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DIET & NUTRITION - Coggle Diagram
DIET & NUTRITION
CARBOHYDRATES [55%]
- Essential for energy production, cell division active transport and formation of molecules
- Preferred fuel for exercise [75% energy requirement]
- Several forms:
- Startches: e.g rice, potatoes - stored as glycogen in liver & muscles
- Sugars: e.g fruit, honey- circulate in the blood stream as glucose
stored in body as glycogen, and converted to glucose for energy reproduction
- Glycogen and glucose provide fuel for anaerobic and aerobic energy production
- therefore they are crucial for endurance performers e.g marathon runners
- the best foods to consume are starches to maximise glycogen storeswhbich are then broken down to maintain blood glucose levels
- Otherwise surplus glycogen, associated with a high sugar diet will be converted to triglycerides (body fat)
PROTEINS [15%]
- Amino acids from protein are essential for growth and repair of cells and tissues
- Large quantities in milk, eggs, meat and soya
- Used to make muscle proteins, haemoglobin, enzymes, antibodies and collagen - they can also be broken down to provide energy aerobically if no other fuel is available
- Athletes have far higher protein requirements than their sedentary counterparts, to build new muscle cells and compensate for the increased muscle breakdown during and after intense activity
FATS [30%]
- Serve to insulate nerves, form cell membranes, cushion organs and provide an energy store
- provide essential fatty acids and the fat-soluble vitamins A, D, E
- Can also be broken down for aerobic energy production and have twice the energy yield of carbs
- SATURATED FATTY ACIDS
- type of fat molecule typically solid at room temp
- e.g butter, bacon
- should be limited to reduce the risk of cardiovascular disease
- UNSATURATED FATTY ACIDS
- type of fat molecule typically liquid at room temp
- E.G avocado, soya beans, fish oils
- Should be majority of intake
- omega-3s (fish oil) may be particularly beneficial for athletes, boosting the delivery of o2, improving endurance and recovery rates and reducing inflammation and joint stiffness
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MINERALS
- Essential inorganic nutrients required in small quantities to maintain healthy bodily functions
- Necessary for bone and tooth health, controlling bodily fluids, enzyme formation, breaking down food to release energy and normal nerve function
- Essential minerals found in meat/fish, cereal, nuts fruit, veggies and dairy foods
CALCIUM: important for bone health, muscle contraction, blood clotting
IRON: formation of haemoglobin, enzyme reactions and the immune system
PHOSPHOROUS: bone health & energy production
VITAMINS
- Essential organic nutrients required in small quantities to maintain healthy bodily functions
FAT SOLUBLE VITAMINS:
- stored in body and found mainly in fatty foods and animal products (e.g vegetable oils, dairy products, eggs)
- VITAMIN A - [antioxidant] eye health, cell & bone growth e.g leafy green veggies)
- VITAMIN D- bone health, protects against heart disease, cancer e.g salmon
- VITAMIN E -[antioxidant] skin, eye, immune system health e.g almonds
- VITAMIN K - blood clotting, bone health e.g leafy green veggies
- WATER SOLUBLE VITAMINS: - Not stored, require regular vitamin intake (e.gfruit, veggies, grains, milk and dairy foods)
- VITAMIN C: skin, blood vessel, tendon, ligament and bone health. e.g oranges
- VITAMIN B: breakdown of food, haemoglobin formation, skin, eye and nervous system health. e.g broccoli
WATER
- Accounts for 2/3 of body weight,
- Essential to allow chemical reactions and dissolve and move substances around the body
- required to regulate temp by moving het to the skin surface to evaporate (sweating)
- E.G blood plasma is 90% water and carries glucose to respiring muscles
- Essential for hydration, before during ad after training and competition especially in hot climates and endurance activities e.g triathlon
- Dehydration can result in decreased blood plasma volume, stroke volume and increased temp and heart rate
FIBRE :
- Found in fuels such as cereals, bread, beand, lentils, fruits and veggies
- important for union of large intestine
- high-fibre diet can reduce cholesterol, risk of diabetes and obesity