Diet and Nutrition Flashcards
What is glycogen, how do the stores become depleted and what does this cause.
Glycogen is the key energy source for the body
They become depleted when breakdown of glycogen exceeds the replacement of the stores
Performer becomes fatigued
What is the 2 step process of glycogen loading ( 2 phases ) and the theory behind it
Depletion phase : 6 days before competition for 3 days the performer works at a relatively high intensity and a diet high in protein - burn off existing carbohydrates
Carbo-loading phase : Then the following 3 days the performer eats a diet high in carbohydrates and exercises at a low intensity ( light training )
Theory = glycogen stores can be doubled after depleting the original stores
What are the key positives ( 2/4 ) and negatives ( 3/6 ) of glycogen loading on the performer
Positives :
- Increased glycogen storage ( key )
- Delays fatigue
- Increase endurance capacity ( key )
- legal
Negatives :
- Depletion phase - Irritability, lack of energy/motivation so may alter training programme ( key )
- Carbo-loading phase : bloating, heavy legs ( key ) , affects digestion, weight increase ( key )
What does new research suggest
The body is most able to replenish glycogen stores in the first 20 minutes after exercise and therefore better performance the next day
What is the function of creatine monohydrate and what kind of athletes would use it ( why? )
Provides more phosphocreatine available in the muscles and therefore increasing the amount of time the ATP-PC system last for
- Athletes in explosive events use this as they can work at high intensities for longer as well as replenish their stores quicker
Positives ( 3/3 ) and negatives ( 3/4 ) of Creatine monohydrate
Positives :
- ATP-PC last longer
- quicker recovery
- can improve muscle mass
Negatives :
- hinders aerobic performance ( key )
- side effects : muscle cramps ( key ), vomiting ( key ), bloating ( water retention)
What athletes is glycogen loading most suited to ?
Most suited to endurance athletes / long distance like 3000m
What is the function of sodium bicarbonate ?
Is an antacid that increases the buffering capacity of the blood to neutralize the effects the negative effects from lactic acid and hydrogen ions ( which are acidic ) that are produced in high intensity work. Therefore it reduces the acidity of the blood and delaying fatigue
What athletes will benefit the most from sodium bicarbonate
Athletes that use the lactic acid system as this produces lactic acid ; therefore 100-400 meter races for example
Key positives (1/1) and key negatives (2/5) of sodium bicarbonate - what do the negatives cause
Positives : Delays fatigue so increases performance
Negatives : side effects ; bloating, vomitting, pain, diarrhoea and cramping = these will cause demotivation for the performer as they will not have the energy to train or perform.
What are the two functions of caffeine and what athletes would it benefit the most ?
functions :
- stimulant = increases mental alertness and reduces fatigue
- improves mobilization of fatty acids therefore sparing muscle glycogen stores
Athletes : Endurance athletes - predominantly use the aerobic system which use fats as an energy store as produces more ATP than glycogen
Other than the positives mentioned before what is one other key positive, 2 key negatives, 2 key side effects and what they could cause
Positives : Improves decision making/reaction time
Negatives : loss of fine control, large quantities are against the rules
Side effects : dehydration and insomnia which will effect training and are demotivating
Extra
What athletes are carbohydrates the best source of energy for
main fuel for high intensity anaerobic work like 100-400m - anaerobic glycolytic system
Extra
What is glycaemic index and what is the difference between high and low
ranks carbohydrates according to the effect on blood glucose levels
low = slow sustained release but lasts long
high = rapid release but doesn’t last in the blood for long
Extra
Why are saturated and trans fats bad and what are the two ways cholesterol is transported
Cause health problems like heart disease, lack of flexibility, diabetes, high cholesterol etc
- LDL - takes cholesterol to tissues - clogs arteries
- HDL - takes cholesterol to liver to be broken down
