SOC 25 Energy Use, Diet, Nutrition, And Hydration Flashcards
What is dehydration?
The loss of water and salts essential for normal body function
What does it mean to hydrate?
To take on water
What is hydration?
Being hydrated means 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 diuretic?
Making you produce more urine
What is your metabolic rate?
The rate at which metabolic processes take place; the rare at which a body uses up energy
What are carbohydrates
Carbohydrates are essential for athletes as they provide the primary fuel for physical activity, especially during high-intensity or prolonged exercise. They help maintain energy levels, delay
fatigue, and support recovery. Carbohydrates are stored in the muscles and the liver as glycogen.
What are the two types of carbohydrates
Complex and simple
What are fats
Fats provide a concentrated energy source, essential for long-duration, moderate-intensity sports. They support endurance by sparing glycogen stores and fuel aerobic activity. Healthy fats, like those from nuts, avocados, and fish, enhance energy efficiency and long-term resilience in athletes.
What are proteins
Proteins support muscle repair, recovery, and growth, making them crucial for athletic performance. They aid in reducing soreness, maintaining muscle mass, and repairing fibers after exercise. Sources include lean meats, eggs, dairy and plant-based options.
What are vitamins good for
❏ Good vision
❏ Good skin
❏ Red blood cell formation
❏ Healing
❏ Healthy bones and teeth
❏ Blood clotting
Why are minerals good
❏ Calcium - increase strength of bones
❏ Iron - increases the amount of oxygen-carrying capacity in the blood
What is water
Water plays a crucial role in transporting nutrients, waste, and hormones throughout the body while regulating electrolyte distribution. During exercise, sweating leads to the loss of electrolytes. Athletes must stay hydrated to maintain performance and prevent dehydration.
How do you maintain hydration?
❏ Before exercise: Drink water 2-3 hours prior to exercise, and a small amount 20-30 minutes before starting to ensure you’re well-hydrated.
❏ During exercise: Sip water regularly, aiming for about 200-300 ml every 15-20 minutes, especially during intense or prolonged activity.
❏ After exercise: Rehydrate by drinking water or an electrolyte-rich beverage to replace lost fluids and restore electrolyte balance.
What is fibre?
Fibre supports the digestive system, helping athletes eliminate waste products efficiently and maintain digestive health. It plays a key role in preventing potential diseases and promoting overall well-being, ensuring that the body functions optimally for performance and recovery.
