13.3 Nutritional Aids

Question 1

Describe how high GI foods can help performance

Answer 1

High GI foods such as lollies are broken down and absorbed rapidly and quickly replenish glycogen stores back to normal.

Question 2

Explain how low GI foods can help performance

Answer 2

Low GI foods such as bread and pasta, gradually release energy throughout an event so you don’t deplete your glycogen.

Question 3

Describe carbohydrate Gels

Answer 3

• Concentrated forms of carbohydrate
• Best used when likely to deplete their glycogen stores, such as 2 hrs + bike rides
• Convenient to consume and absorbed rapidly.

Question 4

List the disadvantages of carbohydrate gels

Answer 4

Expensive, cause gastric upset and need to be consumed with water.

Question 5

Describe Carbohydrate Loading

Answer 5

Intaking low GI foods 3-4 days prior to an event that goes for longer than 90 min, to avoid running out of carbs, therefore can work at a higher intensity aerobically for longer.

Question 6

List the disadvantages of carbohydrate loading

Answer 6

Feel bloated and have to stop taper training.

Question 7

List the negatives of sports drinks

Answer 7

Costly, negatively effect teeth, can increase weight if you don’t use the excess carbs.

Question 8

Describe carbohydrate Gels

Answer 8

Concentrated forms of carbohydrate in a small foil packet.

Question 9

List disadvantages of carbohydrate gels

Answer 9

Expensive, cause gastric upset and need to be consumed with water.

Question 10

Describe the use of creatine to improve performance

Answer 10

Increases CP stores, therefore can use the CP system for longer, hence work at maximal intensity for longer.

Question 11

Describe the use of Protein to improve performance

Answer 11

• Increased muscle mass and speeds up muscle repair therefore can train at best again faster.

Question 12

Explain the differences between the 3 types of sports drinks

Answer 12

• Isotonic has 4-8g/100ml of carbs and is absorbed at a similar rate to water.
• Hypotonic = less than 4g/100ml of carbs and best for replacing fluids.
• Hypertonic high concentration of carbs 8+g/100ml and thus are absorbed slower.

Question 13

Discuss using caffeine to assist performance

Answer 13

Caffiene is a stimulant so it speeds up reaction time, reduces fatigue and assists with glycogen sparing. Can causes dehydration and make sleeping difficult

Question 14

Explain how sports drinks improve performance

Answer 14

Rapidly replenish blood plasma therefore avoid dehdration, replenish glycogen to avoid running out of it and replenish electrolytes therfore allow you to absorb and retain more water.