Diet and supps

Question 1

Energy intake more than energy outake ORA

Answer 1

• Taking in more enrrgy than is being expended = weight gain
• This balance is preffered ia thlete sneed to gain weight to be correct BW in a sport e.g weightlifting where body/mass are impt to generat power

Question 2

Glucose osmlality according to drinks: HYPERTONIC, HYPOTONIC, ISOTONIC

Answer 2

HYPERTONIC
- Drinks which have higher glucose osmolality than blood, so more beneficial after sport or when energy required over a short period as takes time to digest

HYPOTONIC:
- Drinks which have lower glucose osmolality than blood, so more benficial when performing long duration, LISS excercises - during/before race, less energy needed to digest glucose

ISOTONIC:
- Same glucose osmolality as blood + removed from stomach as same rate as water- can be consumed during/optimal as no energy wasted to digets glucose

Question 3

Creatine

Answer 3

• increased PC stores in muscles
• increased power + strength
• extned ATPPC ss by 1s or longer (longer than 10s) = good for power/speed/anerobic acticities
• increases muscle mass leasing to increased strength levels due to more MF
• Increased muscular hypoetrophy
• Can cause excess water retention/bloating, muscular cramps and kindey damage
• power athletes

Question 4

Caffeine

Answer 4

• Found in enegry drinks/coffee
• Reduced percieved fatigue/effort on CNS
• Increases HR/BPP so increased O2 blood flow to working muscles activatig energy ss liek Aerobic ss
• Imrpoved nervous stimulation/ reaction time/ more alert
• High levels of fat metabolism so glycogen stores spared
• Irritability, anxiety, dehydration

Question 5

Sodium bicarbonate

Answer 5

• Increases levels of bicarbonate present in body to act as pH buffet to lactic acid
• neutralises lactic acid reducing its effect on muscles
• Cause nasuea/upset stomach/gas

Question 7

Whey protein

Answer 7

• Increased muscular hypertrophy
• Protein powder/protein bars
• Increased muscle protein synthesis as more protein levels in body to promote muscle tissue recovery
• promotoes recovery of soft tissue damage injuries e.g sprains/strains to muscle tear
• if adequate protein alr consumed its ineffective
• reduces muscle breakdown
• bloating/naesua
• athelets who need to gain power/strength

Question 8

AA + tart cherry juice

Answer 8

• increased muscle reocvery
• increased msucle protein synthesis
• imrpoves strength + endurance
• nasuea
• Endurance athletes + strength athletes tend to take cherry juice after intense training + racing.
• It is a recovery aid.
• Reduces muscle pain
• reduces inflammation in joints common in endurance or strength athletes allowing them to increase volume and intensity
• Diarrhea or vomiting

Question 9

4 Discuss the strategies an athlete could use to ensure optimal food, fuel and fluid
intake before, during and after a marathon.

Answer 9

Before
* Carb loading
* Adequate hydration
During
* Hydration strategies
* Sport drinks
* Gels
* Electrolytes
After
* 2-hour window of opportunity
* Protein intake
* Rehydration
* Glycogen restoration