Diet

Question 1

What are the 7 factors to a balanced diet?

Answer 1

1. Carbohydrates
2. Fats
3. Protein
4. Water
5. Vitamins
6. Minerals
7. Fibre

Question 2

Carbohydrates, why are they important?

Answer 2

• Carbohydrates are the main source of energy used by the body at all levels of activity, from rest to intensive exercise.

Question 3

What are the 2 types of carbohydrates?

Answer 3

Simple carbohydrates (sugars)
- Used during breaks in play.
- Fruits/ anything with refined sugar added.

Complex carbohydrates (starch)
- Consumed 3-4 hours prior to exercise.
- Bread, pasta, rice & vegetables.

Question 4

Carbohydrates- where does the energy come from?

Answer 4

• Carbohydrates are eaten.
• They are converted into glucose (blood sugar)- Lucozade sports= has high levels of glucose.
• The glucose is then stored in the muscles and the liver as glycogen- stored in sarcoplasm.

Question 5

Glycaemic index (A03)

Answer 5

• This is the release of carbohydrates and is important when considering training.
• Low glycaemic index= slow, sustained release of glucose to the blood (rice pasta etc).
  
  • Should be eaten 3-4 hours prior to exercise.
• High glycaemic index= rapid, short rise in blood glucose (fruits, banana, Haribo, Lucozade sports).
  
  • Should be eaten 1-2 hours before exercise.

Question 6

What are the 3 fats?

Answer 6

Saturated fats= Bad
Trans-fats= Bad
Unsaturated fats= Good

Question 7

Saturated fats

Answer 7

• High in LDL’s (leads to a build up as atheroma).
• Found in sweet and savoury foods, and animals sources.
• Too much leads to weight gain (which will affect stamina and VO2 max), loss of flexibility, and a build up of cholesterol.
• Cholesterol in the blood is carried by HDL’s & LDL’s.
  
  • LDL’s= deposits cholesterol in the arteries.
  • HDL’s= takes cholesterol to the liver to be disposed of.

Question 8

Unsaturated fats

Answer 8

• High in HDL’s.
• Found in Fish, Nuts, Avocados (remove LDL’s.
• Major source of energy during low intensity aerobic work- triglycerides.
• Cannot be used without oxygen (anaerobic work).
  
  • Beta-oxidation.
• Carrier for vitamins A, D, E & K.

Question 9

Trans fats

Answer 9

• Type of unsaturated fats.
• Found in meat and dairy products that have gone through an industrial process.
• The process adds Hydrogen which gives the product a longer shelf life.

Question 10

Proteins/ Amino Acids

Answer 10

• Found in meat, fish, eggs and dairy.
• Used for muscle growth and repair.
• Also make enzymes, hormones and haemoglobin.
• Important- only used as an energy source when glycogen and fats stores are low.

Used by power/strength athletes to repair muscle damage and promote muscle growth.

Question 11

Vitamins (C & D)

Answer 11

C
- Green Veg and fruit.
- Maintains bones= prevents injury, which may cause reversibility or detraining to occur (Help with movement).
- Maintains the connective tissue- tendons and ligaments.

D
- Sunlight, oily fish.
- Helps the body absorb calcium- leads to strong bones again.

Question 12

Vitamins (B complex) pt.1

Answer 12

B1 (spine)
- Source: eggs, nuts, bread.
- Keeps nervous system healthy- spatial summation and motor recruitment.

B2 (Poo)
- Dairy, vegetables, eggs.
- Helps break down and release energy from food- more glucose in the blood= more glycogen stored in the muscles/ liver.

Question 13

Vitamins (B complex) pt.2

Answer 13

B6 (G)
- Meat, fish, eggs.
- Helps form haemoglobin- more in the blood, higher oxygen-carrying capacity of blood.

B12 (D12- blood)
- Red meat, dairy products, fish.
- Makes red blood cells- higher oxygen carrying capacity of blood= more O2 to the muscles.

Question 14

Minerals

Answer 14

Calcium
- Needed for strong bones (prevent injury) and teeth.

Sodium (salt)
- Regulates fluid levels in the blood (temperature regulation).
- Too much leads to an increase in blood pressure which can lead to a heart attack.

Iron
- Helps form haemoglobin in red blood cells.
Haemoglobin= helps stamina.
- A lack of iron can lead to anaemia.

Minerals are dissolved by the body as ions and are called electrolytes.

Question 15

Fibre

Answer 15

• Used to cause bulk in the small intestine- helps prevent constipation.
• Fibre is more important during exercise as it slows down the time it takes to break down food.
  
  • This leads to a slower release of energy.