Topic 2 - 8 - Diet & Nutrition Flashcards
Name 4 macronutrients.
carbohydrates
protein
fat
fibre
What are some simple carbs?
glucose
fructose (fruit, berries)
sucrose/lactose (milk, sugar)
What are some complex carbohydrates
starches (pasta, potatoes, flour)
glycogen
Where is glycogen stored? After how long is it depleted?
muscles and liver (60 mins)
How much carbs needed daily?
moderate-low = 5-7g per kg
moderate-heavy = 7-10g per kg
extreme = 10-12g per kg
Protein purpose?
muscle growth, development, repair
How much protein needed daily?
1.2-1.7g per kg
How many calories in a gram of protein?
4
How many mins after exercise hsould you look to have a meal rich in carbs and protein?
90 mins
Sources of protein?
dairy, meat, fish, lentils, eggs
Fat function?
insulate organs
How many calories per gram of fat?
9
Eg’s of healthy fats?
nuts, seeds, fish, oil
Eg’s of unhealthy fats?
processed meats, butter, (cakes, sweets, takeaways)
Function of fibre?
keep digestive system healthy
Fibre intake daily?
25g-30g
Fibre eg’s?
whole-weat pasta, wholegrain bread/cereals, sweetcorn, melons
Name 2 micronutrients.
minerals, vitamins
Examples of 4 minerals? Their function? Source?
1) CALCIUM: bone strength, milk
2) IRON: oxygen transport, red meat
3) MAGNESIUM: help normal energy metabolism, dark green leafy veg
4) ZINC: protein synthesis, whole grains
Name a fat soluble vitamin, a source, function.
D
cod liver oil
bone development and strength
Name a water soluble vitamin, a source, function.
C
citrus fruits
antioxidant, no research showing others
Discuss nutritional considerations before exercise.
carb load,
increase glycogen amounts in the muscles,
decrease exercise increase carbs
Discuss nutritional considerations during exercise.
water breaks,
sports drinks (electrolytes),
digestible gels,
fruit/energy bars
Discuss nutritional considerations after exercise.
REFUEL REPAIR REHYDRATE
90 mins after
carbs and protein»_space;>
chocolate milk
