Soc24: Energy use, diet, nutrition and hydration

Question 1

The 7 elements of a balanced diet

Answer 1

Carbohydrates, Fats, Proteins, Vitamins, Minerals, Water, Fibre

Question 2

Macronutrients

Answer 2

The types of food that you need in large amounts in your diet. This includes carbohydrates, fats and proteins

Question 3

Complex carbohydrates

Answer 3

Starch. Help provide energy for exercise and should form half of your daily intake. Found in bananas, brown rice, wholemeal pasta, wholemeal bread, potatoes

Question 4

Simple carbohydrates

Answer 4

Sugars. Digest quickly and cause spikes in blood sugar and energy levels. Found in natural form in fruits and veg but refined from in cakes and biscuits

Question 5

Where are carbs stored

Answer 5

Stored in the muscles and the liver as glycogen, which is quickly converted to glucose and used to provide energy

Question 6

Fats

Answer 6

Fats are important because they provide energy and, together with glycogen, help muscles to work. Fats are found in butter, margarine and cooking oils and in foods such as bacon, cheese. The daily intake of fats to provide energy should be about 30 per cent of the total diet.

Question 7

Proteins

Answer 7

Proteins are important to help build muscles and to repair damaged tissue. Proteins are also used to provide energy during extended periods of exercise when all the carbohydrate has been used up. You can get protein from animals protein or plant protein

Question 8

Carbohydrate loading

Answer 8

A strategy used by athletes to maximise the stores of glycogen in their muscles and liver. This can then be used for energy during aerobic events

Question 9

Protein intake timing

Answer 9

Current research says that the ideal time to have protein is immediately after exercise, when it does most to minimise protein breakdown, stimulate muscle protein synthesis, help build muscle

Question 10

Micronutrients

Answer 10

the parts of your food that you need for normal growth, but only in small amounts - what we usually call vitamins and minerals.

Question 11

Vitamins

Answer 11

Essential for the body to function properly. Needed for good vision, good skin, healing, healthy bones and teeth, blood clotting, red blood cell formation. Vitamins can either be water soluble or fat soluble

Question 12

All the different type of vitamins

Answer 12

Vitamin A- needed for vision and helps prevent night blindness (carrots, milk, cheese)
Vitamin B1- needed to release carbs to working muscles (wholegrains, nuts, meats)
Vitamin C- helps healing, fights infection, helps with teeth and gums (fruit, veg)
Vitamin D- needed for absortion of calcium (sunlight, milk, fish)
Vitamin E- needed for growth and development ( cereals, veg oil, wholemean bread)

Question 13

Minerals

Answer 13

Essential for a healthy body.
Calcium- helps make bones strong ( milk, cheese, cereals)
Iron- blood can’t carry oxygen without iron (meats)
Sodium- maintains blood pressure
Potassium- balancing our body fluids

Question 14

Water

Answer 14

Around half of body weight, holds oxygen and is the main component of many cells. Helps control temperature and transports nutrients, waste and hormones

Question 15

Fibre

Answer 15

Aids functioning of the digestive system. Without the digestive system you can’t get rid of waste and you will become diseased.
Soluble fibres- reduce blood cholesterol levels (oats, fruits, veg)
Insoluble fibres- prevent constipation (wholegrain cereal and bread)