Diet (unit 4)
- Created by: Anya Cooper
- Created on: 03-10-18 19:11
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- Diet (unit 4)
- A balanced diet involves having the energy output balancing with the energy input
- Carbohydrates
- involved in energy production
- simple sugars: provide quick energy sources including glucose and fructose
- Complex starches: have many sugar units and are much slower in releasing energy
- stored in muscles and the liver as glycogen but need to be replenished
- when exercise takes place glycogen is broken down into glucose
- Carb-loading (glycogen loading) deplete stores fro 3 days then high amount for 3 days
- recommend 60% of an athletes diet is made up of carbs
- complex - cereal, pasta, bread , fruit
- Simple- sugar, jam, confectionery, fruit juices
- Fats
- major source of energy for athletes performing low intensity endurance
- Triglycerides - stored in the form of body fat
- Fatty Acids- used as a fuel for energy production; either unsaturated or saturated
- consumption should be carefully monitored and can cause obesity
- - protects our vital organs , helps cell production, controls heat loss
- Proteins
- the building blocks for body tissue
- essential for repairing muscle and produces hemoglobin
- used as a back-up source of energy
- should account for 15% of total calorie intake
- if had in excess, it can have health risks
- meat, fish, poultry
- the amount broken down depends on the amount of exercise you do
- Vitamins
- - energy production, prevention of disease, functioning metabolism
- the body can only produce vitamin D
- an overdose of a vitamin can cause damage to the liver and hair loss
- Chemical compounds
- Minerals
- Macro-minerals = needed in large amounts (calcium, potassium)
- Trace elements= needed in very small amounts (iron, zinc)
- Iron = hemoglobin (meat and dairy)
- Calcium = bones and teeth= (dairy and green Veg
- Fibre= healthy bowel functions
- absorbs alot of water
- Fruit , veg, whole meal bread
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