Diet and nutrition

• what is the function of carbohydrates ?

  used for energy production - aerobic and anaerobically for exercise and blood production
• what types of carbohydrates are there ?

  starch - stores glycogen in liver and muscles
• what are sources of carbohydrates ?

  rice

  pasta

  potato

  bread
• what is the function of protein ?

  growths and repair of muscles tissues
• what makes protein ?

  21 different amino acids that create different protein's
• what are sources of protein ?

  milk

  eggs

  meat

  fish
• what is the function of fats ?

  nerve insulation from cell membrane and produces large amount of energy
• what types of fats are there ?

  saturated - bad can increase risk of CHD

  unsaturated - good
• what are sources of fats ?

  butter

  bacon

  avocado

  soya bean
• what is the function of vitamins ?

  organic nutrience that maintain body functions
• what types of vitamins are there ?

  fat soluble - stored in the body

  water soluble - not stored in the body
• what sources of vitamins are there ?

  oils

  eggs

  fruit

  grain
• what are the functions of minerals ?

  inorganic nutrience that maintain body functions
• what types of minerals are there ?

  calcium - bone health, clotting

  iron - formation of haemoglobin and immunity

  phosphorous - bone health / energy production
• what are sources of minerals ?

  meant

  cereal

  fish

  diary

  vegetable
• what is the function of fibre ?

  maintain digestive function, reduces cholesterol, diabetes obesity
• what are sources of fibre ?

  cereal

  bread

  beans

  lentils

  fruit
• what is the function of water ?

  chemical reactions

  transport of nutrience

  temperature regulation by sweating
• How many calories should men and women have ?

  Men - 2550

  Women - 1940
• what makes a balanced diet ?

  55% carbohydrates

  15% protein

  30% fats

  5 portions of fruit and veg
• what is the definition of energy ?

  ability to preform / work
• what is basal metabolic rate ?

  minimum amount of energy required to sustain essential body process at rest

  75% total energy expenditure
• what is thermic effect of food ?

  energy required to eat digest absorb and use food
• what is metabolic equivalent task (METs) ?

  ratio of an individuals working metabolic rate compared to their resting metabolic rate
• what is energy intake ?

  total amount of energy from food and drinks consumed
• What do athletes need to do it stay healthy ?

  Ensure they are taking in enough food to fuel their bodies
• What are some problems athletes face when trying to stay on healthy diet ?

  Not enough fuel may impact on performance

  May turn to supplements and don't fully understand them / could be illegal

  May not have access to a nutritionist
• What should endurance athletes do for 1 hour of training a day ?


  Carbs should be 5-7 g/kg of body mass per day
• What should endurance athletes do for 4hours of training a day ?

  Carbs intake should be 10 - 12 g/kg of body mass per day
• what should you take 3 hours before an event ?

  Slow realise carbohydrates with a low glycemic index - oats, beans
• What should you take 1-2 hours before an event ?

  Smaller high GI meals for instant energy - honey, energy bar
• What is rebound hypoglycaemia ?

  Rapid lowering of blood sugar causing dizziness, sickness
• What should you do during an event that's longer than 1 hour ?

  30 - 60g of high GI snacks

  Preserve muscle glycogen

  Take energy bars, bananas, glucose packets
• What should you take post event ?

  1- 15 g/kg/hr of carbs within 30 minutes of finishing then every 2 hours for 6 hours

  Moderate + fast digesting carbs to promote recovery
• What should strength athletes do before training ?

  Take small meals

  Fast digesting carbs - bagel, rice

  Protein

  30 - 60 mins before
• what should strength athletes do after training ?

  Fast digesting carbs to replace muscle glycogen

  Protein - muscle repair

  Can be taken as a liquid for convenience

  Should be taken within 24 hours after training