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Nutrition (p2) - Coggle Diagram

- - - - fast absorbing but less energy production
      - cakes, biscuits, white bread / rice
    - - slower absorbing releasing less energy
      - wholegrains
      - bread
      - pastas
      - oats
  - - - CHD
      - hypertension
      - poor performance
        
        speed
        
        cardiorespiratory endurance
        
        agility
    - - saturated - bad
        
        cheese
        
        whole milk
        
        butter
        
        eggs
      - unsaturated - good
        
        avocados
        
        nuts
        
        seeds
        
        fish
      - trans - bad
        
        processed food
        
        deep fired
        
        enhanced flavours
  - - - optimal amount, liver has to work hard
      - converted to fat if too much
  - - - cells
      - blood viscosity
      - temperature regulation
        
        enzymes denaturing
        
        metabolism slow down
- - - - 1 glycogen = 38 creaATP
      - slow
    - - 1 glycogen = 2ATP
      - fast
- - - - ADEK
    - - B and C
    - - keeps nervous system and cells healthy
    - - production of red blood cells, therefore haemoglobin
    - - maintenance / health of bones and connective tissues
      - aids immune system
    - - absorption of calcium - healthy bones
  - - - regulation of fluid levels in the body
      - correct fluid balance for bodily function to be effective
    - - production of HB and myoglobin - oxy carrying capacity
      - production of enzymes
    - - formation / health of bones
      - helps transmit nerve impulses
- - - - endurance based
    - - use in 2hr + events
  - - - basically taper training and increase carb intake
    - - 3 days high intensity, with low carb intake - depleting glycogen stores
      - then 3 days taper and high carbs - super compentsation
      - problems
        
        not tapering training for as long as you should, so may feel lethargic, or heavy legs
        
        change in diet close to event - digestion problems
        
        carbohydrate stores water - bloating for event
    - - 1 day before athlete completes very high intensity 3mins (may not want to do this day before big competition)
      - slightly reducing glycogen levels and opens a 20min carb window
      - consume high level of carbs to cause super compensation