Diet And Hydration

Question 1

What is carbohydrate loading ?

Answer 1

Done to boost glycogen stores used for exercise using lactic acid and aerobic energy system.

Question 2

What does the astrand method involve ?

Answer 2

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.

Question 3

What affects does the astrand method have on an athlete ?

Answer 3

Doubles glycogen stores in muscle and liver, leads to exhaustion, feeling of discomfort and can cause injury

Question 4

What does the Sherman method involve ?

Answer 4

Taper training 7 days before event, mixed diet until 3 days before eat a high carbohydrate diet, low training volume

Question 5

How many grams of carbohydrates per kg body weight should athletes following the Sherman method eat ?

Answer 5

8-10 grams per kg body weight

Question 6

What are the affects of the Sherman method ?

Answer 6

Full of energy, glycogen stores in muscle and liver is doubled, dehydration

Question 7

What are ergogenic aids ?

Answer 7

Any legal or illegal substance or equipment that improves performance

Question 8

What are the positives of ergogenic aids ?

Answer 8

Enhance performance, improve recovery, psychological advantage

Question 9

What are the negatives of ergogenic aids ?

Answer 9

Illegal, unknown long term health consequences, limited research , limited physical benefits

Question 10

What is the purpose of creatine ?

Answer 10

To boost amount of creatine phosphate stored in muscle cells

Question 11

What are the advantages of creatine

Answer 11

Allow greater power in high intensity short duration events, improve strength, gain mass,

Question 12

What are the negatives of creatine

Answer 12

Limited research, strains liver, cause dehydration, can cause muscle cramps, limited research

Question 13

What does caffeine help improve ?

Answer 13

Mental alertness, concentration, reaction time, helps the body use fat for energy cardiovascular endurance = allows work for longer

Question 14

What are the negatives of caffeine ?

Answer 14

Illegal over a certain level, can cause sleep deprivation, leads to muscle cramps and dehydration and can be addictive

Question 15

What are the 2 types of protein ?

Answer 15

Whey and Casein

Question 16

What is protein supplementation used for ?

Answer 16

To grow and repair muscle fibres, speed up recovery, enhance energy, boost immune system

Question 17

How much protein should we consume ?

Answer 17

2 grams per kg of body weight

Question 18

What are the negatives of protein?

Answer 18

Can cause stomach upset and digestion problems

Question 19

What are the attributes of whey protein ?

Answer 19

Rapidly digested, anabolic, fast acting , promote muscle growth

Question 20

How long does whey protein take to act?

Answer 20

20 minutes until large amino acid blood spike occurs

Question 21

When can you take whey protein ?

Answer 21

Before, during or after exercise

Question 22

What are the attributes of casein protein ?

Answer 22

Anti catabolic, slow digestion, steady stream of amino acids into blood

Question 23

What does anti catabolic mean ?

Answer 23

Stops muscle loss

Question 24

How long does casein protein take to spike ?

Answer 24

3 to 4 hours

Question 25

When should you take casein protein ?

Answer 25

Before bed or at the start of the day

Question 26

What is the purpose of human growth hormone (HGH) ?

Answer 26

Boost testosterone levels, grow cells, improve recovery, increase muscle mass

Question 27

What does human growth hormone allow ?

Answer 27

Longer and higher intensity training

Question 28

What are the negatives of human growth hormone ?

Answer 28

Can cause violence, hair loss, mood swings, high blood pressure, infection and ban from sport

Question 29

What is EPO ?

Answer 29

Natural hormone found in kidneys which is boosted by illegal supplementation

Question 30

What are the positives of EPO ?

Answer 30

Increased red blood cell production = more oxygen and delayed fatigue= train longer and harder

Question 31

What are the negatives of EPO ?

Answer 31

Increased blood viscosity which can cause blood clots, stroke and heart attack

Question 32

What are the other attributes of EPO ?

Answer 32

Years worth of gains in weeks and used to be impossible to trace

Question 33

What is ephedrine ?

Answer 33

A performance supplement, stimulant and decongestant

Question 34

What are the effects of ephedrine ?

Answer 34

Increases heart rate, increased blood pressure, fat loss, improved concentration and more energy

Question 35

What are the risks of ephedrine ?

Answer 35

Irregular heart rate, high blood pressure, heart attack, stroke

Question 36

What does blood doping involve ?

Answer 36

Removing 2 pints of blood several weeks before completion, freezing it then reinjecting 1-2 days before event

Question 37

Who is blood doping mainly used by ?

Answer 37

Endurance athletes

Question 38

How does blood doping enhance performance ?

Answer 38

Increases red blood cells and haemoglobin = More oxygen to muscles = Work for longer at higher intensity

Question 39

What are the risks involved with blood doping ?

Answer 39

Increases blood pressure, heart attack, stroke and infection from injection

Question 40

How can the use of blood doping be identified?

Answer 40

Ages of blood can be identified using blood cell analysis and blood passports

Question 41

When was a test for EPO created ?

Answer 41

2002

Question 42

How many top 3 Tour De France athletes over the last 20 years have been found negative for use of illegal aids ?

Answer 42

5

Question 43

What % of athletes use illegal aids ?

Answer 43

43.6%

Question 44

Give 3 top levels athletes/ teams recently found guilty for drug use and when

Answer 44

Chinese 2024 Olympic swimming team 2020 Russian Olympic team Maria Sharapova tennis player