Ergogenic Aids (nutritional) Flashcards
Memory method for ergogenic aids
A DRUGIE
Types of nutritional ergogenic aids
Glycogen loading
Creatine
Bicarbonate of soda
Caffeine
Nitrates
Pre/during/post event meals
What does A DRUGIE stand for?
Aerobic/ anaerobic
Description
Response from body
Used by
Good for/ gains
Illegal/ legal
Effects (side effects)
Glycogen loading: aerobic/ anaerobic
Aerobic
Glycogen loading: description
(7 days before event)- significantly reduce carbohydrate intake/ high protein diet
(7-3 days before event)- train at high intensity each day
(Depletion)- this causes severe glycogen depletion in muscles
(3 days before event)- taper training/ rest
(3 days before event)- eat high carbohydrate diet
Glycogen loading: response from body
Increased glycogen stores
Glycogen loading: used by
Endurance athletes
Glycogen loading: gains
Increases intensity & duration of performance, delays fatigue, speed up recovery and reduces risk of injury
Glycogen loading: Illegal/ legal
Legal
Glycogen loading: effects (side)
Gastrointestinal problems
Weight gain
Muscle stiffness
Creatine: aerobic/ anaerobic
Anaerobic
Creatine: description
Powder/ tablet supplements
Creatine: response from body
Increased pc stores
Increased ATP-PC energy system time
Creatine: used by
Power athletes
Creatine: gains
Increases intensity and duration of performance, delays fatigue, speeds up recovery and reduces risk of injury
Creatine: Illegal/ legal
Legal
Creatine: effects (side)
Gastrointestinal problems
Weight gain
Muscles stiffness
Bicarbonate of soda: aerobic/ anaerobic
Anaerobic