Diet and nutrition

• The main energy source


  carbohydrates
• 2 types of carbohydrates

  simple and complex carbohydrates
• simple carbohydrates

  quickest form of energy release as easily digested and found in fruits, processed foods, & refined sugar
• complex carbohydrates

  slower form of carbohydrates and found in nearly all plant based food, bread, pasta, rice & vegetables
• what glucose stored as

  glycogen
• Where is glycogen stored?

  liver and muscles
• what's the only food source that can be broken down anaerobically?

  carbohydrates
• what are the types of fats

  saturated fats

  trans-fats

  Unsaturated fats
• cholesterol

  A type of (saturated) fat found in the blood. Too much saturated fat leads to high cholesterol levels. Cholesterol is made predominantly in the liver and is carried by the blood as LDL and HDL. Too much LDL can lead to fatty deposits developing in the arteries which can have a negative effect on blood flow. HDL takes cholesterol away from the tissues where it has accumulated to the liver where it is broken down.
• what are the 2 types of cholesterol

  HDL and LDL
• low-density lipoprotein (LDL)


  transport cholesterol to the tissues and are classed as 'bad
• High-density lipoprotein (HDL)


  transport excess cholesterol back to the liver to be broken down and are classed as 'good
• saturated fats


  found in sweet & savoury foods as well as animal sources

  too much can lead to weight gain, reduced stamina, limit flexibility & health problems
• trans-fats

  Artificial hydrogenated fats

  A type of unsaturated fat found in meat & dairy products

  Made from industrial process to extend shelf-life

  Can lead to high levels of blood cholesterol, heart disease & diabetes
• Good fats

  -replacing saturated & trans-fats with unsaturated fats is important as fat is a major energy source

  -used for low intensity aerobic exercise and cannot be used for high-intensity exercise where oxygen is in limited supply as they require oxygen to be broken down

  -they also carry fat-soluble vitamins A,D,E & K
• Proteins

  They are a combination of chemicals called amino acids. They are important for muscle growth & repair and are used to make enzymes, hormones & haemoglobin.

  They are a minor source of energy and tend to be used more by

  power athletes who have a greater need to repair and develop muscle tissue & are found in meat, egg, fish & dairy products
• vitamins

  keep our immune system healthy & allows a performer to train & recover quickly
• source & function Vitamin C

  source - green vegetables & fruits

  Function - protects cells & maintains bones, teeth, gums & connective tissue e.g. It is also required for the breakdown of carnitine, which is a molecule essential for the transport of fatty acids into the mitochondria (mitochondria covert food sources such as fats, into energy in the body, therefore vitamin C is also indirectly responsible for this process).
• source & function Vitamin D

  source - made under skin when exposed to sunlight

  Function - absorbs calcium - to keep bones & teeth healthy. It also helps with phosphocreatine recovery in the mitochondria.
• source & function Vitamin B1

  source - red meat, egg, & cereal

  Function - works with other Bb-group vitamins to help break down food & release energy from food. And it keeps nervous system healthy
• source & function Vitamin B2(riboflavin)

  Source - Dairy products, liver, vegetables, eggs, cereals and fruits

  Function - helps breaks down food & release energy from food & keeps eyes, skin & nervous system healthy
• source & function Vitamin B6

  source - Meat, fish, eggs, bread, vegetables & cereal

  Function - Helps form haemoglobin & helps body to use and store energy from protein & carbohydrate in food
• source & function Vitamin B12


  source - Red meat, dairy products & fish

  Function - makes red blood cells, keeps the nervous system healthy & releases energy from food
• Calcium


  Needed for strong bones & teeth

  Necessary for efficient nerve & muscle contraction, which is important during exercise.
• sodium

  Regulates fluid levels...Too much can cause increased blood pressure which can increase risk of a stroke or heart attack
• Iron

  involved in formation of haemoglobin in red blood cells which transports oxygen and therefore improves stamina. A lack of iron can lead to anemia.
• sources for minerals

  meat, fish & eggs
• Fibre

  Good sources of fibre are wholemeal bread, pasta, potatoes, nuts, seeds, fruit, vegetables and pulses. Fibre is important during exercise as it can slow down time it takes for body to breakdown food so release of energy is sustained.

  Dietary fibre causes bulk in small intestine - helps prevent constipation & aids digestion
• Sources of fibre

  bread, pasta & potatoes
• Water

  60% of body made up of water

  helps with transportation of nutrients, hormones & waste products

  regulates body temperature
• Dehydration


  occurs when the body is losing more fluid than it is taking in
• dehydration can result in what

  increase blood viscosity - reduced blood flow to working muscles + skin

  reduced sweating to prevent water loss - increase core temp

  muscle fatigue & headaches

  increased heart rate & lower cardiac output

  decreased reaction time, decision-making, performance
• what are the 7 classes of food

  Fats, Proteins, Carbohydrates, Minerals, Fibre, Vitamins, Water
• glycogen-loading (carbo-loading)


  process in which the muscle store of glycogen is maximized over & above that which can normally be stored (super-compensation)

  need to consume 6-10 grams of carbs per kilogram of their body weight
• how to glycogen load (carbo-loading) method 1

  6 days before competition, performer eats a diet high in protein for 3 days & exercises at high intensity to burn off existing carbohydrate stores, followed by 3 days of a diet high in carbohydrates & light training. Glycogen stores can be depleted & then increased by up to 2 times the original amount & can prevent a performer from 'hitting the wall
• positive effects of glycogen loading

  increased glycogen stores

  increased glycogen stores in the muscles

  delays fatigue

  increases endurance capacity
• negative effects of glycogen loading

  During carbo-loading phase:

  -heavy legs

  -Weight increase

  -Affects digestion

  
  

  During depletion phase:

  -irritability

  -need to alter training programme through lack of energy
• What are dietary supplements?

  used to enhance sporting performance and improve health & well being
• what are the 4 types of dietary supplements

  Glycogen loading

  Creatine monohydrate

  Sodium bicarbonate

  Caffeine
• Creatine monohydrate


  a supplement used to increase the amount of phosphocreatine stored in the muscles