Soc 25 - Energy Use, Diet, Nutrition & Hydration Flashcards
What is a balanced diet
A diet that contains a variety of different foods and nutrients essential for maintaining a healthy lifestyle
7 elements in a balanced diet
- carbohydrates
- fats
- protein
- minerals
- water
- fibre
Macronutrients
Types of food that you need in large amounts in your diet
3 macronutrients
Protein, carbohydrates, fats
What are carbohydrates
Stored in liver and muscles as glycogen, which is quickly converted into glucose and used to provude energy
What are complex carbohydrates
Found in natural foods, slow releasing energy source and helps release energy for exercise and should form about half your daily intake
Examples of complex carbohydrates
Bannanas, brown rice, wholemeal bread
What are simple carbohydrates
Quick release of energy through sugars. Found in their natural form in fruit and veg
Examples of simple carbohydrates
Biscuits, cakes, chocolate
What do fats provide
A source of energy and together with glycogen and helps muscles to work
What foods contain fats
Margarine, cooking oils, bacon, cheese
Why are proteins important
Helps build and repair damaged muscle tissues. Proteins are particularly important to strengthen athletes such as rugby. Also used to provide energy
What athletes need fats
Sumo wrestlers
What athletes need proteins
Sprinter for explosive strength and muscles
What athlete need more carbohydrates
Marathon runners
Why do we need vitamins and minerals ( micronutrients)
Vitamins and minerals are essential for a healthy body and to prevent certain diseases
Why do vitamin and minerals come under micronutrients
Because we only need small amounts of them
Vitamin B
Release energy, repair tissue
Vitamin C
Protects body from infection, heal wounds and absorb minerals from food
What is the purpose of having water in the body
Transports nutrients, waste and hormones around the body and controls the distribution of electrolytes. Water also controls body temperature
Why are minerals important for the body
Essential for the health of the body.
2 key minerals the body needs
Calcium and iron
What happens if your dehydrated
The blood is thicker due to no water being present, loss of co-ordination, nausea and cramps
How to maintain hydration levels before exercise
- test colour of urine: if yellow to orange you need more fluid
- drink in regular intervals throughout the day
- 15 mins before top up fluid
How to maintain hydration levels 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 whilst you exercise
How to maintain hydration levels after exercise
- start to drink fluid after exercise - the sooner you take on fluids, the sooner you will recover
- don’t drink alcohol straight after exercise
Why shouldn’t you drink alcohok straight after exercise
Alcohol is a duiretic which makes you produce more urine which removes water from the body
Why is fibre important
It is important as it aids the functioning of the digestive system. This gets rid of waste products which could lead to a disease
2 types of fibre
Soluble, insoluble
Soluable fibre
Helps reduce cholersterol levels
Insoluable fibre
Bulking agent which prevents constapation
What is carbohydrate loading
Strategy that athletes use to maximise the stores of glycogen (or energy) in their muscles and liver
What should an athlete eat in the week leading up to a distance race
- start of week: eat more protein which helps muscles repaire
- end of week: high levels of carbohydrates
How does iron benefit a sports performer
- iron is linked with haemoglobin/the oxygen carrying capactiy of RBC
- more oxygen can be carried around the body
- prevents fatigue / onset of lactic acid
How does zinc benefit a sports performer
- promotes healing and cell growth / improved immune system
- so athlete remains healthy and fights off sickness
