Sport Anatomy: Diet and Nutrition Flashcards
What is atherosclerosis?
It is where arteries become clogged with fatty substances
What do high-density lipoproteins do?
They transport excess cholesterol in the blood back to the liver where it is broken down and are classed as ‘good cholesterol’ since they lower the risk of developing heart disease
What do low-density lipoproteins do?
They transport cholesterol in the blood to the tissue and are classed as ‘bad cholesterol’ since they are linked to an increased risk of heart disease
What are the two types of carbohydrates?
Simple and complex
What are simple carbs?
They are the quickest source of energy and are easily digested by the body.
Where are simple carbs found?
They are found in fruits as well as in processed foods and anything with refined sugar added
What are complex carbs?
A form of carbs that take longer for the body to digest
Where are complex carbs found?
Found in nearly all plant based foods and are also commonly found in bread, pasta, rice and vegetables
What are carbohydrates?
They are the principal source of energy used by the body. Also the main fuel for high intensity or anaerobic work.
What are carbohydrates converted in to?
They are converted into glucose
Where does glucose enter once it is converted from glycogen?
It enters the bloodstream
Where is glucose stored and what is it stored as?
It is stored in the muscle and liver cells as glycogen.
What are the different types of fats?
Saturated fats, Cholesterol and trans-fats
What are the impacts of saturated fats?
It can lead to excessive weight gain, reduce flexibility and lead to health problems such as CHD
Where are saturated fats found in foods?
Found in sweet and savoury foods but most come from animal sources
Where is cholesterol found?
Found in the blood
What fats can lead to high cholesterol levels?
Saturated fats
Where is cholesterol predominantly made?
It is predominantly made in the liver
What are two ways cholesterol is carried through the bloodstream?
Low-density lipoprotein and High-density lipoprotein
What can too much low-density lipoprotein do?
It can lead to fatty deposits developing in the arteries and this can have a negative effect on blood flow
What does high-density lipoprotein do?
It takes cholesterol away from the parts of the body where it has accumulated to the liver where it is disposed of
What are trans-fats?
They are artificial hydrogenated fats
Where can trans-fats be found in food?
Found in meat and dairy products
Why do trans-fats have a longer shelf life?
Because they are made from an industrial process
What can trans-fats lead to?
It leads to high levels of blood cholesterol, heart disease and diabetes
What are fats used for?
It is used for low intensity, aerobic work such as jogging
Why can’t fats be used for high intensity activities?
Because oxygen is in limited supply, and fats require oxygen to be broken down
What fat soluble vitamins are carried by fats?
Vitamins A,D,E and K
What are proteins a combination of?
A combination of chemicals called amino acids
What are proteins important for?
Important for growth and repair of muscles
What do proteins make?
Enzymes, hormones, and haemoglobin
What athletes tend to use proteins more?
They tend to be taken in more by power athletes as proteins are a major source of energy, and power athletes have a greater need to repair and develop muscle tissues
What do vitamins do?
They keep an individual healthy with a good immune system
What do vitamins allow a performer to do?
It allows them to train maximally and recover quickly
What does vitamin c do?
It protects cells and keeps them healthy
It helps in the maintenance of bones, teeth, gums and connective tissue (ligaments)
Required for breakdown of carnitine
What is carnitine?
It is a molecule essential for the transport of fatty acids into the mitochondria
What are sources of Vitamin C
Green veg and fruit
What does vitamin D do?
It helps absorb calcium
Helps with phosphocreatine recovery in the mitochondria
What are sources of Vitamin D?
Made naturally by body under skin when exposed to sunlight
Can come from oily fish and dairy produce
What does B1 (thiamin) do?
Works with other B-group vitamins to help break down and release energy from food
Keeps nervous system healthy
What are sources of B1 (thiamin)?
Yeast, egg, liver, wholegrain bread, nuts, red meat and cereals
What does B2 (riboflavin) do?
Works with other B-group vitamins to help break down and release energy from food
Keeps skin, eyes, and nervous system healthy
What are sources of B2 (riboflavin)
Dairy products, liver, vegetables, eggs, cereals and fruit
What does B6 do?
Helps body to use and store energy from protein and carbohydrates in food
Helps form haemoglobin
What are sources of B6?
Meat, fish, eggs, bread, vegetables, and cereals
What does B12 do?
It makes red blood cells and keeps nervous system healthy
What are sources of B12?
Red meat, dairy products and fish
What are minerals?
Nutrients that are required for healthy body functions
What is calcium required for?
It is needed for strong bones and teeth. It is necessary for efficient nerve and muscle contraction which is important during exercise
What is sodium required for?
It helps regulate fluid levels in body.
What can too much sodium do?
It can lead to an increase in blood pressure which can lead to an increase of stroke or heart attack
What does iron help with?
It is involved in the formation of haemoglobin in red blood cells which help the transport of oxygen and this improves stamina.
What can a lack of iron lead to?
It can lead to anaemia
Why is fibre important?
It is important during exercise as it can slow down the time it takes the body to break down food and this results in a slower and more sustained release of energy
What do dietary fibres do?
They cause bulk in the small intestine, helping to prevent constipation and aiding digestion
Where can you find fibres?
Wholemeal bread, pasta, potatoes, nuts, seeds, fruits, vegetables and pulses
How much of body weight is made up of water?
60%
What does water carry around the body?
It transports nutrients, hormones, and waste products around the body
Why is water important?
It helps in regulating body temperature.
What process does water get lost when regulating bodily temperature?
Sweating
What can a lack of water lead to?
Dehydration
What can dehydration lead to?
. increase in blood viscosity which reduces blood flow to working muscles and the skin
. sweating is reduced to prevent water loss which can result in the core temperature increasing
. muscle fatigues and headaches
. reduction in the exchange of waste products/ transportation of nutrients
. increased heart rate, results in a lower cardiac output
. decreased performance/reaction time/decision making
What is glycogen loading?
A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored (supercompensation)
How can you aid glycogen storage?
An increase in water intake aids glycogen storage
Who uses glycogen loading?
Used by endurance performers
How many methods are there to glycogen loading?
There are three methods
What is the first method for glycogen loading?
Six days before competition, performers eat a diet high in protein for three days and exercise at a relatively high intensity to burn off any existing carbohydrate stores. Three days of a diet high in carbohydrate then follows and light training.
What is the theory about method 1?
That by totally depleting glycogen stores they can then be increased by up to two times the original amount (supercompensation) and can prevent a performer from ‘hitting the wall’
What is method 2?
A day before competition, three minutes of high intensity exercise opens a ‘carbo window’. Replenishing glycogen stores during the first 20 minutes immediately after exercise is when the body is most able to restore lost oxygen. The ‘carbo window’ closes after two hours
What is method 3?
Non-depletion protocol training intensity reduced the week before competition. Then three days before competition a high carbohydrate diet is followed with light intensity exercise
What are the positive effects of glycogen loading?
+ increases glycogen storage
+ increases glycogen stores in the muscle
+ delays fatigue
+ increases endurance capacity
What are the negative effects that occur during the carbo loading phase? (4)
- water retention which results in bloating
- heavy legs
- problems with digestion
- weight increase
What are the negative effects that occur during the depletion phase of glycogen loading?
- irritability
- need to alter training programmes through lack of energy
What is creatine monohydrate?
It is a supplement used to increase the amount of phosphocreatine stored in the muscles
What is phosphocreatine used for?
It is used to fuel the ATP-PC system which provides energy
What does increasing the phosphocreatine in muscles do? (2)
It allows for energy systems to last longer and helps improve recovery times
Who is most likely to experience the benefits of creatine?
Athletes in explosive events are most likely to experience the most benefits as they can perform at a higher intensity for longer
What are the positive effects of creatine monohydrate? (3)
+ replenishes phosphocreatine stores
+ allows ATP-PC system to last longer
+ improves muscle mass
What are the negative effects of creatine monohydrate?
- muscle cramps, diarrhoea, water retention, bloating and vomiting
- hinders aerobic performance
- mixed evidence to show benefits
What is sodium bicarbonate?
It is an antacid
What does sodium bicarbonate do?
It increases buffering capacity of blood, so it can neutralise negative effects of lactic acid and hydrogen ions that are produced in the muscles during high-intensity activity
