DIET Flashcards
Glycigen loading
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
Positive of glycogen loading
Increases glycigen stores
Delays fatigue
Endurance capacity
Creatine monohydrate
Increase pc in muscles. Fuels atp-pc + imprives recovery times
Sofium bicarbonate
Increase bufferung capacity of yhe blood so it can neutralise effect of lactic acid and hydorgen ions produced. Refuces acidity to delay fatigue
Caffeine
Increases nental alertness and delays fatigue imprive mobolieation of fatty acids in body sparing glycogen stored
posiitive of caffeine
- 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
negative of caffeine
- 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
positives of creatine monohydrate
imporves ATP-PC system
increases pc stores
produces energy
negatives creatine monohydrate
side effects
hinders aerobic performance
mixed evidence