Unit 1.1.5
- Created by: Emma
- Created on: 15-01-15 18:59
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- Unit 1.1.5
- Definitions
- DIET: The Normal Food We Eat
- BALANCED DIET: A Balanced Diet Contains The Best Ratio Of Nutrients To Match Your Lifestyle And Maintain Good Health
- Balanced diet will differ because of
- Work
- Metabolism
- Body Type
- Injury
- Balanced diet will differ because of
- Carbo-Loading
- Boosting the amount of gycogen in the body before competition
- Marathon runners/ triathletes
- Make maximum use of athletes energy resourses
- DIET PLAN
- Early on - more protein to help muscles repair after high intensity training
- Later on - High leels of carbs to increase glycogen stores, After race eat within 2 hours after race
- Blood Flow
- When excersize begins, blood is sent to the working muscles
- Less Blood is therefore availible for digestion in the gut
- Cramp
- The flow of blood from other areas into the muscles is known as
- BLOOD SHUNTING
- An excersise session should not start until 2/3 hourse after a meal
- Nutrients
- Micronutrients
- Minerals
- Calcium
- Vital to health, Strong bones, Muscle contraction, Strongest between 30-35
- Milk, Cheese, Cereals, Green Veg
- Lack causes osteoporosis
- Milk, Cheese, Cereals, Green Veg
- Vital to health, Strong bones, Muscle contraction, Strongest between 30-35
- Iron
- Carry Oxygen, Make red blood cells
- Anemia
- Meat, Liver, Green veg
- Carry Oxygen, Make red blood cells
- Sodium
- Regulate body water, Control blood pressure
- Salt, Milk, Celery, Drinking Water
- Regulate body water, Control blood pressure
- Potassium
- Build muscle, Control Electrical activity of heart
- Banana, Kiwi, Chicken, Fish
- Build muscle, Control Electrical activity of heart
- Zinc and Selenium in small amounts
- Calcium
- Vitamins
- A
- GOOD FOR VISION
- Milk, Cheese, Carrots
- GOOD FOR VISION
- B
- RELEASE CARBS
- Whole Grains, Nuts
- RELEASE CARBS
- C
- FIGHT INFECTION
- Fruit, Veg
- FIGHT INFECTION
- D
- ABSORB CALCIUM
- Milk, Liver, Fish, Eggs
- ABSORB CALCIUM
- E
- GROWTH & DEVELOPMENT
- Veg, Wholemeal bread
- GROWTH & DEVELOPMENT
- A
- Fibre
- Aids functioning of digestive system, Reduce cholesterol, Prevent constipation
- SOLUBLE
- Oats, Fruit, Veg,
- INSOLUBLE
- Wholegrain cereal and bread
- SOLUBLE
- Aids functioning of digestive system, Reduce cholesterol, Prevent constipation
- Water
- Minerals
- Macronutrients
- Fats
- 30%
- GOOD
- Oily fish, Leafy greens, Avocado, Nuts
- BAD
- Red Meat, Cheese, Dairy, Butter, Bacon
- GOOD/ UNSATURATED FATS are good for hair, skin, nails, immune system
- BAD/ SATURATED FATS clog arteries
- Carbohydrates
- COMPLEX
- Slow-release energy. Stored in muscles and liver as gycogen
- Oats, Rice, Cereal, Pasta
- SIMPLE
- Brown sugar, cakes, chocolate, sugar, fruit, veg
- Release sugar quickly. Needs to be burnt off
- 50%
- COMPLEX
- Proteins
- 15% max
- Needed by every cell
- Build muscle and provide energy
- Sources
- GOOD
- Chicken, Oily Fish, Eggs, Nuts, Cereal, Rice, Pasta
- BAD
- Red Meat
- GOOD
- Fats
- Micronutrients
- Definitions
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