DIET Flashcards

1
Q

Glycigen loading

A

Increase glycogen stores over and over wbove what is notmalled stored.

4 day high in protein high intense
3 day high in carb low intense

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2
Q

Positive of glycogen loading

A

Increases glycigen stores
Delays fatigue
Endurance capacity

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3
Q

Creatine monohydrate

A

Increase pc in muscles. Fuels atp-pc + imprives recovery times

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4
Q

Sofium bicarbonate

A

Increase bufferung capacity of yhe blood so it can neutralise effect of lactic acid and hydorgen ions produced. Refuces acidity to delay fatigue

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5
Q

Caffeine

A

Increases nental alertness and delays fatigue imprive mobolieation of fatty acids in body sparing glycogen stored

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6
Q

posiitive of caffeine

A
  • increase alertnessdecision-making, meaning they continue to focus on positioning of competitors
  • Reduce the effects of fatigue, so could train for longer/last longer during performances
  • Help mobilise fats for energy meaning they can train/run for longer and maintain pace
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7
Q

negative of caffeine

A
  • Can cause side effects such as nausea meaning the marathon runner may miss training/not perform to full potential
  • Could affect sleep/recovery periods, which could cause fatigue
  •   May not be able to tolerate the high dosages, which may cause high rapid heart rate/digestive problems
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8
Q

positives of creatine monohydrate

A

imporves ATP-PC system
increases pc stores
produces energy

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9
Q

negatives creatine monohydrate

A

side effects
hinders aerobic performance
mixed evidence

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