SOC 25: ENERGY USE, DIET, NUTRITION AND HYDRATION Flashcards
WHAT ARE MACRONUTRIENTS
Macronutrients are the types of food that you need in large amounts in your diet: carbs, fats and proteins
WHAT IS A BALANCED DIET
a diet that contains a variety of different foods and nutrients essential for maintaining a healthy lifestyle
WHAT ARE THE 7 ELEMENTS OF A BALANCE DIET
- carbs
- fats
- proteins
- vitamins
- minerals
- fibres
- watee
WHAT IS THE PURPOSE OF CARBOHYDRATES
They are used to provide energy
WHERE ARE CARBOHYDRATES STORED
They are stored in the muscles and liver as glycogen
WHAT ARE THE TWO TYPES OF CARBOHYDRATES
Complex & simple carbohydrates
WHAT ARE COMPLEX CARBOHYDRATES
They are an energy source in natural foods to help provied energy for exercise
WHAT ARE SIMPLE CARBOHYDRATES
They are found in natural form in fruit and veggies and in a refined form of cakes, etc and can contribute to good, long term health
WHAT IS THE PURPOSE OF FATS
They provide energy and helps our muscles work with glycogen
WHERE ARE FATS STORED
They are found in butter, margarine and cooking oils
WHAT IS THE PURPOSE OF PROTEINS
They help build muscles and help to repair damaged tissue but also to provide energy during extended periods of exercise
WHERE ARE PROTEINS STORED
Proteins are found in animal proteins such as meat, poultry & fish and vegetable protein such as pulses, nuts, bread, etc
WHAT SPORTS WILL UTILISTE MACRONUTRIENTSo
- sumo wrestlers need fat, for weight
- sprinters need more protein, for explosive strength and muscle
- marathon runners need carbohydrates, to run further and faster
WHAT ARE MICRONUTRIENTS
Micronutrients are the parts of your food that you need for normal growth, but only in small amounts in the form of vitamins and minerals
WHAT ARE VITAMINS AND MINERALS ESSENTIAL FOR
Vitamins and minerals are essential for a healthy body and to prevent certain diseases
WHAT DOES VITAMIN C HELP WITH
Vitamin C protects the body from infection, heal wounds and absorb minerals from food
WHAT DOES VITAMIN B HELP WITH
Vitamin B helps realease energy and repair of tissue
WHAT ARE THE TWO KEY MINERALS
Calcium and Iron
WHY IS CALCIUM ESSENTIAL
Calcium (found in milk, cheese and cereals) is important in the formation of bones and teeth, and helps to make the bones strong - something that is crucial for many sports. Bones are at their strongest when you are around 30-35 years old, then they get weaker. It is important to keep up your calcium intake as you get older to reduce the likelihood of osteoporosis.
WHY IS IRON ESSENTIAL
Iron (found in many foods, including meat) 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 cary oxygen around the body - so iron is important to any athlete, Lack of iron can lead to anaemia, which causes tiredness, shortness of breath and palpitations (irregular heart beat).
WHAT IS WATER AND WHY IS IT GOOD FOR US
Water accounts for around half of your body weight. It holds oxygen and is the main component of many cells. It transports nutrients, waste and hormones around the body and controls the distribution of electrolytes (or body salts).
During exercise, your body sweats and loses electrolytes. Some isotonic drinks claim to replace these, but a balanced diet will also do this naturally. Water is also essential to control temperature.
Most athletes and sportspeople need water when competing in order to improve their performance and to offset dehydration. In most sports, players take on water or hydrate at regular intervals. For example, tennis players take on water at the change of ends.
HOW SHOULD YOU MAINTAIN CORRECT LEVELS OF HYDRATION BEFORE EXERCISE
- Test the colour of your urine. The paler it is, the more hydrated you already are. If you urine is dark yellow to orange, you need to take on water or other fluids without delay
- Drink at regular intervals throughout the day, try to drink around 500 ml of fluid at least four hours before you exercise
- Just before you exercise - perhaps 10-15 minutes before - top your fluid levels up by drinking about 250 ml water
HOW SHOULD YOU MAINTAIN CORRECT LEVELS OF HYDRATION DURING EXERCISE
- If you feel thirsty, drink! Don’t be tempted to carry on if you know you should stop for a water break
- Think about the best way to have water on hand while you exercise, and make sure you have a supply with you, or nearby
HOW SHOULD YOU MAINTAIN CORRECT LEVELS OF HYDRATION AFTER EXERCISE
- Start to drink as soon as you finish your exercise. The sooner you replace the fluid, the sooner you will recover
- Don’t drink alcohol straight after exercise. It is a diuretic, which means that it makes you produce more urine - and this removes water from your body
