Back to AI Flashcard MakerNutrition /A-Level PE AQA Diet and Nutrition Part 2
What are sources of B1 (thiamin)?
Yeast, egg, liver, wholegrain bread, nuts, red meat and cereals
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Key Terms
Term
Definition
What are sources of B1 (thiamin)?
Yeast, egg, liver, wholegrain bread, nuts, red meat and cereals
What does B2 (riboflavin) do?
Works with other B-group vitamins to help break down and release energy from food; Keeps skin, eyes, and nervous system healthy
What are sources of B2 (riboflavin)
Dairy products, liver, vegetables, eggs, cereals and fruit
What does B6 do?
Helps form haemoglobin; Helps body to use and store energy from protein and carbohydrates in food
What are sources of B6?
Meat, fish, eggs, bread, vegetables, and cereals
What does B12 do?
It makes red blood cells and keeps nervous system healthy
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| Term | Definition |
|---|---|
What are sources of B1 (thiamin)? | Yeast, egg, liver, wholegrain bread, nuts, red meat and cereals |
What does B2 (riboflavin) do? | Works with other B-group vitamins to help break down and release energy from food; Keeps skin, eyes, and nervous system healthy |
What are sources of B2 (riboflavin) | Dairy products, liver, vegetables, eggs, cereals and fruit |
What does B6 do? | Helps form haemoglobin; Helps body to use and store energy from protein and carbohydrates in food |
What are sources of B6? | Meat, fish, eggs, bread, vegetables, and cereals |
What does B12 do? | It makes red blood cells and keeps nervous system healthy |
What are sources of B12? | Red meat, dairy products and fish |
What are minerals? | Nutrients that are required for healthy body functions |
What is the mineral, calcium required for? | It is needed for strong bones and teeth. It is necessary for efficient nerve and muscle contraction which is important during exercise |
What is the mineral, sodium required for? | It helps regulate fluid levels in body. |
What can too much sodium do? | It can lead to an increase in blood pressure which can lead to an increase of stroke or heart attack |
What does the mineral, iron help with? | It is involved in the formation of haemoglobin in red blood cells which help the transport of oxygen and this improves stamina. |
What can a lack of iron lead to? | It can lead to anaemia |
Why is fibre important? | It is important during exercise as it can slow down the time it takes the body to break down food and this results in a slower and more sustained release of energy |
What do dietary fibres do? | They cause bulk in the small intestine, helping to prevent constipation and aiding digestion |
Where can you find fibres? | Wholemeal bread, pasta, potatoes, nuts, seeds, fruits, vegetables and pulses |
How much of body weight is made up of water? | 60% |
What does water transport? | It transports nutrients, hormones, and waste products around the body |
Why is water important? | It helps in regulating body temperature. |
What process does water get lost? | The cooling down process |
What can a lack of water lead to? | Dehydration |
What can dehydration lead to? | increase in blood viscosity which reduces blood flow to working muscles and the skin; sweating is reduced to prevent water loss which can result in the core temperature increasing; muscle fatigues and headaches s; reduction in the exchange of waste products/ transportation of nutrients; increased heart rate, results in a lower cardiac output; decreased performance/reaction time/decision making |
What is glycogen loading? | A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored (supercompensation) |
How can you aid glycogen storage? | An increase in water intake aids glycogen storage |
Who uses glycogen loading? | Used by endurance performers |
How many methods are there to glycogen loading? | There are three methods |
What is method 1? | Six days before competition, performers eat a diet high in protein for three days and exercise at a relatively high intensity to burn off any existing carbohydrate stores. Three days of a diet high in carbohydrate then follows and light training. |
What is the theory about method 1? | That by totally depleting glycogen stores they can then be increased by up to two times the original amount (supercompensation) and can prevent a performer from 'hitting the wall' |
What is method 2? | A day before competition, three minutes of high intensity exercise opens a 'carbo window'. Replenishing glycogen stores during the first 20 minutes immediately after exercise is when the body is most able to restore lost oxygen. The 'carbo window' closes after two hours |
What is method 3? | Non-depletion protocol training intensity reduced the week before competition. Then three days before competition a high carbohydrate diet is followed with light intensity exercise |
What are the positive effects of glycogen loading? | increases glycogen storage; increases glycogen stores in the muscle; delays fatigue; increases endurance capacity |
What are the negative effects that occur during the carbo loading phase? | water retention which results in bloating; heavy legs; problems with digestion; weight increase |
What are the negative effects that occur during the depletion phase of glycogen loading? | irritability; need to alter training programmes through lack of energy |
What is creatine monohydrate? | It is a supplement used to increase the amount of phosphocreatine stored in the muscles |
What is phosphocreatine used for? | It is used to fuel the ATP-PC system which provides energy |
What does increasing the phosphocreatine in muscles do? | It allows for energy systems to last longer and helps improve recovery times |
Who is most likely to experience the benefits? | Athletes in explosive events are most likely to experience the most benefits as they can perform at a higher intensity for longer |
What are the positive effects of creatine monohydrate? | aims to provide ATP; replenishes phosphocreatine stores; allows ATP-PC system to last longer; improves muscle mass |
What are the negative effects of creatine monohydrate? | muscle cramps, diarrhoea, water retention, bloating and vomiting; hinders aerobic performance; mixed evidence to show benefits |
What is sodium bicarbonate? | It is an antacid |
What does sodium bicarbonate do? | It increases buffering capacity of blood, so it can neutralise negative effects of lactic acid and hydrogen ions that are produced in the muscles during high-intensity activity |