A level PE - Exercise physiology (Diet and nutrition)

What is a balanced diet ?

Must meet energy requirements and provide necessary nutrients fir tissue growth and repair.

What does a balanced diet consist of in terms of carbohydrates?

50-60%

What does a balanced diet consist of in terms of fats?

20-30%

What does a balanced diet consist of in terms of proteins?

10-20%

what is energy expenditure?

the total amount of energy the body burns to maintain bodily functions and perform physical activity.

carbohydrates are …

primary energy source

what are simple carbohydrates and give an example

• quickly digested providing fast release of energy

• e.g sugars (only 10% of carbohydrates consumed daily should be sugars, excess sugars are stored as fats in adipose tissue)

what are complex carbohydrates and give an example.

• take longer to digest and provide slower release of energy

• starches (pasta)

define ‘hitting the wall’

• carbohydrate is stored as glycogen in the muscles and liver. When this store runs out it is know as ‘hitting the wall’.

what does GI stand for and mean ?

• Glycaemic Index is the rate at which glucose (energy) is released into the blood stream.

what ranking is glucose on the carbohydrate scale of 1-100

Glucose is 100 and is used as a reference against which the other foods are placed

define high GI foods

high GI foods provide a rapid surge in blood glucose levels, releasing energy quickly.

define low GI foods

Low GI foods are absorbed at a much slower rate so blood glucose levels are maintained, providing athletes with more sustainable energy.

dangers of high Glycaemic Index foods

1. they release glucose into bloodstream rapidly

2. if energy isn’t immediately used it gets stored as adipose tissue

3. they cause pancreas to secrete insulin

4. over long periods of time high levels of insulin can lead to body becoming tolerant to it 

5. Diabetes

benefits of low Glycaemic Index foods

1. better for health as they leave you felling fuller for longer.

2. provide a more sustainable energy source

when are high Glycaemic Index foods beneficial?

• as high GI foods release energy the fastest, they are beneficial during exercise and just after exercise.

when are low Glycaemic Index foods beneficial ?

• low GI foods release their energy slowly which is beneficial 3 hours prior to exercise and within 30minutes after intense exercise.

what should athletes consume in terms of Glycaemic Index foods after intense exercise ?

A mixture of low, medium, and high GI foods, are best consumed after intense exercise to refuel the body’s depleted glycogen stores.