Diet And Nutrition

Question 1

Describe which athletes increase carb intake

Answer 1

Endurance athletes would increase CHO intake to 65-70%, they require more glucose to train, compete and recover
Normal =50-60%

Question 2

Which athletes increase protein intake in diet?

Answer 2

Strength performers increase to 25-30%, ensuring they repair muscle
Normally - 12-15%

Question 3

How do athletes consume fats?

Answer 3

Intake would decrease to 25-30% to ensure fat isn’t stored in excess, allows more carbs to be consumes and used as fuel
Normal = 30-35%

Question 4

What is carbo loading ?

Answer 4

Changes in training and nutrition that maximise muscle glycogen stores prior to endurance competitions

Question 5

What are the performance benefits of carbo loading

Answer 5

• Improve performance by 2-3%
• Perform at high intensity for longer

Question 6

What is the Astrand 1979 method of carbo loading ?

Answer 6

Exhaustive bout of exercise 7 days before the event
Eat high protein, low carb diet to deprive muscle of carbs
3 days before then increase carbs and decrease exercise

Question 7

What is the Sherman 1981 method of carbo loading

Answer 7

DEPLETION - of glycogen stores 6-7 days before the event
TAPERING - Reductio of exercise over 1-6days
LOADING - Over a 3-6 day period increase carbs to 80% manipulating the glycemic index

Question 8

Describe the glycemic index ?

Answer 8

Ranking how quickly foods make your blood glucose rise after eating them
HIGH GI - Release energy / glucose quickly into the bloodstream
LOW GI - Release glucose slowly and more gradually into the bloodstream

Question 9

What is an ergogenic aid?

Answer 9

generic term which describes anything that enhances performance

Question 10

What are some legal ergogenic aids ?

Answer 10

Whey
Creatine supplements
Caffeine

Question 11

Describe how whey works

Answer 11

Broken down into amino acids which cause growth and repair of muscles
+ contain all 9 amino acids
+ readily available
+ reduce body fat
- Expensive in terms of amount
- Lack of nutrients

Question 12

Describe how creatine supplements are used

Answer 12

• Taken to enhance CP stores
  + increase PC stores
  + preserves glycogen stores
• long term effects are unknown
• can cause dehydration if fluid intake isn’t increased

Question 13

Describe how caffeine works

Answer 13

Stimulates the central nervous system
+ Decreases reaction time
+ increase breakdown of FFA’s
- Cause heat regulation problems
- investigation into whether large amounts should be banned

Question 14

What are some illegal ergogenic aids?

Answer 14

Anabolic steroids
Ephedrine
Human Growth Hormone
Blood Doping

Question 15

describe how anabolic steroids work

Answer 15

mimic the effects of testosterone
+ Promote increase in muscle mass
+ Aid muscle repair ( help with recovery )
- Females acquire male features
- Mood swings
- Heart, liver and kidney problems

Question 16

Describe the positives and negatives of HGH

Answer 16

+ Stimulate bone and cartilage growth
+ Increase blood glucose levels
- Arthritis
- Abnormal heart rhythm
- Glucose intolerance
- Cheating