Diet and nutrition

• What is the definition and example of carbohydrates?

  Sugars and starches stored in the body as glycogen and converted into glucose to fuel energy production e.g. potatoes, pasta, honey
• What is the definition and an example of fats?

  Triglycerides which provide the body with fatty acid for energy production. Either saturated or unsaturated, e.g. beef, nuts, avocado
• What is the definition and example of vitamins?

  Essential ORGANIC nutrients required for healthy body functions. Either fat soluble or water soluble. e.g. A,D,E,K C&B
• What is the definition and example of protein?

  Amino acids essential for the growth and repair of cells and tissues and can be broken down into energy. e.g. chicken, pork, eggs
• What is the definition and example of minerals?

  essential INORGANIC nutrients required for healthy body functions, either macro or trace. e.g. beef, nuts, avocado
• What is the definition and example of fibre?

  A complex carbohydrate made from the indigestible parts of plant food. either soluble or insoluble. e.g. Oats, peas, tomato
• What is the definition of water?

  a liquid that allows for chemical reactions and moves substances around the body
• What are the seven components of a balanced diet?

  Carbohydrates, Proteins, Fats, Vitamins, Minerals, Fibre, Water
• What is the role of carbohydrates in a balanced diet?

  They provide energy stored as glycogen
• How do proteins contribute to physical activities?

  They help in growth and repair of tissues
• How does a well-planned nutritional strategy benefit athletes?

  It promotes efficient recovery and performance
• What is the recommended daily calorie intake for men aged 19-50?

  2550 calories
• What is the recommended daily calorie intake for women aged 19-50?

  1940 calories
• Why do men and women have different calorie recommendations?

  Due to differences in body composition and metabolism
• What percentage of a balanced diet should be carbohydrates?

  55%
• What percentage of a balanced diet should be protein?

  15%
• What percentage of a balanced diet should be fats?

  30% max
• What is the function of vitamins in a balanced diet?

  They are essential for healthy body function
• What is the role of minerals in a balanced diet?

  They are essential inorganic nutrients for health
• What is the function of fibre in a balanced diet?

  It aids in digestion and prevents constipation
• Why is water important in a balanced diet?

  It allows chemical reactions and moves substances
• What is the effect of fast-digesting carbohydrates post-event for weight lifters?

  They boost protein synthesis and recovery
• How do carbohydrates affect a marathon runner's performance?

  They ensure sufficient energy for aerobic exercise
• How does carbohydrate intake affect technique quality in athletes?

  It prevents technique decline and injury risk
• What are the food sources of carbohydrates?

  Potatoes, Pasta, Honey
• What are the food sources of protein?

  Chicken, Pork, Eggs
• What are the food sources of fats?

  Beef, Nuts, Avocado
• What is the function of fats in a balanced diet?

  They provide energy and essential fatty acids
• What is the role of protein in muscle recovery?

  It promotes protein synthesis and muscle repair
• How do athletes' protein requirements differ from less active individuals?

  They need more protein for muscle repair
• What are the food sources of vitamins?

  A, D, E, K, C & B
• What is the importance of essential fatty acids?

  They are crucial for biological processes
• How does fat contribute to energy production?

  It provides twice the energy yield of carbohydrates
• What is the function of triglycerides in the body?

  They provide fatty acids for energy production
• What is the role of omega-3 fatty acids for athletes?

  They improve endurance and recovery rates
• How does fat absorption relate to vitamins?

  It aids in the absorption of fat-soluble vitamins
• What is the main source of fuel for ATP resynthesis?

  Carbohydrates
• How do carbohydrates affect blood glucose levels?

  They help maintain blood glucose levels
• What happens to excess carbohydrates in the body?

  They are turned into triglycerides (body fat)
• What are the two forms of carbohydrates?

  Starch and sugar