P.e. Diet and Nutrition and Dietary Suppliments

• What are simple carbohydrates

  Fruits - easily digested by the body
• What are complex carbohydrates

  Plant-based foods. Take longer for the body to digest, bread, pasta rice and veg
• What are the function of carbohydrates

  Main source of energy. Fuel for high intensity, anaerobic exercise. Converted into glucose and enters the bloodstream. Stored in the liver as glycogen
• What is a glycemic index

  Ranks carbohydrates according to their effects on our blood glucose levels. Lower GI foods have a slower release of glucose (3/4 hrs before, pasta). High GI foods cause a rapid rise in glucose but is short lived (1/2 hrs before, smoothies).
• What are saturated foods

  Too much leads to excessive weight gain, decreasing stamina. High cholestrol levels. Increased LDL levels
• What are trans fats


  unsaturated fats that are found in meat and dairy. Undergo hydrogenation, longer shelf life. No more than 5 grams per day
• What are the function of fats

  Major source of energy in the body, used for low intensity, aerobic work - require 20% more O2 to be broken down
• What are the functions of proteins

  Chemicals called amino acids. Important for muscle growth and repair to make enzymes, hormones and haemoglobin. Source of energy. Repair and develop muscle tissue. Meat foods
• What are some examples of vitamins

  Fat-soluable vitamins = A, D, E and K - found in fatty foods. Water

  soluable vitamins = B and C - fruit and veg. B6 = meat = formation of haemoglobin. B12 = red meat = energy and makes red blood cells
• What are the functions of minerals

  Assist in bodily functions = calcium - stong bones and teeth + iron for haemoglobin. Minerals dissolve in the blood as electrolytes = facilitate nerve impluse transmission and enable effective muscle contraction
• What is the function of fibre

  Wholemeat bread and pasta. Reduces the time it takes for the body to digest food = slower more sustained release of energy. Causes bulk in the small intestine - helps to prevent constipation and aid digestion
• What is the function of water

  60% of a persons body weight. Transports nutrients, hormones and waste products around the body. Regulates body temperature.
• What are the side effects of dehydration

  Blood viscosity increases, reducing blood flow to working muscles and the skin, increases core temperature, muscle fatigue and headaches, reduction in the exchange of waste products, increased heart rate, decreased reaction time
• What is glycogen loading

  Glycogen is the prefered fuel for endurance sports. When glycogen sotres are broken down, they are deplated and need to be replenished = fatigue and an inability to maintain duration exercise. Six days before a competition, a performer will eat a diet high in protein to depleat carb stores. 3 days later a diet high in carbs will be eaten. By fully depleating their stores, they can increase the original amount by 2 times and prevent 'hitting the wall'.
• What are the advantages of glycogen loading

  Increased glycogen stores, delays fatigue and increases endurance capacity
• What are the disadvantages of glycogen loading

  Bloating due to water retention, heavy legs, affects digestion and weight increases
• What is creatine monohydrate

  Increase the amount of phosphocreatine stored in the muscles. Fuel used for the ATP-PC system which provides energy. Improves recovery times
• What are the advantages of creatine monohydrate

  Aims to provide ATP, replenishes phosphocreatine stores, allows the ATP-PC system to last longer, Imporves muscle mass
• What are the disadvantages of creatine monohydrate

  Side-effects = muscle cramps, diarrhoea, water retention, bloating and vomiting, Hinders aerobic performance and excess is excreted
• What is Sodium Bicarbonate


  Antiacid and increases buffering capacity, neutralise lactic acid and hydrogen ions. Exercise at a higher intensity for longer, delay fatigue
• What are the negatives of Sodium Bicarbonate

  Side effects = vomiting, pain, cramping, diarrhoea and bloating due to gastric disruption
• Explain caffeine


  Stimulant to increase mental alertness and delay fatigue. Improve the mobalisation of fatty acids in the body - sparing glycogen stores.
• What is a limitation of caffeine

  It's a diuretic = increases the production of urine. Dehydration, insomnia, anxiety and irritability. Loose fine control