SOC 25: Energy Use, Diet, Nutrition, Hydration Flashcards
What is a balance diet and why is it needed in sport?
A balanced diet provides the body with essential nutrients in
the right proportions. It includes 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
Macronutrients are the types of food that you need in large
amounts including: carbohydrates, fats and proteins.
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 Simple carbohydrates
(sugars - quick energy source) found in
sugar, fruits, and sweets, but can cause energy spikes and
crashes.
What are Complex carbohydrates
(starch - longer lasting release of
energy), such as; bananas, brown rice, pasta, potatoes, digest
slowly, providing steady energy and longer-lasting fuel.
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 Micronutrients
Micronutrients are the parts of your food that you need for normal
growth but only in small amounts including; vitamins, minerals,
water and fibre.
What are vitamins
A balanced supply of vitamins is essential for the body to function
properly including;
❏ Good vision
❏ Good skin
❏ Red blood cell formation
❏ Healing
❏ Healthy bones and teeth
❏ Blood clotting
What are minerals
Minerals are essential for a healthy body. Two key minerals you need as
a sportsperson are calcium and iron.
❏ Calcium - increase strength of bones
❏ Iron - increases the amount of oxygen-carrying capacity in the blood
What is the role of 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 to maintain hydration levels
To maintain hydration levels before, during, and after exercise:
❏ 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.
What does the term carb-loading mean?
Carb-loading is a strategy athletes use to maximise glycogen stores in
muscles before endurance events. It involves increasing carbohydrate
intake in the days leading up to the event while reducing exercise
intensity. This helps provide sustained energy during prolonged activities,
improving performance and delaying fatigue.
What are some factors affecting optimum weight
Sportspeople need to know their optimum weight - the most favourable
weight to produce their best performance in their sport.
A number of factors affect your optimum body weight:
❏ Height
❏ Bone structure
❏ Muscle girth
❏ Gender
