Dietary Manipulation Strategies

Question 1

What is dietary manipulation?

Answer 1

Altering an athlete’s food and drink intake, based on the requirements of their sports, to optimise performance

Question 2

What is carbohydrate loading?

Answer 2

A strategy to raise muscle glycogen stores above their normal levels prior to endurance competitions

Question 3

What is carbohydrate loading based upon?

Answer 3

> depletion: prolonged exercise reducing glycogen stores
repletion: high CHO diet and rest before activity - increasing glycogen stores

Question 4

What are the steps of carbohydrate loading?

Answer 4

1. Depletion of CHO stores 7 days before the event
2. Super-compensation of CHO stores 3 days before the event
3. Taper training to allow filling of CHO stores in the muscle and liver
4. CHO rich meal 2 hours before the event (with protein to slower CHO release)

Question 5

What are the benefits of carbohydrate loading?

Answer 5

> increased glycogen stores in the muscles and liver
more energy available
lasts longer at a higher rate
delay onset of fatigue
maintain pace for longer
prevent athlete from ‘hitting a wall’

Question 6

What are the negatives of carbohydrate loading?

Answer 6

> weight gain
water retention
digestive issues
constipation
only for endurance events

Question 7

What are some high carbohydrate foods?

Answer 7

> pasta
whole grains
bread
oatmeal
rice
cereal
granola

Question 8

How can athletes manipulate their diet prior to exercise?

Answer 8

> carbo-loading
caffeine
bicarbonate loading
H2O
hypotonic drinks
banana - slow release of glucose
amino acids
protein for slow CHO release

Question 9

How can athletes manipulate their diet during exercise?

Answer 9

> isotonic drinks
electrolytes
gels
jelly beans/babies
glucose tablets
H2O

Question 10

How can athletes manipulate their diet after exercise?

Answer 10

> hypertonic drinks
H2O
rehydration
‘2 hour window of opportunity’
protein loading
glycogen reloading

Question 11

What is protein loading?

Answer 11

Consumption of protein post-exercise
> increased protein synthesis
> protein shakes
> resynthesize damaged muscle cells
> growth of muscle fibres

Question 12

What is glycogen restoration?

Answer 12

> restoring lost carbohydrates post-exercise
recovery drinks - replenish stores

Question 13

What is the ‘2 hour window of opportunity’?

Answer 13

> time period post-exercise when muscles are primed to accept nutrients that stimulate muscle repair and growth
immediately after exercise
10-20g protein, 50-100g carbohydrates
rehydration
hypertonic drinks restore glucose and electrolytes
offset fatigue