Diet and nutrition Flashcards
What is Human growth hormone
WADA status illegal
Synthetic product mimicking hormone made in pituitary gland
Used by power athletes like weightlifters
Strengths of HGH
Stimulates bone and muscle mass
So improved body fat composition
Increased strength and power
Improved cardiac output
Risks/negatives of HGH
Thickening of tissues around face, arms and legs
Increased risk of cancer and diabetes
Abnormal organ growth
What are anabolic steroids
WADA status illegal
Synthetic version of male sex hormone
Taken by injection or oral - oral due to digestive enzymes breaking it down when injected
Used by power athletes like weightlifters
Strengths of anabolic steroids
Increased muscle strength
Increased muscle mass and power
Train for longer and higher intensity
Reduced recovery time
Risks/negatives of anabolic steroids
Liver damage
Aggression
Mood swings
Addiction
What is EPO
WADA status illegal
Synthetic drug to increase red blood cell concentration of haemoglobin
Used by endurance athletes like marathon runners
Strengths of EPO
Increased red blood cell generation
Which increases oxygen carrying capacity
So can work aerobically for longer
Risks/negatives of EPO
Thicker blood so potential for blood clots
Stroke / heart attack
Infection from needles
What is blood doping
Blood is removed from athlete 3-4 weeks before the event, stored/frozen and re-injected into the athlete 2 hours before
Used by endurance athletes like marathon runners
Benefits of blood doping
Increase Red blood cell count
Increase oxygen carrying capacity
Increased duration/intensity of exercise
Increase aerobic capacity/VO2 max
Risks/negatives of Blood doping
Increased blood viscosity / blood pressure so risk of blood clots and strokes
Easily detected
Infection
What is intermittent hypoxic training
Intervals of breathing air low in oxygen and normal air
Using a mask to deliver hypoxic air
Sessions last from 15 to 90 minutes
Used by endurance athletes like marathon runners
Benefits of IHT
Delayed onset of lactic acid
Increased red blood cell concentration
Increased oxygen carrying capacity
Replicates high altitude training
Risks/negatives of IHT
Dehydration
Infection
Decreased immunity
Benefits lost quickly
Not safe for those with respiratory or cardiovascular health conditions
What are cooling aids
Pre event - Ice vests, Delay thermal strain/ effect of temp on body, reduce core body temp, reduce sweating
During - Reduce swelling
Post event - Ice baths, vasoconstriction reducing blood flow, afterwards flush of oxygenated blood helps remove lactic acid
General strengths of cooling aids
Reduce core body temperature
Reduce swelling
Flush of oxygenated blood to help remove lactic acid
Reduce sweating
Risks/negatives of cooling aids
Mask injury
Cause angina
Cause ice burns
Hyperventilation
What is nitrate
WADA - legal
Taken orally usually in a powder form, or found in root vegetables like beetroot
Used by endurance athletes like marathon runners
Strengths of nitrate
+ Reduce blood pressure
+ Dilate blood vessels
So increase blood flow
So delays OBLA and fatigue
Weaknesses of nitrate
Dizziness
Headaches
Gastrointestinal problems
Carcinogenic problems
What is Caffeine
WADA - legal but monitored
Taken orally found in drinks like coffee and energy drinks
Strengths of caffeine
Increased alertness
Decreased reaction time/quicker reaction time
Quicker restoration of glucose
Better preservation of glycogen stores due to fat stores being used first
Delays fatigue
Weaknesses of caffeine
Diaretic effect
Anxiety
Insomnia
Gastrointestinal problems
What is bicarbonate
WADA - legal
Alkaline which helps neutralise activity in blood - powder
Anaerobic athletes like shot put
Strengths of bicarbonate
Increased buffering capacity of lactic acid
Delays fatigue
Increased endurance
Neutralises acidity
Weaknesses of bicarbonate
Gastrointestinal problems
Nausea
What is creatine
WADA legal
Taken orally usually in powder form
Increases creatine stores by up to 50%
Used by weightlifters
Strengths of creatine
Increases creatine stores by up to 50%
Increase PC stores
Increase energy from ATP-PC system so fuel for very high intensity
Increase max and explosive strength
Decreased build up of lactic acid
Disadvantages of creatine
Gastrointestinal problems
Weight gain
Increased water retention
Long term effects are unclear
What are the stages of glycoloading
1 week before: Reduce carb intake, Increase protein intake, increase endurance activity
6-5 days before: Increase fats and proteins
4 days before: Reduce carb intake, Increase protein intake, increase endurance activity
3-1 days before: Increase carb intake and taper training
Strengths of glycoloading
Increased glycogen stores
Increased endurance capacity
Delays fatigue
Work harder for longer
Drawbacks of glycoloading
Hypoglycaemia - low blood sugar
Risk of injury
Bloating
Lethargic
Timing of meals - pre event meals
2-4 hours before - high carb meal - low Gi like pasta or porridge
1-2 hours before - High Gi meal - fast digestive - honey on a bagel
Timing of meals - during event meals
Energy gels, glucose tablets
Timing of meals - post event meals
Within 2 hours high carb - low Gi meals
Repeat for up to 6 hours
To replenish glycogen stores
Also protein after for muscle repair
Strengths of timing of meals
Maximise glycogen stores
Repair of muscle cells
Cons of timing of meals
Discomfort
Bloating
What are the pharmacological aids
Anabolic steroids
Erythropoietin (EPO)
Human growth hormone (HGH)
What are the physiological aids
Blood doping,
Intermittent hypoxic training (IHT)
Cooling aids
What are the nutritional aids
Amount of food
Composition of meals
Timing of meals
Hydration
Glycogen/carbohydrate loading
Creatine
Caffeine
Bicarbonate
Nitrate
