Soc25 Energy use, diet, nutrition and hydration Flashcards
What are 7 elements of a balanced diet
carbohydrates, fats, proteins,
vitamins, minerals, water and fibre.
All 3 macronutrients
carbohydrates, fats and proteins.
All 3 micronutrients plus water
vitamins, minerals,
water and fibre.
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.
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 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 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 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 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 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 is dehydration
the loss of water and salts essential for normal body function.
Define Hydrate
To Take on Water
Diuretic
Makes you Produce more urine
Define Metabolic Rate
the rate at which metabolic processes take place; the rate at which a body uses up energy.
What is Optimum weight
It can be affected by; sex, height, bone structure or muscle girth
