Nutrients

Question 1

Why do we need water?

Answer 1

-Helps remove waste products like lactic acid
-regulates body temp
-decreases cramps

Question 2

Why do we need minerals?
Give some examples of foods with minerals

Answer 2

essential for many bodily processes such as the chemical reactions that make our bones grow / get stronger, nervous system, red blood cells, and th immune system

Milk, fish, brocoli (calcium)
Red meat (iron)
Bananas, pulses (Potassium)

Question 3

why do we need fibre?

Give some examples of foods with fibre

Answer 3

effective bowel function and makes the digestive system work effectively
regulates blood sugar

Fruits, vegetables, nuts and cereals

Question 4

why do we need proteins?

Give some examples of foods with protein

Answer 4

grow and repair muscles
needed to make haemoglobin

Meat, fish, dairy and lentils

Question 5

why do we need fats?

Give some examples of foods with fats

Answer 5

helps protect vital organs
insulates keeps body warm
provides energy

Meats, cheese, cream, fish and nuts

tryglycerides- body fat
Fatty acids- fuels
saturated fats-solids, low intensity excercise
two type: simple sugar, complex starches

Question 6

why do we need vitamins?

Give some examples of foods with vitamins

Answer 6

prevents disease
helps metabolism to work properly
maintains overall health
Vital for the production of energy

A- liver, dairy, green veg
B- Vegetables, peanuts

Question 7

what are the nutritional strategies?

Answer 7

glycogen stores
fluid
vitamin and mineral supplements

Question 8

what does the nutritional strategy glycogen stores include?
What effect does it have on performance?
How else can they increase glycogen stores?

Answer 8

firstly the athlete depletes their glycogen stores by cutting down the amount of carbs in their diet
then 3 days before the event they massively increase the carbs they eat and it increases their glycogen stores so they have more energy for that event

delays the onset of fatigue

consumes carbs 2-4 hours before the event and then eat them two days after to replenish the glycogen stores

Question 9

what does the nutritional strategy fluids include?
What effect does it have on performance?

Answer 9

take fluids before, continuously during and after excercise in small amounts
even sports drinks

helps remove any waste products of excercise like lactic acid and helps transpport minerals around the body

Question 10

what does the nutritional strategy vitamin supplements include?
What effect does it have on performance?

Answer 10

giving a athlete who does regular excercise more vitamins to help maintain their overall body health

prevents illness and helps performance

Question 11

what factors should you consider with sports performance and nutrition?

Answer 11

-timing
-fluid intake
-iron intake
-suitable amounts of activity
-pyschological well being
- sharing ideas
-obsessed

Question 12

Why do we need carbohydrates?

Give some examples of foods with carbs

Answer 12

provide quick and efficient energy for excercise

Fruit, honey, biscuits and bread