SOC 25 Energy Use,diet,nutrition And Hydration Flashcards
What is a balanced diet
A balanced diet provides the body with essential nutrients in
the right proportions. It includes carbohydrates, fats, proteins,
vitamins, minerals, water and fibre.
Macronutrients
Food you need to eat lots of
Micronutrients
Food you need to eat less of (vitamins,minerals,water,fibre)
Carbohydrates use
Primary fuel for physical activity, especially during high intensity levels or long periods of exercise
Where are carbs stored
Muscles and liver as ‘glycogen’
Simple carbs
Quick release of energy, can cause spikes in energy levels but also crashes
Examples of simple carbs
Fruit,sweets
Complex carbs
Longer lasting release of energy
Examples of complex carbs
Pasta,rice,
Fats
Provide energy for longer periods of time at a moderate intensity level
How do Fats support endurance
by sparing glycogen stores and fuel aerobic activity
Examples of healthy fats
Healthy fats nuts, avocados, and fish, enhance energy efficiency and long-term resilience in athletes.
Examples of fats
Butter,oil
Protein use
support muscle repair, recovery, and growth,
Examples of protein
Beef,chicken,fish
Vitamins
A balance of vitamins helps the body function
Effect of vitamins
Pick 3 and remember them
❏ Good vision
❏ Good skin
❏ Red blood cell formation
❏ Healing
❏ Healthy bones and teeth
❏ Blood clotting
Minerals
Essential for healthy body
Examples of minerals and what they do
Calcium-increases bone strength
Iron-increases the amount of oxygen-carrying capacity in the blood
Water
By hyrdrating properly the body is able to transport nutrients, waste while regulating electrolyte distribution,through water effectively.
