Carb Loding And Caffiene - Ergogenic Aids

Question 1

What is are the step of the classic method of carbohydrate loading ?

Answer 1

Classic method:

1. Depletion phase (4-7 days before event)
   Diet = low carbs high fats + protein and normal training
2. Loading phase (1-3 days before)
   High carbs , adequate protein / minerals + tapering

Question 2

What is the step of the modern method of carbohydrate loading ?

Answer 2

(No depletion phase)
Loading phase (1-4 days before)

High carbs + adequate other food groups + tapering

Question 3

What are the potential benefits of the depletion phase ?

Answer 3

• increased enzyme glycogen synthase

Question 4

What are the potential benefits of the loading phase ?

Answer 4

• Increased glycogen synthase
• Increased glycogen stores
• Delayed fatigue

Question 5

What are the risks of the depletion phase ?

Answer 5

• Can disrupt pre-event routine
• fatigue and lethargy
• hypoglycaemia

Question 6

What are some risks of the loading phase ?

Answer 6

• can disrupt pre-event routine
• can cause weight gain as more water is needed to store additional glycogen

Question 7

Where can carbohydrate loading be seen ?

Answer 7

• endurance performers who rely on glycogen as fuel to release energy

Ie. Road cyclists, triathletes

Question 8

What is caffeine ?

Answer 8

A stimulant that rashes the brain quickly to stimulate the central nervous system.

Question 9

How should an athlete take caffeine ?

Answer 9

• 60 minutes before event
• liquid or gum form
  -3 mg/kg body mass

Question 10

What are the potential benefits of caffeine ?

Answer 10

• increased mental alertness
• increased breakdown of FFA’S for energy production
• delayed fatigue
• reserve glycogen stores

Question 11

What are the risks of caffeine ?

Answer 11

• insomnia
• dehydration
• nervousness or anxiety

Question 12

Where can caffeine be seen in sport ?

Answer 12

Speed or power athletes who sprint repeatedly ie. Games players

Also benefits endurance athletes

Question 13

What is hypoglycaemia ?

Answer 13

When blood glucose levels drop below normal levels, causing feelings of dizziness.

Question 14

What is glycogen synthase ?

Answer 14

The enzyme that speeds up glycogenesis. The conversion of glucose to glycogen.

Question 15

What is carbohydrate loading ?

Answer 15

Technique involving changes to nutrition and training load to maximise glycogen stores prior to an event.