Diet and nutrition

Question 1

What is Glycogen loading?

Answer 1

To increase glycogen stores over and above that which can be normally stored. Used by endurance athletes.

6 day before event eat high protein diets for 3 days with high intensity exercise. Then 3 days of carbohydrates diet and low intensity

Question 2

What are the Positives and negatives of glycogen loading?

Answer 2

Positives:

• increased glycogen stores
• delays fatigue
• increases endurance capacity

Negatives:

• water retention
• heavy legs
• weight increase
• lack of energy for training

Question 3

What is Creatine Monohydrate?

Answer 3

Supplement used to increase the amount of phosphocreatine stored in the muscles.
Creatine is a compound the body can make which supplies energy for muscular contractions and can be used to increase athletic performance.

Question 4

What are the positives and negatives of Creatine?

Answer 4

Positives:

• aims to provide ATP
• Replenishes phosphocreatine
• allows atp-pc system to last longer
• improvement to muscle mass

Negatives:

• muscle cramps
• diarrhoea
• water retention
• hinders aerobic performance
• mixed evidence to show benefits

Question 5

What is Sodium bicarbonate

Answer 5

An antiacid which buffers capacity of the blood so it can neutralise the negative effects of lactic acid and hydrogen ions that are produced in the muscle during high intensity activity

Question 6

What are the positives and negatives of sodium bicarbonate?

Answer 6

positives:
- reduces acidity in the muscle cells
- delays fatigue
- increases the buffering capacity of the blood

negatives :

• vomiting
• pain
• cramping
• diarrhoea
• bloating

Question 7

What is Caffeine?

Answer 7

a stimulant so it can increase mental alertness and reduce fatigue. It is also thought to improve the mobilisation of fatty acids in the body, thereby sparing muscle glycogen stores. Used by endurance athletes.

Question 8

What are the positives and negatives of caffeine?

Answer 8

Positives:

• stimulant/increase mental awareness
• reduces effects of fatigue
• allows fats to be used as energy source/ delays use of glycogen store
• improves decision making/ reaction time
• may benefit aerobic performance

Negatives :

• loss of fine control
• against rules in large amounts
• dehydration
• muscle cramps
• stomach cramps
• irregular heartbeat
• vomiting