diet and nutrition Flashcards
(28 cards)
define balanced diet
a diet made up of major food groups without excess or defiency
what is carbo loading?
strategy involving changes to training AND nutrition that can maximise muscle glycogen (CHO) stores prior to an endurance competition
what are the 3 stages of carbo loading?
depletion
tapering
loading
explain what happens at the depletion stage
reduce glycogen stores from high intensity exercise
6-7 days before event
explain what happens at the tapering stage
reduce amount of exercise
1-6 days before event
rest on the final day
explain what happens at the loading stage
increasing intake of carbs to 80%
3-6 days before event
what is the glycaemic index?
ranking of how quickly foods make your blood glucose levels rise after eating them
what do high GI foods do?
fast release of glucose into bloodstream
what do low GI foods do?
slow and more gradual release of glucose into bloodstream
what level of GI would you eat pre game?
why?
low GI hours before - slow release so that by the time the event comes the glucose is in your bloodstream - build glycogen stores
high GI within the hour before - quick release to top up stores
what level of GI would you eat during a game?
why?
high GI - top up glycogen stores as they have depleted during exercise
what level of GI would you eat post game?
why?
high GI within the hour after - replenish glycogen stores quickly
low GI hours after - continue to build glycogen stores back to normal
what are the legal aids we have learnt about?
whey + casein
creatine supplements
caffeine
what are the benefits to whey and casein?
- easy to consume
- growth and repair of muscle
- combine with other foods/drinks
- helps reduce body fat - less calories
- slow release - fuller for longer
what are the negatives to whey and casein?
- don’t get any other nutrients
- expensive - amount and quality
what are the benefits to creatine supplements?
- increase PC stores
- work anaerobically for longer - ATP-PC system
- preserve glycogen stores
what is the negative to creatine supplements?
cause dehydration if fluid intake isn’t increased
what are the benefits to caffeine?
- decrease reaction time
- increase breakdown of free fatty acids - saves glycogen stores
what are the negatives to caffeine?
- increase blood pressure
- cause caffeine crash
- become dependent
- cause heart/heart regulation problems
- diuretic - cause dehydration
what are the illegal aids we have learnt about?
anabolic steroids
blood doping + EPO
ephedrine
human growth hormone
what are the benefits to anabolic steroids?
- increase muscle mass - strength and power
- decrease recovery time
what are the negatives to anabolic steroids?
- roid rage
- cause heart, kidney and liver problems
- affect mood and anger management
- females can acquire masculine features
- form of cheating - lead to bans
- affect performer through loss of income
what are the benefits to blood doping + EPO?
- more O2 to working muscles
- delay onset of LA
- replenish glycogen stores quicker
- quicker recovery
= work at a higher intensity for longer
what are the negatives to blood doping + EPO?
- increased risk of blood clots/more viscous blood
- more likely to have a heart attack/increase blood pressure
- difficult to test for
- form of cheating - lead to bans
- can affect performer through loss of income
