DIET AND NUTRITION Flashcards
DEFINE GLYCOGEN LOADING
a form of dietary manipulation to increase glycogen stores over and above of what can normally be stored. glycogen is the bodies preferred fuel for any endurance sport
HOW MANY GRAMS OF CARBOHYDRATES SHOULD AN ATHLETE HAVE
6-10 grams per kg of body weight
WHAT SHOULD AN ATHLETE DO 6 DAYS BEFORE A COMPETITION
a performer eats a diet very high in carbohydrates
WHAT ARE THE POSITIVES OF AN ATHLETE USING GLYCOGEN LOADING
- Increases glycogen stores in muscles
- Delays fatigue
- increases endurance capacity
WHAT ARE THE NEGATIVES THAT COULD OCCUR TO AN ATHLETE TAKING GLYCOGEN LOADING DURING THE CARBO LOADING PHASE
- water retention which results in bloating
- heavy legs
- affects digestion
- weight increase
WHAT ARE THE NEGATIVES THAT COULD OCCUR TO AN ATHLETE TAKING GLYCOGEN LOADING DURING THE DEPLETION PHASE
- irrability
- may be forced to alter the training programme through lack of energy
DEFINE SODIUM BICARBONATE
- A white soluble compound used as an antacid which can increase the buffering capacity which increases the lactate threshold
NAME THE POSITIVES OF SODIUM BICARBONATE
- reduces acidity in muscles in muscle cells
- delays fatigue
- increases the buffering capacity of the blood
NAME THE NEGATIVE EFFECTS OF SODIUM BICARBONATE
side effects
- vommiting
- pain
- cramping
- diaarohea
- bloating
DEFINE CREATINE MONOHYDRATE
- A compound the body can make naturally which supplies energy for muscular contraction, can also be used as a support to increase athlete performance
NAME THE NEGATIVES OF AN ATHLETE TAKING CREATINE MONOHYDRATE
- side effects such as muscle cramps and diarrhoea, water retention, bloating and vomiting
- hinders aerobic performance
NAME THE POSITIVES OF AN ATHLETE TAKING CREATINE MONOHYDRATE
- aims to provide atp
- replenishes phosphocreatine stores
- allows the ATP-PC system to last longer
- improves muscle mass
WHO WOULD USE CREATINE MONOHYDRATE
- athletes in explosive events- sprints / jumps
DEFINE CAFFINE
- a naturally occurring stimulant
- improves the mobilisation of fatty acids thereby spanning muscle glycogen stores
WHAT ARE THE POSITIVES OF USING CAFFINE
- increases mental alertness
- reduces effects on fatigue
- allows fats to be used as an energy source/ delays use of glycogen stores
- improves decision making / improves reaction time
- may benefit aerobic performance- endurance athletes
