Nutritional Aids Flashcards

1
Q

Define glycogen/carbohydrate loading

A

The manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen

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2
Q

Describe the classic protocol for carbo loading

A

Day 1 - glycogen-depleting bout of endurance exercise
Days 2+3 - high protein, high fat diet
Day 4 - glycogen-depleting bout of endurance exercise
Days 5, 6+7 - high carbohydrate diet while training is tapered or reduced to resting

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3
Q

Performance benefits and risks of carbo/glycogen loading

A

P benefits:
Increased glycogen stores
Increased endurance capacity
Delays fatigue
Increased time to exhaustion by up to 30 per cent

Risks:
Hypoglycaemia in the depletion phase
Poor recovery rates in depletion stage
Lethargy and irritability in depletion phase
Gastrointestinal problems
Increased risk of injury
Affect meal preparation pre-competirion

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4
Q

What is creatine supplementation

A

Consumption of creatine monohydrate to increase stores of PC to increase intensity and duration of performance

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5
Q

Who typically uses creatine

A

Weightlifters and sprinters

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6
Q

Creatine benefits

A

Increases muscle stores of PC by up to 50 per cent, allowing a performer to train at a higher intensity for longer
Increased fuel for very high-intensity energy production (ATP-PC system)
Increased maximum and explosive strength

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7
Q

Creatine risks

A

Increased weight gain
Increased water retention
Muscle cramps
Gastrointestinal problems
Long term effects on health unclear

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8
Q

What is caffeine

A

Caffeine is a stimulant used to heighten the central nervous system and increase the breakdown of fat as a fuel for aerobic energy production

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9
Q

Performance benefits of caffeine

A

Increased nervous stimulation
Increased focus and concentration
Increased mobilisation of fats
Preservation of muscle glycogen
Increased endurance performance

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10
Q

Risks of caffiene

A

Diuretic effect leading to dehydration, insomnia and anxiety
Gastrointestinal problems

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11
Q

What is bicarbonate

A

Bicarbonate is an alkaline which acts as a buffer to neutralise a rise in acidity of the bloodstream.

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12
Q

Performance benefits of bicarbonate

A

Increased buffering capacity
Increased tolerance to lactic acid, delaying OBLA
Increased intensity and duration of performance

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13
Q

Risks of bicarbonate

A

Possible gastrointestinal problems
Unpleasant taste causing nausea

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14
Q

What is nitrate

A

Nitrates are inorganic compounds consumed by eating root vegetables such as beetroot, and leafy green vegetables. Dilates blood vessels.

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15
Q

Performance benefits of nitrate

A

Reduced blood pressure
Increased blood flow
Increased intensity of performance
Delays fatigue

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16
Q

Risks of nitrate

A

• Headaches, dizziness or light-headedness
• Long term effects on health unclear
• Possible carcinogenic risk