Nutritional aids Flashcards

(12 cards)

1
Q

What is a nutritional aid?

A

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

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2
Q

What is hydration?

A

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

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3
Q

Benefits of Hydration?

A

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

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4
Q

Risk of Hydration?

A

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

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5
Q

What is CHO Loading?

A

(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.

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6
Q

Is CHO for aerobic or anaerobic athletes?

A

Aerobic as reliant on large stores of glycogen.

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7
Q

Benefits of CHO loading?

A

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

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8
Q

Drawbacks of CHO loading?

A

Weight gain
Muscle stiffness
Poor training quality.

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9
Q

What is Creatine?

A

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.

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10
Q

Is creatine for Aerobic or anaerobic athletes?

A

Intermitten
Power athletes
100m
Weightlifters

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11
Q

Benefits of Creatine?

A

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

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12
Q

Drawbacks of Creatine?

A

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

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