Diet And Hydration Flashcards
What is carbohydrate loading ?
Done to boost glycogen stores used for exercise using lactic acid and aerobic energy system.
What does the astrand method involve ?
Exhaustive bout of training 7 days before event, taper training after that, fat and protein diet 7-4 days before, carbohydrates only 3 days before.
What affects does the astrand method have on an athlete ?
Doubles glycogen stores in muscle and liver, leads to exhaustion, feeling of discomfort and can cause injury
What does the Sherman method involve ?
Taper training 7 days before event, mixed diet until 3 days before eat a high carbohydrate diet, low training volume
How many grams of carbohydrates per kg body weight should athletes following the Sherman method eat ?
8-10 grams per kg body weight
What are the affects of the Sherman method ?
Full of energy, glycogen stores in muscle and liver is doubled, dehydration
What are ergogenic aids ?
Any legal or illegal substance or equipment that improves performance
What are the positives of ergogenic aids ?
Enhance performance, improve recovery, psychological advantage
What are the negatives of ergogenic aids ?
Illegal, unknown long term health consequences, limited research , limited physical benefits
What is the purpose of creatine ?
To boost amount of creatine phosphate stored in muscle cells
What are the advantages of creatine
Allow greater power in high intensity short duration events, improve strength, gain mass,
What are the negatives of creatine
Limited research, strains liver, cause dehydration, can cause muscle cramps, limited research
What does caffeine help improve ?
Mental alertness, concentration, reaction time, helps the body use fat for energy cardiovascular endurance = allows work for longer
What are the negatives of caffeine ?
Illegal over a certain level, can cause sleep deprivation, leads to muscle cramps and dehydration and can be addictive
What are the 2 types of protein ?
Whey and Casein
What is protein supplementation used for ?
To grow and repair muscle fibres, speed up recovery, enhance energy, boost immune system
How much protein should we consume ?
2 grams per kg of body weight
What are the negatives of protein?
Can cause stomach upset and digestion problems
What are the attributes of whey protein ?
Rapidly digested, anabolic, fast acting , promote muscle growth
How long does whey protein take to act?
20 minutes until large amino acid blood spike occurs
When can you take whey protein ?
Before, during or after exercise
What are the attributes of casein protein ?
Anti catabolic, slow digestion, steady stream of amino acids into blood
What does anti catabolic mean ?
Stops muscle loss
How long does casein protein take to spike ?
3 to 4 hours
When should you take casein protein ?
Before bed or at the start of the day
What is the purpose of human growth hormone (HGH) ?
Boost testosterone levels, grow cells, improve recovery, increase muscle mass
What does human growth hormone allow ?
Longer and higher intensity training
What are the negatives of human growth hormone ?
Can cause violence, hair loss, mood swings, high blood pressure, infection and ban from sport
What is EPO ?
Natural hormone found in kidneys which is boosted by illegal supplementation
What are the positives of EPO ?
Increased red blood cell production = more oxygen and delayed fatigue= train longer and harder
What are the negatives of EPO ?
Increased blood viscosity which can cause blood clots, stroke and heart attack
What are the other attributes of EPO ?
Years worth of gains in weeks and used to be impossible to trace
What is ephedrine ?
A performance supplement, stimulant and decongestant
What are the effects of ephedrine ?
Increases heart rate, increased blood pressure, fat loss, improved concentration and more energy
What are the risks of ephedrine ?
Irregular heart rate, high blood pressure, heart attack, stroke
What does blood doping involve ?
Removing 2 pints of blood several weeks before completion, freezing it then reinjecting 1-2 days before event
Who is blood doping mainly used by ?
Endurance athletes
How does blood doping enhance performance ?
Increases red blood cells and haemoglobin = More oxygen to muscles = Work for longer at higher intensity
What are the risks involved with blood doping ?
Increases blood pressure, heart attack, stroke and infection from injection
How can the use of blood doping be identified?
Ages of blood can be identified using blood cell analysis and blood passports
When was a test for EPO created ?
2002
How many top 3 Tour De France athletes over the last 20 years have been found negative for use of illegal aids ?
5
What % of athletes use illegal aids ?
43.6%
Give 3 top levels athletes/ teams recently found guilty for drug use and when
Chinese 2024 Olympic swimming team
2020 Russian Olympic team
Maria Sharapova tennis player
