Diet and nutrition

Question 1

What is Human growth hormone

Answer 1

WADA status illegal
Synthetic product mimicking hormone made in pituitary gland
Used by power athletes like weightlifters

Question 2

Strengths of HGH

Answer 2

Stimulates bone and muscle mass
So improved body fat composition
Increased strength and power
Improved cardiac output

Question 3

Risks/negatives of HGH

Answer 3

Thickening of tissues around face, arms and legs
Increased risk of cancer and diabetes
Abnormal organ growth

Question 4

What are anabolic steroids

Answer 4

WADA status illegal
Synthetic version of male sex hormone
Taken by injection or oral - oral due to digestive enzymes breaking it down when injected
Used by power athletes like weightlifters

Question 5

Strengths of anabolic steroids

Answer 5

Increased muscle strength
Increased muscle mass and power
Train for longer and higher intensity
Reduced recovery time

Question 6

Risks/negatives of anabolic steroids

Answer 6

Liver damage
Aggression
Mood swings
Addiction

Question 7

What is EPO

Answer 7

WADA status illegal
Synthetic drug to increase red blood cell concentration of haemoglobin
Injected
Used by endurance athletes like marathon runners

Question 8

Strengths of EPO

Answer 8

Increased red blood cell generation
Which increases oxygen carrying capacity
So can work aerobically for longer

Question 9

Risks/negatives of EPO

Answer 9

Thicker blood so potential for blood clots
Stroke / heart attack
Infection from needles

Question 10

What is blood doping

Answer 10

Blood is removed from athlete 3-4 weeks before the event, stored/frozen and re-injected into the athlete 2 hours before
Used by endurance athletes like marathon runners

Question 11

Benefits of blood doping

Answer 11

Increase Red blood cell count
Increase oxygen carrying capacity
Increased duration/intensity of exercise
Increase aerobic capacity/VO2 max

Question 12

Risks/negatives of Blood doping

Answer 12

Increased blood viscosity / blood pressure so risk of blood clots and strokes
Easily detected
Infection

Question 13

What is intermittent hypoxic training

Answer 13

Intervals of breathing air low in oxygen and normal air
Using a mask to deliver hypoxic air
Sessions last from 15 to 90 minutes
Used by endurance athletes like marathon runners

Question 14

Benefits of IHT

Answer 14

Delayed onset of lactic acid
Increased red blood cell concentration
Increased oxygen carrying capacity
Replicates high altitude training

Question 15

Risks/negatives of IHT

Answer 15

Dehydration
Infection
Decreased immunity
Benefits lost quickly
Not safe for those with respiratory or cardiovascular health conditions

Question 16

What are cooling aids

Answer 16

Pre event - Ice vests, Delay thermal strain/ effect of temp on body, reduce core body temp, reduce sweating
During - Reduce swelling
Post event - Ice baths, vasoconstriction reducing blood flow, afterwards flush of oxygenated blood helps remove lactic acid

Question 17

General strengths of cooling aids

Answer 17

Reduce core body temperature
Reduce swelling
Flush of oxygenated blood to help remove lactic acid
Reduce sweating

Question 18

Risks/negatives of cooling aids

Answer 18

Mask injury
Cause angina
Cause ice burns
Hyperventilation

Question 19

What is nitrate

Answer 19

WADA - legal
Taken orally usually in a powder form, or found in root vegetables like beetroot
Used by endurance athletes like marathon runners

Question 20

Strengths of nitrate

Answer 20

Reduce blood pressure
Dilate blood vessels
So increase blood flow
So delays OBLA and fatigue

Question 21

Weaknesses of nitrate

Answer 21

Dizziness
Headaches
Gastrointestinal problems
Carcinogenic problems

Question 22

What is Caffeine

Answer 22

WADA - legal but monitored
Taken orally found in drinks like coffee and energy drinks

Question 23

Strengths of caffeine

Answer 23

Increased alertness
Decreased reaction time/quicker reaction time
Quicker restoration of glucose
Better preservation of glycogen stores due to fat stores being used first
Delays fatigue

Question 24

Weaknesses of caffeine

Answer 24

Diaretic effect
Anxiety
Insomnia
Gastrointestinal problems

Question 25

What is bicarbonate

Answer 25

WADA - legal Alkaline which helps neutralise acidity in blood - powder Anaerobic athletes like shot put

Question 26

Strengths of bicarbonate

Answer 26

Increased buffering capacity of lactic acid Delays fatigue Increased endurance Neutralises acidity

Question 27

Weaknesses of bicarbonate

Answer 27

Gastrointestinal problems Nausea

Question 28

What is creatine

Answer 28

WADA legal Taken orally usually in powder form Increases creatine stores by up to 50% Used by weightlifters

Question 29

Strengths of creatine

Answer 29

Increases creatine stores by up to 50% Increase PC stores Increase energy from ATP-PC system so fuel for very high intensity Increase max and explosive strength Decreased build up of lactic acid

Question 30

Disadvantages of creatine

Answer 30

Gastrointestinal problems Weight gain Increased water retention Long term effects are unclear

Question 31

What are the stages of glycoloading

Answer 31

1 week before: Reduce carb intake, Increase protein intake, increase endurance activity 6-5 days before: Increase fats and proteins 4 days before: Reduce carb intake, Increase protein intake, increase endurance activity 3-1 days before: Increase carb intake and taper training

Question 32

Strengths of glycoloading

Answer 32

Increased glycogen stores Increased endurance capacity Delays fatigue Work harder for longer

Question 33

Drawbacks of glycoloading

Answer 33

Hypoglycaemia - low blood sugar Risk of injury Bloating Lethargic

Question 34

Timing of meals - pre event meals

Answer 34

2-4 hours before - high carb meal - low Gi like pasta or porridge 1-2 hours before - High Gi meal - fast digestive - honey on a bagel

Question 35

Timing of meals - during event meals

Answer 35

Energy gels, glucose tablets

Question 36

Timing of meals - post event meals

Answer 36

Within 2 hours high carb - low Gi meals Repeat for up to 6 hours To replenish glycogen stores Also protein after for muscle repair

Question 37

Strengths of timing of meals

Answer 37

Maximise glycogen stores Repair of muscle cells

Question 38

Cons of timing of meals

Answer 38

Discomfort Bloating

Question 39

What are the pharmacological aids

Answer 39

Anabolic steroids Erythropoietin (EPO) Human growth hormone (HGH)

Question 40

What are the physiological aids

Answer 40

Blood doping, Intermittent hypoxic training (IHT) Cooling aids

Question 41

What are the nutritional aids

Answer 41

Amount of food Composition of meals Timing of meals Hydration Glycogen/carbohydrate loading Creatine Caffeine Bicarbonate Nitrate