SOC 25 - Energy, Use, Diet, Nutrition And Hydration Flashcards
What is a balanced diet?
A doet that contains a variety of different foods amd nutrients essential for maintaining a healthy lifestyle
What are the 7 elements of a balance diet?
Carbohydrates, fats, proteins, vitamins, minerals, water, fibre
What are vitamins and minerals essential for?
Vitamins and minerals are essential for a healthy bodt and to prevent certain diseases
Micronutrients
The parts of your food that you need for normal growth, but in small amounts
What does vitamin B help with?
Release energy and repsir tissue
What is Vitamin C for?
Heal wounds, prtect body from imfection, absorb minerals from food
What are minerals?
Minerals are essential for a healthy body. Two key minerals are calcium and iron
What is calcium?
Calcium is important in the formation of bones and teeth, and to help make the bones strong - something that is crucial for many sports. An increased calcium intake will reduce the likelihood of osteoporosis.
What is iron?
Iron is linked with haemoglobin, the oxygen-carrying capacity of the blood and the formation of red blood cells. Without it, the blood would not be able to carry oxygen around the body - so iron is important to any athlete.
How much of your body weight is due to water?
Water accounts for around half of your body weight.
Why is water important in our diet?
Water transports, nutrients, waste and hormomes around the body and controls the distribution of electrolytes
What happens when there is a lack of water in thr body?
You will become dehydrated. This will make you dizzy, drowsy and have a decreased performance
Whay happens when you’re dehydrated?
Your blood becomes thicker, which leads to your heart pumping faster and making it more difficult to remove carbon dioxide, which would lead to cramps.
How to maintain correct hydration levels before exercise?
-Test the colour of your urine
-Drink at regular intervals throughout the day
-Top up fluid levels before exercise, 10-15 minutes before and 250ml
How to maintain correct hydration levels during exercise?
-Drink when thirsty
-Have water on hand whilst you exercise and have a supply near you