Nutritional aids

Question 1

Caffine

Answer 1

Stimulant- heightens the sympathetic half of the nervous system
+Increase focus
+Increase fat metabolism, preserves muscle glycogen
-Diuretic, dehydration
-Anxiety

Question 2

Bicarbonate

Answer 2

Buffers rise in the acidity of blood during exercise
0.1-0.3g per kg

+Increase tolerance to lactic acid, delays OBLA
+Increase intensity & duration of performance

-Possible gastrointestinal problems
-Unpleasant taste, nausea

Question 3

Nitrate

Answer 3

+Lower blood pressure
+Increase blood flow
-Headaches
-Long-term effects unclear

Question 4

Creatine

Answer 4

Naturally occurring compound stored in muscles as phosphocreatine
Used in the ATP energy system
+Increase PC stores
+Increase fuel for high-intensity energy production
-Increase water retention
-Increase weight gain

Question 5

Nutrition for endurance athletes

Answer 5

Pre-event: 3 hr prior, low GI meal, e.g. rice
-1 hour prior, high GI snack, e.g. banana
During event: if over an hour, include 30-60g of high GI snack, e.g. sweets

Question 6

Nutrition for strength athletes

Answer 6

Pre-event: 30% lean protein
-Limited fat intake
-5-6 meals a day
-Complex carbs
Post training: 1-1.5kg of cards per hour
-Consumed with in 30mins, then at hours 2,4,6

Question 7

Glycogen loading- classic

Answer 7

Day 1: decrease glycogen, increase endurance exercise
Day 2 & 3: increase protein & fat
Day 4: Decrease glycogen, increase glycogen
Day 5-7: increase carbs for 48 hr before the event

Question 8

Glycogen loading- contemporary

Answer 8

-Increase carbs for 48hr before the event
-Decrease training 48 hours before the event to boost glycogen stores

Question 9

Glycogen loading- new method

Answer 9

-6-10 mins HIT training 24 hours before competition
-Increase carbs after HIT training, before event

Question 10

Glycogen loading

Answer 10

A strategy used by endurance athletes to maximise their glycogen stores before a competition/event

Question 11

Hydration

Answer 11

Dehydration or hyperhydration leads to a decrease in performance
Dehydration: Increase HR
-Inability to thermoregulate
-Increase blood viscosity
-Decrease cognitive function

Question 12

Isotonic

Answer 12

Drink optimised to energise and hydrate during exercise, has essential electrolytes to replenish the ones lost through sweat

Question 13

Hypotonic

Answer 13

Solution that has high solute concentration and low water potential compared to body fluids

Question 14

Hypertonic

Answer 14

Solution that has low solute concentration and high water potential compared to body fluids