards
What are the 7 components of a healthy, balanced diet?
- Carbohydrates
- Proteins
- Fats
- Minerals
- Vitamins
- Fibre
- Water
How do carbohydrates contribute to physical activity and sport?
- Main provider of energy for the body
- Broken down into glucose, absorbed into bloodstream to help provide energy.
What are some sources of carbohydrates?
- Pasta
- Rice
- Potatoes
What is proteins contribution to physical activity and sport?
- Aids muscles recovery and repair after intense exercise
- Smallest source of energy
- Helps muscle growth
Sources of proteins
- Meat
- Cheese
- Nuts
- Milk
What are fats contribution to physical activity and sport?
- Major provider of energy for low-intensity exercise
- Glycogen stores depleted then stored adipose tissue is used to provide energy.
- Useful for insulation
- Too much trans or saturated fats can raise LDL cholesterol and increase likelihood of CVD.
Sources of saturated fats
- Butter
- Confectionery
- Cheese
Sources of unsaturated fats
- Avocados
- Nuts
What are minerals contribution to physical activity and sport?
Minerals have multifunctional roles and include:
- calcium
- iron
- sodium.
What does calcium do?
Calcium can help to aid bone regeneration and protection.
What does iron do?
Iron aids the transport of oxygen to the working muscles, due to it being a key component in haemoglobin and myoglobin.
What does sodium do?
Sodium helps to maintain the electrolyte balance, improving cell maintenance.
Sources of minerals
- Milk (calcium)
- Beans (magnesium)
- Cheese (sodium)
What does vitamin C and D do?
Vitamin C and D help to maintain the immune system, keeping an athlete fit and healthy for a longer duration in the sporting calendar.
- Can also aid the strengthening of bones.
What does Vitamin B12 do?
Vitamin B12 can help to increase an athlete’s metabolism.
- helps contribute to energy levels
- help maintain a lean body composition
What does vitamin B-complex do?
Vitamin B-complex can help to reduce anxiety, which can improve sports performance that requires fine motor control.
Sources of vitamins
- Fruit
- Whole grains
- Seeds
What does fibre do?
Fibre plays a role in effective digestion, and can prevent overeating, which could help optimise the athlete’s percentage body fat.
Sources of fibre
- brown rice
- nuts
- jacket potatoes
- bran cereal
Why is water so important to an athlete?
- Exercise performance decrease when the athlete is dehydrated by 5% of their body weight
- Side effects of dehydration
What are the side effects of dehydration?
- Dizziness
- Headache
- Increased body temperature
- Increased HR
How should an athlete hydrate?
3 hours before exercise:
- 0.5 litres of water
30 minutes prior to exercise:
- 0.25 litres
During exercise:
- keep intaking water
After exercise:
- 0.5 litres within 30 mins
What are the effects of dehydration?
- Increased HR
- Causes muscular fatigue
- Early onset of fatigue
Whats the recommended amount of water consumption when exercising?
170ml of fluid every 15 to 20 minutes when exercising.
Fluid consumed should be water or isotonic sports drinks. Not diuretic type drinks such as coffee.
What is glycogen/carbohydrate loading?
Carb loading aims to increase the quantity of stored muscle glycogen, to increase the amount of stored energy for an upcoming endurance event.
- Glycogen is a stored form of glucose.
How is glycogen loading used?
Completed in the week building up to an endurance event and takes place as follows:
- Participation in endurance exercise helps to deplete the body stores of glycogen, 7 days prior to the event.
- Next 3 days, lower than normal level of carbs in diet. Training is moderate with similar intensity and low duration.
- 3-4 days prior to the event, carb intake greatly increased, fatty foods replaced by carbs. Training greatly reduced.
- Endurance event takes place.
What are the risks of carbohydrate loading?
- Feeling bloated
- Digestive problems
- Nausea
Examples of dietary supplements (nutritional aids) :
- Creatine
- Caffeine
- Sodium Bicarbonate
What does supplementing creatine do?
- Raises levels of PC stores within the body’s muscles.
- Greater production of power and maximum strength.
- Extends how long the body can rely on ATP-PC as an energy source.
- Benefitting short bouts of high-intensity exercise.
What are the effects of consuming large amounts of creatine?
- Muscular cramps
- Kidney damage
- Excess water retention
What does caffeine do for a sports performer?
- Lowering the perceived effort that the athlete thinks they are working at.
- Improved nervous stimulation.
- Higher levels of fat metabolism.
- Glycogen stores spared.
What are the side effects of consuming caffeine for sports performance?
- Irritability
- Loss of concentration
- Dehydration
What does sodium bicarbonate do for a sports performer?
- Helps to buffer the effect of lactic acid
- Bicarbonate helps to neutralise lactic acid, reducing the effects in the muscles
What are the side effects of supplementing sodium bicarbonate?
- Unsettled stomach
- Nausea
