Diet, Nutrition and Ergogenic Aids

Question 1

What is the recommended daily calorie intake for men and women?

Answer 1

Men: 2550
Women: 1940

Question 2

What percentage of our diets should be carbohydrates, fats and proteins?

Answer 2

55% carbohydrates
30% fats
15% protein

Question 3

What is the role of carbohydrates?

Answer 3

Sugars and starches stored in the body/ muscle tissues as glycogen and released into the blood as glucose.
ROLE: provide muscles with fuel for ATP resynthesise, IMPORTANCE: anaerobic and aerobic exercise.
Surplus glucose= triglycerides= body fat.

Question 4

What is the role of proteins?

Answer 4

Made of amino- acids
ROLE: repair and rebuild muscle tissue, but if too many are consumed and there are not enough carbohydrates then they can be used for AEROBIC exercise- ATP resynthesise.
IMPORTANCE: repair muscle tissue, meat fish eggs.

Question 5

What is the role of fats?

Answer 5

ROLE: provide the body with fatty acids for energy production ALSO helps absorb fat soluble vitamins (ADEK)
IMPORTANCE: energy for endurance and fast sports
Saturated: butter, meat Unsaturated: avocado, nuts

Question 6

What is the role of minerals?

Answer 6

CALCIUM: strong bones and teeth (milk, dairy)
IRON: formation of haemoglobin (02 carrying component of RBC’S) - RED MEAT

Question 7

What is the role of Vitamins - 5 need to know

Answer 7

A- Aids growth and development (carrots)
B- helps form rBc’s (red meat)
C- forms Collagen for healthy bones (citrus fruits)
D- helps form strong Bones and teeth (sunlight)
K- promotes blood clotting (vegetables)

Question 8

What is the role of fibre?

Answer 8

ROLE: helps to keep the digestive system healthy- specifically the LARGE INTESTINE to allow absorbing of vitamins
IMPORTANCE: decreased CHD, decreases diabetes- WHOLEWHEAT eg: cereal, brown bread.

Question 9

What is the role of water?

Answer 9

ROL: regulate body temperature, transport nutrients and lubricate joints .
IMPORTANCE: decreased dehydration, decrease exhaustion and increase performance.

Question 10

Define energy?

Answer 10

The ability to perform work- J- 4.18 J= 1 calorie.

Question 11

Energy Expenditure?

Answer 11

The total amount of calories used.

Question 12

Energy Expenditure Calculation?

Answer 12

BMR + Physical Activity+ Thermic Effect = TDEE

(METS) (TEF)

Question 13

Define Basal Metabolic Rate?

Answer 13

The lowest amount of energy expenditure needed to sustain the bodies essential physiological functions

Question 14

Define Physical Activity (METS) ?

Answer 14

Energy expenditure during exercise/ activity.

Metabolic Equivalent Tasks- 1MET= 3.5ml/ kg/ min

Question 15

Define energy balance?

Answer 15

The relationship between energy expenditure (total amount of calories used) and energy intake (total calories consumed through food and drink)

scale= proteins, fats, carbs vs activity, exercise, RMR

Question 16

Define Ergogenic Aid?

Answer 16

A substance, method or object used to enhance performance- can be illegal or legal.
WADA- introduced Athletes Biological Passport in 2009- urine blood ect.

Question 17

What are the three pharmacological aids?

Answer 17

1. Anabolic Steroids -ILLEGAL
2. Recombient Erythropoietin- ILLEGAL
3. Human Growth Hormone (HGH)- ILLEGAL

Question 18

Anabolic Steroids?

Answer 18

A group of synthetic hormones linked to TESTOSTERONE that are injected to promote storage of protein, increasing mm
–Explosive, anaerobic performers eg: weight lifter, 100 m sprint.
+ higher intensity and duration of training, increased muscle mass, increased recovery time
-potential for LIVER damage, acne, (males) decreased sperm count and testicles (females) facial hair+ voice

Question 19

Recombient Erythropoietin (RhEPO)

Answer 19

A synthetic copy of the naturally occurring hormone EPO that is responsible for RBC production.
– Endurance/aerobic performers who rely on 02 supply
+ increase RBC and haemoglobin count, increased aerobic capacity and oxygen transport longer before OBLA
-hyper viscosity, blood clots, HA

Question 20

Human Growth Hormone (HGH)

Answer 20

A synthetic copy of the bodies naturally occurring growth hormone , used to increase PROTIEN SYNTHEISIS to increase repair and mm.
–maximal ,explosive performers eg: power lifter, sprinters
+increased mm and strength, increased intensity and duration, increased fat metabolism, speed of recovery.
-irregular / abnormal bone and muscle development, enlargement of vital organs= failure, joint weakness.

Question 21

What are the three Physiological Aids?

Answer 21

1. Blood Doping -ILLEGAL
2. Intermittent Hypoxic Training (IHT)- LEGAL
3. Cooling Aids-LEGAL

Question 22

Blood doping?

Answer 22

Between 450-800ml of blood is removed and frozen around 4 weeks prior to competition.
–endurance, aerobic performers eg: marathon
+increased RBC count and 02 carrying capacity, i time before OBLA and aerobic capacity, VO2 max
- increase in blood viscosity (blood clots), HA, HIV

Question 23

Intermittent Hypoxic Training (IHT)

Answer 23

Athletes train under hypoxic conditions where there is a low PP of O2- masks, altitude generating sleeping tents, high altitude above sea level-intervals- 30 mins
- aerobic, endurance athletes eg: marathon (interval= team game players)
+i RBC, i haemoglobin and O2 carrying capacity, delayed OBLA, increased aerobic capacity
-adaptations lost fast, can disrupt training programme and lead to DEMOTIVATION.

Question 24

Cooling Aids?

Answer 24

Pre Event-Ice vests and cold towel raps- reduce core body temp+ CV DRIFT
Injury Treatment- cooling ice packs, sprays, reduce pain and swelling- arterioles vasoconstrict to stop swelling and are then flushed with nutrient rich blood
Post- Event- Ice baths- speed recovery and decrease DOMS- vasoconstrict and remove waste, then flush.
– marathon runners, game players (endurance)
+d cv drift, d dehydration, d swelling, d DOMS d ijr.
-Ice burns, hide/ mask injuries, angina/ chest pains

Question 25

Nutrition Aids?

Answer 25

Timing of meals- strength/ endurance
Glycogen Loading 
Hydration 
Nitrates 
Bicarbonate 
Creatine

Question 26

Endurance athlete timing/ meals?

Answer 26

Pre Event- 3 hrs before- slow digesting carbs eg: porridge- low glycaemic index (Low GI)
1-2 hrs before- fast releasing carbs/ fats eg: energy bar to top up glycogen levels.

During- Jelly shot/ high sugar content- glycogen/ glucose for energy
Post- protein/ carbs- recovery.

Question 27

Strength athlete timing/ meals?

Answer 27

Pre event- 30-60 mins before- High GI, fast absorbing carbohydrate eg: rice.

Post- within 2 hrs- fast GI and protein to replace glycogen stores and repair eg: protein shake.

Question 28

Glycogen Loading?

Answer 28

The manipulation of carbohydrate intake one week prior to competition to max glycogen stores.
WEEK BEFORE- depletion stage- endurance exercise and no carbohydrates.
5-7= HIGH carbs and training is TAPERED
+i glycogen stores, increased endurance capacity, increased “energy” within muscle tissues= delay OBLA
-depletion stage= hypoglycaemia and lethargy and low recovery rates, loading= tiredness/ bloated.

Question 29

Hydration?

Answer 29

Decreases dehydration and loss of electrolytes through sweat( salts and minerals that conduct electrical impulse) = fatigue and cramping.

HYPOTONIC - lower glucose than bloodstream, mainly hydrates and replaces lost fluids eg: jockey, gymnast.
ISOTONIC- equal concentration of glucose to bloodstream= glucose for energy production eg: netball+ football players.
HYPERTONIC- higher glucose level than bloodstream, can cause dehydration.

Question 30

Creatine Supplementation?

Answer 30

Made of amino acids- used to resynthesise ATP and in PC stores= produces energy
– Increase power out-put for a short time= 100m sprint
+Increased PC stores to increase energy and power output, aids recovery, increased strength
- increased dehydration= muscle cramps, stress on vital organs, headaches.

Question 31

Bicarbonate?

Answer 31

A solution of bicarbonate is consumed 1HR prior to event= increased bicarbonate ions that attract and neutralise HYDROGEN IONS, decreasing pH of the blood and buffering.
+i tolerance to lactic acid , buffering capacity, greater gains possible
-dioreah, vomiting, cramps - 400 M RUNNER

Question 32

Nitrates?

Answer 32

Inorganic compounds that DIOLATE BLOOD VESSELS= reduced blood pressure- ROOT VEG
Has an important role in the vascular shunt mechanism and metabolic functions.
+i blood flow, decreased blood pressure, delays fatigue, allows greater oxygenated blood transport
-headaches, dizziness.