Nutritional aids

Question 1

What is a nutritional aid?

Answer 1

A supplement, food or drink that is consumed to enhance performance or recovery. All legal

Question 2

What is hydration?

Answer 2

Orally consumed
H2O, Gells, Energy drinks
0.5 L 1-2 hrs pre event
250ml every 15 mins during event
0.5L for every 0.5kg lost post event
All athletes

Question 3

Benefits of Hydration?

Answer 3

Prevents dehydration and correct blood viscosity
Improves cognitive function.
Maximises Glucose/Glycogen replenishment.

Question 4

Risk of Hydration?

Answer 4

Reduced/low levels of sodium
Nausea/ vomiting / muscle weakness

Question 5

What is CHO Loading?

Answer 5

(DEPLETION) 7-Days pre event reduce CHO intake and increase protein diet and train at high intensity.
(LOADING) 3-Days prior event taper training or rest and east high CHO levels
Body compensates having being starved of glycogen by increases stores of glycogen.

Question 6

Is CHO for aerobic or anaerobic athletes?

Answer 6

Aerobic as reliant on large stores of glycogen.

Question 7

Benefits of CHO loading?

Answer 7

Increases muscle and liver glycogen stores by up to 50%
Increase exercise endurance/duration
Delays fatigue

Question 8

Drawbacks of CHO loading?

Answer 8

Weight gain
Muscle stiffness
Poor training quality.

Question 9

What is Creatine?

Answer 9

Synthetic supplement in powder form dissolved into water or added to protein recovery shake.
Most common method is 3kg a day
Some athletes take creatine on a cycle.

Question 10

Is creatine for Aerobic or anaerobic athletes?

Answer 10

Intermitten
Power athletes
100m
Weightlifters

Question 11

Benefits of Creatine?

Answer 11

Increases Phospocreatine levels ATP/PC system
Increases maximum explosive strength speed and power.
Reduces reliant on lactic acid system

Question 12

Drawbacks of Creatine?

Answer 12

Considered safe but:
Stomach problems or distress
Increase water retention or weight gain
Muscle cramp or diarrhoea