Nutritional Aids Flashcards
Define glycogen/carbohydrate loading
The manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen
Describe the classic protocol for carbo loading
Day 1 - glycogen-depleting bout of endurance exercise
Days 2+3 - high protein, high fat diet
Day 4 - glycogen-depleting bout of endurance exercise
Days 5, 6+7 - high carbohydrate diet while training is tapered or reduced to resting
Performance benefits and risks of carbo/glycogen loading
P benefits:
Increased glycogen stores
Increased endurance capacity
Delays fatigue
Increased time to exhaustion by up to 30 per cent
Risks:
Hypoglycaemia in the depletion phase
Poor recovery rates in depletion stage
Lethargy and irritability in depletion phase
Gastrointestinal problems
Increased risk of injury
Affect meal preparation pre-competirion
What is creatine supplementation
Consumption of creatine monohydrate to increase stores of PC to increase intensity and duration of performance
Who typically uses creatine
Weightlifters and sprinters
Creatine benefits
Increases muscle stores of PC by up to 50 per cent, allowing a performer to train at a higher intensity for longer
Increased fuel for very high-intensity energy production (ATP-PC system)
Increased maximum and explosive strength
Creatine risks
Increased weight gain
Increased water retention
Muscle cramps
Gastrointestinal problems
Long term effects on health unclear
What is caffeine
Caffeine is a stimulant used to heighten the central nervous system and increase the breakdown of fat as a fuel for aerobic energy production
Performance benefits of caffeine
Increased nervous stimulation
Increased focus and concentration
Increased mobilisation of fats
Preservation of muscle glycogen
Increased endurance performance
Risks of caffiene
Diuretic effect leading to dehydration, insomnia and anxiety
Gastrointestinal problems
What is bicarbonate
Bicarbonate is an alkaline which acts as a buffer to neutralise a rise in acidity of the bloodstream.
Performance benefits of bicarbonate
Increased buffering capacity
Increased tolerance to lactic acid, delaying OBLA
Increased intensity and duration of performance
Risks of bicarbonate
Possible gastrointestinal problems
Unpleasant taste causing nausea
What is nitrate
Nitrates are inorganic compounds consumed by eating root vegetables such as beetroot, and leafy green vegetables. Dilates blood vessels.
Performance benefits of nitrate
Reduced blood pressure
Increased blood flow
Increased intensity of performance
Delays fatigue
