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
WHY IS FIBRE IMPORTANT FOR OUR DIET
it adds bulk to food and aids the functioning of the digestive system whilst getting rid of waste products which reduces chances of disease
WHERE ARE FIBRES FOUND
Fibre is found in the leaves, stems, roots, seeds and fruits of plants. The fibre content of some foods may be reduced when they are peeled and processed
WHAT ARE THE TWO TYPES OF FIBRES
soluble and insoluble fibres
WHAT FOODS ARE SOLUBLE FIBRES
Oats, fruit and vegetables are sources of soluble fibre
WHAT DOES SOLUBLE FIBRES HELP WITH
helps to reduce blood cholesterol levels
WHAT FOODS ARE INSOLUBLE FIBRES
Wholegrain cereal and bread are sources of insoluble fibre
WHAT DOES INSOLUBLE FIBRES HELP WITH
it helps to prevent constipation as a bulking agent
WHAT CAN NOT HAVING FIBRES LEAD TO IN YOUR DIET
leads to being constipated and can lead to disease
WHAT IS “CARB - LOADING”
a strategy these athletes use to maximise the stores of glycogen or energy in their muscles and liver as carbohydrates are the main source of fuel for endurance athletes.
WHAT IS “CARB - LOADING” IMPORTANT FOR AFTER AN EVENT/EXCERCISE
to take in food in the first two hours after a race, event or training session to help to restock on carbohydrates used up during the activity.
WHAT AND WHEN SHOULD YOU EAT WHEN “CARB - LOADING” BEFORE AN EVENT/EXCERCISE
- In the early part of the week before the race, eating more protein will help your muscles to repair after high-intensity training sessions
- Later in the week, eating high levels of carbohydrates will help you to pack in and store as much carbohydrate as possible, which will in turn increase the glycogen stores in your liver and muscles, ready to use in the race itself
WHAT ARE ISOTONIC DRINKS
a drink which haas a similar carbohydrate electrolyte concentration to the body’s own fluids
WHEN AND HOW WILL ISOTONIC DRINKS HELP YOU
can be used in the recovery process to boost energy intake
WHAT IS DEHYDRATION
the loss of water and salts essential for normal body function
WHAT IS HYDRATION
making sure the body has the correct amount of water in cells, tissues and organs to function correctly. The average recommended daily intake is 2.5 litres of water for men and 2 litres for women
WHAT IS METABOLIC RATE
the rate at which metabolic processes take place; the rate at which a body uses up energy
WHAT ARE THE FACTORS AFFECTING OPTIMUM WEIGHT
- Height
- Bone structure
- Muscle girth
- Gender
WHAT IS OPTIMUM WEIGHT
the most favourable weight to produce their best performance in their sport - so that they can make every effort to keep within this weight range.
HOW DOES HEIGHT AFFECT OPTIMUM WEIGHT
a taller person is likely to be heavier than a shorter person, although other factors may affect this
HOW DOES BONE STRUCTURE AFFEC OPTIMUM WEIGHT
People with a heavier bone structure would normally be heavier in weight
HOW DOES MUSCLE GIRTH AFFECT OPTIMUM WEIGHT
People with bigger muscles will weigh more
HOW DOES GENDER AFFECT OPTIMUM WEIGHT
For women and men of the same height, the man is likely to have a higher optimum body weight, because of their heavier bone structure and bigger muscle girth
