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Sport studies- diet

Terms in this set (44)

Simple carbohydrates and complex carbohydrates
What are the two types of carbohydrates
Glucose and it enters the blood stream. The glucose is stored in the muscles and liver as glycogen
Carbohydrates in good are digested and converted into
A slower, sustained release of glucose. They should be consumed 3-4 hours before exercise
Foods with lower glyceaemic index cause
Cause a rapid, short rise in blood glucose. They should be consumed 1-2 hours before exercise
Foods with higher glycaemic index
Pasta, rice or beans
Give an example of a food with high glycaemic index
Fruit smoothies, fruit, yoghurt
Give an example of a food with a low glycaemic index
Carbohydrates
Are the principle source of energy used by the body at all levels of activity, from rest to intense activity
Excessive weight gain which will effect stamina. It can limit flexibility and lead to problems such as coronary heart disease because of high cholesterol
Too much saturated fat can lead to...
Can lead to fatty deposits developing in the arteries
Low-density lipoproteins
Take cholesterol away from the parts of the body where it has accumulated to the liver where it is disposed of
High-density lipoproteins
Protein
Important for muscle growth and repair
Saturated fat is bad
Is saturated fat or unsaturated fat bad?
Meat, fish, eggs
Give an example of protein
Fat-soluble- A,D,E and K
Water soluble vitamins- B and C
Name the two types of vitamins
Vitamins
Keep an individual healthy with a good immune system and this allows a performer to train maximally and recover quickly
Protects cells. Helps maintenance of bones, teeth and gums
Functions of vitamin c
Absorption of calcium
Functions of vitamin D
Keeps nervous system healthy
Functions of vitamin B1
Keeps the skin, eyes and nervous system healthy
Functions of B2
Helps form haemoglobin
Functions of B6
Releases energy from food
Functions of B12
Minerals
Tend to be dissolved by the body as ions and are called electrolytes
To facilitate the transmission of the nerve impulses and enable effective muscle contraction
What are the two functions of minerals
Calcium
Is needed for strong bones and teeth and is also necessary for efficient nerve and muscle function
Sodium
This helps regulate fluid levels in the body. Too much of this is linked to an increase in blood pressure which can increase the risk of a stroke or heart attack
Iron
This helps in the formation of haemoglobin in red blood cells which helps transport oxygen. A lack of iron can lead to anaemia
Fibre
This can slow down the time it takes the body to break down food, which can result in a more sustained release of energy
Wholemeal bread and pasta
Good sources of fibre are
Dehydration
Occurs when the body is losing more fluid than it is taking in
Water
It transports nutrients, hormones and waste products around the body
Blood viscosity increases, muscle fatigue and headaches, increased heart rate and a lower cardiac output
List some effects dehydration has
Glycogen loading, creatine monohydrate, sodium bicarbonate, caffeine
Name the four types of dietary supplements
Six days before an important competition a performer eats a diet high in protein for three days and exercises at relatively high intensity to burn off any existing glycogen stores. This is followed by three days of a diet high in carbohydrates and some light training
Describe glycogen loading
By depleting the stores they can then increase up to two times the original amount and can prevent 'hitting the wall'
What benefits do glycogen loading have
Heavy legs, weight increase
Negative effects of glycogen loading
Creatine monohydrate
This is a supplement used to increase the amount of phosphocreatine stored in the muscles which is used to fuel the ATP-PC system which provides energy
Improves muscle mass and provides ATP
Positive effects of creatine monohydrate
Hinders aerobic performance. Mixed evidence to show benefits
Negative effects of creatine monohydrate
Sodium bicarbonate
Is an antacid and can increase the buffering capacity of the blood so it can neutralise the negative effects of lactic acid
Delays fatigue, reduces acidity in the muscle cells
Positive effects of sodium bicarbonate
Side effects include vomiting, pain, cramping, diarrhoea
Negative effects of sodium bicarbonate
Caffeine
Is a stimulant so can increase mental alertness and reduce fatigue
Improves reaction time, allows fat to be used as an energy source, benefits aerobic performance
Positive effects of caffeine
Loss of fine control, against rules of most sports. Side effects include dehydration, muscle cramps, irregular heart beat
Negative effects of caffeine
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