Soc 25: Energy Use, Diet, Nutrition and Hydration Flashcards
What is dehydration?
The loss of water and salts essential for normal body function.
Why do we need to be hydrated?
Being hydrated means the body has the correct amount of water in cells, tissues and organs to function correctly.
What is metabolic rate?
The rate at which metabolic processes take place - the rate at which a body uses up energy.
What is a balanced diet and why is it important?
A balanced diet provides the body with essential nutrients in the right proportions, including carbohydrates, fats, proteins, vitamins, minerals, water and fibre. This ensures energy, supports growth, and promotes overall health, preventing deficiencies and reducing the risk of chronic diseases.
What are macronutrients?
They are the types of food that you need in large portions: carbohydrates, fats and protein.
Why are carbohydrates important?
They are essential for athletes as they provide energy needed for physical activity, especially during high intensity or prolonged exercise. They help to maintain energy levels, prevent fatigue and support recovery. They are stored in the muscles and liver as glycogen.
What is the difference between complex and simple carbohydrates?
Simple: Sugars - provide a quick energy source.
Complex: Starch - provide a longer lasting release of energy.
Why are fats important?
They are essential for long duration, moderate intensity sports. They support endurance by sparing glycogen stores and fuel aerobic activity. Healthy fats enhance energy efficiency.
Why are proteins important?
They support muscle growth, repair and recovery so are crucial for athletic performance. They help in reducing soreness, maintaining muscle mass and repairing fibres after exercise.
What are micronutrients?
Parts of food that are needed for growth but only in small amounts - vitamins, minerals, water and fibre.
Why are vitamins important?
A balanced supply of vitamins is essential for the body to function properly. Benefits such as: good vision, red blood cell formation, blood clotting and healthy bones.
Why are minerals important?
They are essential for a healthy body. Key ones are:
Calcium - increases strength of bones.
Iron - increases the amount of oxygen carrying capacity in the blood.
Why is water important?
It transports nutrients, waste and hormones throughout the body while regulating electrolyte distribution.
During exercise sweating leads to the loss of electrolytes so athletes must stay hydrated to maintain performance and prevent dehydration.
Why is fibre important?
It supports the digestive system, helping remove waste products efficiently and maintain digestive health.
Prevents potential diseases and promotes overall wellbeing, ensuring the body functions optimally for performance and recovery.
What is carb loading?
It is a strategy used by athletes to maximise glycogen stores in muscles before endurance events.
Involves increasing carbohydrate intake in days leading up to event whilst reducing exercise intensity.
Helps provide sustained energy during prolonged activities, improving performance and delaying fatigue.
What is optimum weight and what affects it?
Optimum weight is the most favourable weight for an athlete to produce their best performance in their sport.
Factors that affect include height, bone structure, muscle girth and gender.
Why is there a variation in optimum weight for sportspeople?
In power based sports like rugby, a greater muscle mass enhances strength, which can also be improved by the intake of protein.
Taller athletes excel in basketball, while lighter jockeys benefit horse racing. Weight categories in sports like boxing ensure fair competition, and
endurance athletes gain from lower body fat for stamina. Weight must align with
the sport’s physical demands while maintaining health, as excess or insufficient weight
increases injury risk and hampers performance.
Why is hydration important?
Being hydrated means the body has the correct amount of water in cells, tissues and organs to function correctly.
It prevents dehydration which would cause the loss of salts/electrolytes/water for normal body function.
You should hydrate regularly during exercise, especially prolonged or high intensity activities. Should also drink after exercise to replace lost fluids and restore electrolyte balance.
