Diet + nutrition

Question 1

Carbohydrates

Answer 1

• main source of fast release energy
• used at all intensities

Question 2

Fats

Answer 2

• slow release energy
• used for aerobic exercise
• used at rest + low intensities

Question 3

Proteins

Answer 3

• used for growth + repair of muscles
• used as a minor energy source -> when body has used glycogen + fat stores

Question 4

Vitamin B-12

Answer 4

reduces fatigue + improves muscular endurance

Question 5

Saturated fats

Answer 5

• acts as a fuel source but causes high LDL levels
  -> which makes it hard for athletes to have proper blood flow + oxygen transport

Question 6

Trans fats

Answer 6

• affect cholestrol levels so if a lot of trans fats are consumed:
  -> drop in performance due to decreased blood flow

Question 7

Fibre

Answer 7

sustainable energy source
slows energy breakdown

Question 8

Vitamin D

Answer 8

controls calcium absorbance

Question 9

Iron

Answer 9

formation of haemoglobin
removed toxins/ drugs from blood

Question 10

Vitamin C

Answer 10

involved in production of collagen
involved in structure + function of blood vessels

Question 11

Sodium

Answer 11

helps regulate muscle contractions, nerve function + blood pressure
- regulates water content

Question 12

Glycogen loading Method A

Answer 12

• reduce glycogen levels by endurance training
  For 3 days:
• follow low carb diet with tapering in training
• next few days follow high carb diet with little to no training

increase water intake -> helps glycogen loading

Question 13

Glycogen loading Method B

Answer 13

Day before comp - complete 3 mins high intensity excericse
- carbo window opens immediately after
- eat high carb diet within 20 mins of finishing excercise
- carbo window closes after 2 hours

increase water intake -> helps glycogen loading

Question 14

Glycogen loading Method C

Answer 14

Non- depletion protocol
Reduce training week before comp
- 3 days before comp -> follow high carb diet
-> continue with light intensity training

increase water intake -> helps glycogen loading

Question 15

Positives of glycogen loading

Answer 15

• increased glycogen stores
• delays fatigue
• increased endurnace

Question 16

Negatives of glycogen loading

Answer 16

During carbo loading
- water retention (bloating)
- heavy legs
- affects digestion
- weight increase

During depletion stage
- irritability
- lack of energy

Question 17

Sodium bi-carbonate

Answer 17

Increases buffering capacity of blood

Neutralises negative effect of lactic acid + hydrogen ions
-> ‘soda loading’ - reduces acidity to reduce fatigue

Athlettes can continue to excericse at high intensities for longer

Question 18

Side effects of sodium bi-carbonate

Answer 18

vomiting
pain
cramping
diahorrea
bloating

Question 19

Creatine

Answer 19

Increases amount of phosphocreatine stored in muscles
-> used to fuel ATP-PC system

Used by athletes who perform explosive actions

Question 20

creatine positives

Answer 20

improves muscle mass
replenishes ATP

Question 21

creatine negatives

Answer 21

dehydration
bloating
muscle cramps
liver damage

Question 22

Caffeine

Answer 22

Stimulant
- will increase alterness + reduce fatigue
- improves mobilisation of fatty acids -> spares glycogen stores

Used by endurance performers who predominately use aerobins sysetm

Question 23

Side effects of caffeine

Answer 23

• increased risk of dehydration
• irritability
• insomnia
• anxiety