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sports science > Unit 4 Energy systems - Nutrition > Flashcards

Unit 4 Energy systems - Nutrition Flashcards

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1
Q

types of molecules

A
  1. Macronutrients
    * Carbohydrates (complex and simple sugars)
    * Proteins
    * Lipids (fats)
    * Water
  2. Micronutrients
    * Vitamins
    * Minerals
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2
Q

sources of carbohydrates (7)

A
  • Cereals
  • Root crops
  • Pulses
  • Vegetables
  • Fruit
  • Dairy
  • Processed sugars
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3
Q

functions of carbohydrates (4)

A
  • Provide fuel for the body - through glucose being used to generate ATP
  • Acts as an energy storage - glycogen is a storage form of glucose
  • Cell membrane
  • DNA/RNA
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4
Q

types of carbohydrates

A

Monosaccharide (energy)
Made of 1 sugar molecule
Glucose, galactose, fructose

Disaccharide
Made of 2 sugar molecules
Sucrose, lactose, maltose

Polysaccharide (storage)
Made of many sugar molecules
Starch, cellulose, glycogen

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5
Q

structure of carbohydrates

A

Made up of Carbon, Hydrogen and Oxygen ONLY
1C : 2H : 1O ratio

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6
Q

formation of disaccharide (2)

A

Type: Condensation Reaction

monosaccharide + monosaccharide → disaccharide + water

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7
Q

formation of polyssacharide - 2

A

Storing Sugars - adding a glucose to a glycogen chain
Polysaccharide + monosaccharide → polysaccharide + water

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8
Q

sources of lipids (fats) - 8

A
  • Meat
  • Milk
  • Dairy products
  • Eggs
  • Fish oil
  • Seeds
  • Nuts
  • Vegetable oils
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9
Q

functions of lipids (4)

A
  • Fuels
  • Energy storage
  • Cell membranes
  • Hormones
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10
Q

structure of lipids

A
  • Made up of Carbon, Hydrogen and Oxygen only
  • Triglycerides are the most common form of lipid in the human body
  • 1 glycerol + 3 fatty acids
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11
Q

types of lipids (2)

A
  1. Unsaturated
    * Not all Carbons of the fatty acid tails have 2 hydrogens bonded to it
    * Not full of hydrogens
  2. Saturated
    * All carbons of the fatty acid tails have 2 hydrogens bonded to it
    * Full of hydrogens
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12
Q

difference in structure between saturated and unsaturated (2)

A

saturated:
* all carbon molecules at the end of fatty acid tail haev 2 hydrogen bonded to it
* full of hydrogen

unsaturated:
1. mono unsaturated = 1 double bond
2. poly unsaturated = 2 double bond

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13
Q

difference between unsaturated and saturated lipids

A

Unsaturated
* Originate from plant-based foods (olive oil, olives, avocado, peanuts)
* More healthy → increase good cholesterol

Saturated
* Originate from animal sources (meat, poultry, full-fat dairy products)
* Less healthy → Increase bad cholesterol

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14
Q

source of protein -6

A

Meat
Fish
Dairy
Eggs
Pulses
Cereals

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15
Q

functions of protein -6

A

Structure
Transport molecule
Communication molecule
Enzymes
Protection
Fuel

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16
Q

structures of proteins

A

Made up of Carbon, Hydrogen, Oxygen AND Nitrogen
A protein is made of repeating blocks of Amino Acids

17
Q

amino acids - 5

A

The building blocks of proteins form peptide bonds:
* When two or more amino acids bond together, a peptide bond is formed.
* forms a polypeptide, which can further fold into a specific 3-dimensional structure, creating a protein.
* There are 20 different types of amino acids: Each with a unique structure
* Roles in the body: precursors to enzymes, hormones, and neurotransmitters, metabolism, energy production, and cell signaling.

18
Q

essential (3) vs non essential amino acids (4)

A

Essential
* those that the body cannot synthesize (make) itself
* Have to consume (eat) them
* 9 Amino Acids

Non-Essential
* Those the body CAN synthesize itself
* 5 Amino Acids

Conditionally Non-Essential:
* If body is healthy non-essential, if sick become essential
* 6 Amino Acids

19
Q

amino acids food source - 2

A
  • Complete proteins: are sources that have all of the essential amino acids in them
    –>Animal based proteins, soy, buckwheat
  • Incomplete proteins: are those that do not have all the essential amino acids need to eat a combination to ensure complete AA consumption
    –>Grains, oats, pasta
20
Q

healthy diet - 2

A
  • Total amount of food energy consumed in a day - measured in calories or kJs
  • Recommended ratio depends on age, fitness level, height
21
Q

how much energy is in macronutrients

A

Unit for food energy is the kilojoule (kJ)
1 calorie = 4,184 kJ
Protein - 1720 kj / 100g
Carbohydrate - 1760 kj / 100g
Lipids - 4000 kj / 100g

22
Q

endurance athletes - 3

A
  • No set definition
  • Undergoing an activity for a prolonged period of time
  • Need to consume nutrients in different amounts due to their sport activity participation compared to non-athletes.
23
Q

difference between endurance and non endurance athletes - 5

A
  • Activity uses a lot of energy to perform
  • High amounts of thermoregulation (sweating)
  • Length of exercise leads to wear on muscles
  • Prolonged exercise
  • More frequent training sessions

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