Physiology and Anatomy (Diet and Nutrition) Flashcards
Simple Carbohydrates
Broken down quickly by the body to be used as energy and is a source found in fruits, dairy products and refined sugars.
Complex Carbohydrates
Long to digest due to long chains of sugar molecules found in grains and potatoes.
Carbohydrates
The principle source of energy which is used for both aerobic and anaerobic sources of energy stored as glycogen in muscles.
Glycemic Index
GI Index shows carbohydrates the effect it has on our body. Low glycemic carbs have slower release of energy and and should be eaten 3-4 hours before exercise. High glycemic carbs have rapid rise in glucose that doesn’t last long.
Fats
Fats give your body energy to support cell growth, protect organs, keep the body warm and help absorb nutrients.
Saturated Fats
Leads to weight gain and can cause health problems such as heart disease, diabetes and high blood pressure.
Unsaturated Fats
Energy store for your body and it’s used in low intensity aerobic work.
Proteins
Used for muscle growth and repair as well as a minor source of energy.
Minerals
Assists in bodily functions such as calcium for strong bones which is found in meat and vegetables.
Fibre
Needed to slow down the rate that the body can digest food which can be found in whole meal and nuts.
Supplements
Products to enhance sporting performance which can provide additional nutrients to improve health and well-being.
Glycogen loading
The intake of a lot of carbohydrates before an event to increase glycogen stores.
Process of Glycogen Loading
1) 6 days before a competition, athletes change to a high protein diet.
2) Then after 3 days it turns into a high carb low fat diet.
The Theory behind Glycogen Loading
By deleting glycogen stores they can be increased by up to two times the original amount and Dan prevent a performer from hitting the ‘wall’.
The 20-minute Window
Helps the body to re-synthesise muscle glycogen more efficiently with in this window.
