Topic 1.3- Diet and Nutrition Flashcards
What are the seven food types of a balanced diet?
Describe the importance of macronutrients in a balanced diet?
What are the macronutrients?
Describe the importance of micronutrients in a balanced diet?
What are the micronutrients?
Where are carbohydrates found in the body and present as what?
What do carbs convert to and what is it used for?
What does depletion of carbs lead to?
What are the percentages of carbs making up a non-athlete and athlete’s diet?
Carbohydrates Lipids (fats) Protein Vitamins Minerals Fibre Water.
They make up most of our diet and provide us with energy. We need large amounts of these foods.
Carbohydrates
Protein
Lipids (fats).
Make up a small part of our diet and are needed for our cells to function.
Vitamins and minerals.
Stored in the liver and muscles as glycogen.
Converts to glucose and used as energy for muscles, brain and other organs.
A depletion of glucose which can lead to fatigue.
50-60% of non-athletes diet and 60-70% of an athlete’s diet.
What are the two types of carbohydrates?
Describe each of these types?
What are examples of these two types?
How can carbohydrates help an athlete in terms of energy?
What do they provide us with when in the form of sugars?
How are the slower releasing type of carbs stored?
Complex and simple.
Complex carbohydrates: Known as starch provides a slower, longer lasting release of energy and contributes to long term health.
Simple carbohydrates: Known as sugars, which release energy quickly.
Complex: Pasta, potatoes, brown rice, wholemeal bread and bananas.
Simple: chocolate, fruits, vegetables, sweets etc.
They provide a ready source of energy when the muscles require it.
In the highly processed form of sugars they provide us with energy but no other nutrients so it’s better to eat more starches.
Stored as glycogen in the liver and muscles and are released slowly.
What are the functions of protein in the diet?
What are proteins broken down as and which need more power or endurance athletes?
How much protein do power athletes need?
How much protein do endurance athletes need?
How can protein impact on an athletes performance?
When is protein essential for an athlete?
What do sportspeople who need increased muscle mass need?
Builds body muscle, repairs tissue and aids enzymes and hormone productions.
Broken down as amino acids. Power athletes need more than endurance athletes.
Need more protein (1.2-1.7g per kilogram of body weight).
(1.2g per kilogram of body weight).
It builds muscle and repairs tissue within the body.
After an injury to heal quickly.
Extra portions of this food type.
What is the function of lipids (fats)?
What do we need to do with fats in order to not gain excess weight?
What activities burn fat?
What else is fat needed for?
What are the two types of lipids (fats)?
Describe each type of fats and give examples of each type?
How can it help an athlete in performance?
What can unnecessary weight lead to?
What else are fats stored and used for?
Provider of energy although not as readily available as other types.
Burn the calories we consume.
Low intensity, long duration exercises burns fat.
Some vitamins are fat soluble.
Saturated and unsaturated fats.
Saturated: aren’t good for our body and increases cholesterol, increased risk of CHD etc (eg dairy and meat).
Unsaturated: good for hair, skin, nails, immune system and metabolism. Decrease of heart disease. HDL helps remove LDL. (eg milk, cheese, butter etc).
Increase size and weight of the body. Important for performers who benefit from having extra bulk.
Can inhibit performance and lead to high cholesterol levels.
Fats are stored and released slowly when there’s a lack of carbohydrates
What is the definition of dehydration?
What is carbohydrate loading?
What are the functions of vitamins in the diet?
What are the two types of vitamins?
Describe each type and give the list of vitamins that fall into each group?
How can vitamins help an athlete in their performance?
The loss of water and salts essential for normal bodily function.
Commonly referred to as carb-loading or carbo-loading is a strategy used by endurance athletes such as marathon runners, to maximise the storage of glycogen (or energy) in the liver and muscles.
Help with general health and bodily functions, vision, skin condition, forming of red blood cells and blood clotting and the condition of bones and teeth.
Water soluble and fat soluble.
Fat soluble: Can be dissolved in fat, one of the reasons we need fat in our diet. Such as vitamin A, D, E and K are stored in the fatty tissues and released when needed.
Water soluble: Can be dissolved in water. Such as vitamin C, folic acid and B vitamins. These can’t be stored and so must be replenished every day.
The general health of an athlete is important if they are to perform well. When training hard, vitamins from group B are used more and so need to be replenished through food or by taking vitamin supplements.
What is the function of minerals in the diet?
What do all minerals have and what are the two most important?
Describe the importance of these two vitamins?
How can this help an athlete in their performance?
What is the function of sodium?
What is the function of potassium?
What can a lack of iron cause?
Essential for body health and each mineral has a particular function.
All have a particular function and the two most important ones are calcium and iron.
Calcium: Important in the formation of bones and teeth. Helps make bones stronger. Also is important for older people as it helps maintain bone density.
Iron: Important in the formation of red blood cells. Also, important to haemoglobin and oxygen carrying capacity of blood without it no O2 in the blood.
Increases efficiency of carrying O2 to working muscles. Iron helps produce red blood cells to carry more O2 helping to prevent fatigue. Calcium helps blood to clot, aiding recovery from injury and strengthens bones and muscles.
Sodium: good for blood pressure and bodily fluid content. Needed for transmission of nerve impulses.
Potassium: needed for balancing of fluids in the body and maintaining heart muscle.
Can cause tiredness, shortness of breath and an irregular heartbeat (known as anaemia).
What is the function of zinc and selenium minerals?
What are the functions of vitamin C and give examples of foods containing this?
What are the function of folic acid?
What are the functions of vitamin B1 and give examples of foods containing this?
Zinc: promoting healing and cell growth.
Selenium: protecting our immune system function.
Also known as L-ascorbic acid is a water soluble vitamin that’s involved in protein metabolism. It’s required for the biosynthesis of collagen, which is an essential component of connective tissue, playing a vital role in wound healing. Also an important regenerative vitamin of antioxidants within the body. (examples include citric fruits, potatoes, red peppers, oranges and most types of fruits).
Also known as vitamin B9, very important for the development of a healthy foetus, as it can significantly reduce the risk of neural tube defects. Significant in the prevention of folate deficiency anaemia. Also an essential ingredient for the making of the genetic material of cells (DNA). Also important for maintaining a healthy nervous system and the formation of red blood cells.
Also known as Thiamine. Found in many foods including yeast, cereal grains, beans, nuts and meats. It’s used for digestive problems including poor appetite. Also used for those with AIDS in boosting the immune system.
What is the function of vitamin A and give some examples of foods containing this?
What is the function of vitamin D and give some examples?
Also known as retinol and has several important functions:
- Helping your immune system to work as it should against infections.
- Helping vision in dim light.
- Keeping skin and the linings of some parts of the body (eg the nose) healthy. (eg cheese, eggs, oily fish , yellow, green and red leafy vegetables and yellow fruit such as mango).
Helps to regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. Lack of this vitamin can lead to deformities such as rickets in children and bone pain and tenderness. From march to September most of us should get vitamin D from the sunlight which is absorbed by our skin. (found in oily fish, red meat, liver, egg yolks).
What are the functions of vitamin E and give some examples?
What are the function of vitamin K and give some examples?
What does fibre do?
What happens if you’re not able to get rid of waste?
What are the two types of fibre and describe these?
In what ways can fibre help an athlete?
Acts as an antioxidant, which protects cell membranes. This helps to maintain healthy skin, eyes and strengthens the immune system. Found in nuts and seeds and wheat germ- found in cereals and other cereal products.
It’s needed for blood clotting, which means it would heal properly. Some evidence that vitamin K is needed to keep bones healthy. Found in green leafy vegetables, vegetable oils and cereal grains. Small amounts are found in meat and diary foods.
Aids digestion by providing bulk.
It can lead to disease.
Insoluble- Helps keep food moving through the digestive system and reduces constipation.
Soluble- Helps reduce cholesterol.
Less cholesterol in body makes heart more efficient in transporting blood to the working muscles and keeps waste moving.
What are the functions of water?
How much are men and women recommended to drink a day?
What three factors affect water intake?
What four ways does water help?
How can regular intake of water benefit an athlete?
What is metabolic rate?
What is optimum weight?
Regular intake to replenish what is lost in urine is needed (and sweet and condensation as we breathe).
2.5 L a day for men and 2L for women.
Environmental conditions, exercise intensity and exercise duration.
- Removes waste through urine.
- Transports nutrients, waste and hormones around the body.
- Keeps joints lubricated.
- Essential in the control of body temperature.
Allows blood to flow more easily, extremely important when exercising. Athletes much hydrate regularly, small amounts regularly is very effective.
The rate at which metabolic processes take place; the rate at which a body uses up energy.
The most favourable weight for a person.
What are the four factors that affect optimum weight?
What is the average fat percentage of the total body weight of men?
What is the average fat percentage of the total body weight of women?
Height, gender, muscle girth and bone structure
Men have 20%
Women have 30%.
