Nutritional aids Flashcards
(12 cards)
What is a nutritional aid?
A supplement, food or drink that is consumed to enhance performance or recovery. All legal
What is hydration?
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
Benefits of Hydration?
Prevents dehydration and correct blood viscosity
Improves cognitive function.
Maximises Glucose/Glycogen replenishment.
Risk of Hydration?
Reduced/low levels of sodium
Nausea/ vomiting / muscle weakness
What is CHO Loading?
(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.
Is CHO for aerobic or anaerobic athletes?
Aerobic as reliant on large stores of glycogen.
Benefits of CHO loading?
Increases muscle and liver glycogen stores by up to 50%
Increase exercise endurance/duration
Delays fatigue
Drawbacks of CHO loading?
Weight gain
Muscle stiffness
Poor training quality.
What is Creatine?
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.
Is creatine for Aerobic or anaerobic athletes?
Intermitten
Power athletes
100m
Weightlifters
Benefits of Creatine?
Increases Phospocreatine levels ATP/PC system
Increases maximum explosive strength speed and power.
Reduces reliant on lactic acid system
Drawbacks of Creatine?
Considered safe but:
Stomach problems or distress
Increase water retention or weight gain
Muscle cramp or diarrhoea