balanced diet!

-carbohydrates
-fats
-protein
-water
-vitamins
-minerals
-fiber

simple and complex

the principal source of energy in the body.
also the main fule for high intensity/ anaerobic work.
carbohydrates are converted into glucose, which is the stored in the liver as glycogen

found in fruits and are easily digested. oftern found in processed foods and anything with refined sugar added

found in nearly all plant based foods, typically take longer for the body to digest. they are most commonly found in bread, pasts, rice and vegetables

the ranks of carbohydrates according to their effect on our blood glucose levels

the lower the glycemic index the slower and more sustained the release of glucose into the blood. a lower glycemic index means blood glucose levels are sustained for longer. a high glycemic index cause a rapid short rise in blood glycose levels

low 3-4 hours before. high 1-2 hours before

high- fruit smoothies, cereal bars, fruit
low- beans, toast, pasta

saturated, unsaturated

-found in both sweet and savory foods, but can come from animal sources

-excessive weight gain, which will affect stamina, limit flexibility and cause heath problems such as high BP, CHD and high cholesterol.
-

transport cholesterol in the blood to the tissues and are classes as 'bad' cholesterol as they are linked to increased heart disease

transport excess cholesterol in the blood to the liver to be broken down. 'good' cholesterol as they decrease the risk of heart disease

a type of unsaturated fats which are found in meat and dairy but most come from industrial processes which involve hydrogenation

unsaturated fats, and they are used for low intensity, aerobic exercise

as oxygen is in a limited supply and fats require oxygen to be broken down

fat soluble vitamins - A, D, E, K

muscle growth and repair, to make enzymes, hormones, and haemoglobin

power athletes whi have a greater need to repair and develop muscle tissue

when glycogen and fat stores are low

meat, fish, egg, dairy products

Fat soluble and water soluble vitamins

found primarily in animal products and fatty foods. the body stores them in the liver and fatty tissue for use at a later date. vitamin ADEK

found in a wide range of fruit, vegetables, and dairy products. they arent stored in the body so they need to be taken daily. excessive consumption wont have benificial effects as they will be excreted by urine. b vitamins and vitamin c

source- green vegetables and fruit. Exercise related function - protect cells and keep them healthy. helps to maintain bones, teeth, gums and connective tissue such as ligaments

source- mostly made by our body under the skin when its exposed to sunlight. small amount comes from oily fish and dairy products. Exercise related function- has a role in the absorption of calcium, which keeps bones and teeth healthy

source-yeast, eggs, liver, wholegrain bread, nuts, red meat, and cereals exercise related function- works with other B group vitamins to help break down and release energy from food. it keeps the nervous system healthy

source- Dairy products, liver, vegetables, eggs, cereals and fruit exercise related function -works with other B group vitamins to help break down and release energy from food. keeps skin, eyes and nervous system healthy

source- meat, fish, eggs, bread, vegetables, cereals exercise related function- helps for haemoglobin, helps the body use and store energy from protein and carbohydrate in food

source- red meat, dairy products and fish exercise related function- makes red blood cells and helps keep the nervous system healthy. Release energy from food

electrolytes

salts and minerals found in the blood that can conduct electrical impulses in the body

to facilitate the transmission of nerve impulses and enable effective muscle contraction. both of which are important during exercise

meat, fish, eggs, dairy products, cereals, vegetables, fruit and nuts

calcium, sodium and iron

needed for strong bones and teeth, and also necessary for efficient nerve and muscle function

helps to regulate fluid levels in the body, however too much sodium is linked withan increase in blood pressure which can increase the risk of a stroke or heart attack.

helps with the formation of haemoglobin in red blood cells which helps to transport oxygen. a lack of iron can lead to anaemia

wholemeal bread and pasta, potatoes, nuts, seeds, fruit, vegetables and pulses

it can slow down the time it takes the body to breakdown food, which results in a slower more sustained release of energy

bulk in the small intestine, helping to prevent constipation and aiding digestion

constitutes 60% of a persons body weight and is essential for good health. it is the main component of cells and plays a role in regulating body temperature

nutrients, hormones and waste products around the body.

through sweat which evaporates from the skin and prevent over heating, however this does meanwater is lost

when the body is loosing more fluid then its taking in

-blood viscosity increases, this will reduce blood flow to the skin and working muscles. -reduced sweating, which increases core temperature. -muscle fatigue and headaches. -reduction in the exchange of waste products/transportation of nutrients. - increased HR results in lower cardiac output. -decreased performance/ reactiontime/ decision making

For every kilogram of bodyweight lost during exercise a performer needs to drink 1.5 liters of fluid

products used to enhance sporting performance

a form of dietry manipulation to increase glycogen stores over and above that which can normally be stored. used by endurance athletes

glycogen stores become depleted, resulting in fatigue, and an inability to maintain the duration, and intensity of exercise

they need a diet rich in carbohydrates. research suggests atleast 6-10g of carbohydrate per kg of body weight

6 days before a big comp a performer eats a diet high in protein for 3 days and exercise is relativley high intense to burn off any existing carbohydrate stores. this is followed by 3 days of a diet high in carbs and some light training. this theory is by totally depelting glycogen stores they can then be increased by up to 2 times the original amount and can prevent a performer from hitting the wall

-increased glycogen storage and stores in the muscle, -delays fatigue. -increases endurance capacity

during carboloading phase: -water retention, which results in bloating. -Heavy legs, affects digestion, weight increase. during the depletion phase: -irritability, can alter the training programme through lack of energy

if they are replenished during the first 20 minute window after exercise, can enhance performance the next day. in the 20 minutes immediatly after exercise the body is most likely to restore lost glycogen. many elite performers drink chocolate milk (protein powder) to optimise recovery

this means they consume a 3:1 or 4:1 carbs:protein ratio. this allows them to resynthesis muscle glycogen more efficiently than carbohydrates alone. aditionally a liquid can be absorbed much faster and the performer can rehydrate at the same time

a suppliment used to increase the amount of phosphocreatine in the muscle

allow the ATP-PC system to last longer and can improve recovery times

athletes in explosive events scuh as sprints, jumps and throws as they can be performed at a higher intensity for longer

dehydration, bloating, muscle cramps, and slight liver damage

- it ams to produce energy. -replenished phosphocreatine stores, -allows the ATP-PC system to last longer. -improves muscle mass

-possible side effects, hinders aerobic performance, mixed evidence to show benifits

an antiacid which can increase the buffering capacity of blood and so can nutrealise the negative effects of lactic acid and hydrogen ions that are produced in the muscles during high intensity activity

the ability of the blood to compensate for the build-up of lactic acid or hydrogen ions to maintain the PH levels

it reduces the acidity within the muscle, inorder to delay fatigue, and allows a performer to continue to exercise at a very high intensity for longer

athletes who use the lactic acid system alot - anaerobic glycolitic system e.g 400m sprinters. as it produces alot of lactic acid

- reduces acidity in the muscles. - delays fatigue. -increases buffering capacity in the blood

posible side effects: vomiting, pain, cramping, diarrhoea and bloating

a natrually occuring stimulant, so it can increase mental alertness and reduce fatigue. its also thought to improve the mobalisation of fatty acids in the blood, so it spares muscle glycogen stores

by endurance athletes who predominantly use their aerobic system as fats are the perfered fule for low intensity, long duration exercise. research suggests 3mg of caffeine per kg of body weight or more showed the biggest sporting performance imporve

increased risk of dehydration as it is a diuretic, irritability, insomnia, and anxiety. also muscle and stomach cramps, vomitting, irregualr heart beat and diarrohea

increases the production of urine

-increases mental alertness. -reduces effects of fatigue. -allows fats to be used as energy source/delays the use of glycogen stores. -improves decision making skills/ reaction time. -may benisit aerobic performance

loss of fine control. -large quantities are against the rules in most sports. -possible side effects