Diet,Nutrition, Ergogenic Aids ✅

Question 1

What are carbohydrates used for

Answer 1

Vital for energy production (75%) of energy requirements
Converted into glycogen and glucose for energy in respiration

Question 2

What are the 2 types of carbohydrates, example and where are they stored

Answer 2

Starches, rice or potatoes, stored as glycogen in liver and muscles

Sugars, fruit or honey, circulate in bloodstream as glucose

Question 3

What are proteins essential for, give examples of foods

Answer 3

Growth and repair of tissues and cells
Making muscle proteins (increasing muscle size)
Making haemoglobin
Making enzymes, antibodies and collagen

Used as fuel when CHO and fats depleted

Meat, eggs, soya, milk

Question 4

What is the role of fats

Answer 4

Insulate nerves, form cell membranes and cushion organs
Provide an energy store, can be broken down for aerobic energy production and have twice the yield of CHOs

Question 5

What are the 2 types of fat, give example

Answer 5

Unsaturated fatty acids (liquid at room temp): eg avocado, soya beans, omega 3s(fish oil), olive oil: can boost delivery of oxygen, improve endurance recovery and reduce joint inflammation

Saturated fatty acids (typically solid at room temp): eg butter, bacon: intake limited to reduce risk of cardiovascular disease

Question 6

What is calcium iron and phosphorus essential for

Answer 6

Calcium: bone health, muscle contraction, nerve transmission, blood clotting

Iron: formation of haemoglobin, enzyme reactions, immune system

Phosphorus: bone health, energy production

Question 7

What do all of the vitamins do

Answer 7

Vitamin A: antioxidant properties, eye health
Vitamin D: bone health, protection against cancer and heart disease
Vitamin E: antioxidant properties, skin and eye health
Vitamin K: blood clotting, bone health
Vitamin C: skin, blood vessels, soft tissues
Vitamin B: breakdown of food, haemoglobin formation, skin and eye health

Question 8

What is Fibre essential for, what foods contain it

Answer 8

For the function of the large intestine
Found in cereals, bread, beans, lentils, fruit and vegetables
Fluid intake allows Fibre to perform properly

Question 9

What can dehydration result in

Answer 9

Decreased plasma volume and SV, increased temperature and HR

Question 10

What impacts do failing to consume sufficient calories have on the body

Answer 10

Muscle loss (atrophy)
Decreased intensity and duration of performance
Increased risk of fatigue, injury and illness

Question 11

What is basal metabolic rate

Answer 11

Minimum amount of energy required to sustain essential physiological function at rest

Question 12

What % of carbs fats and proteins should an average person intake

Answer 12

55% carbs
30% fat
15% proteins

Question 13

What is an ergogenic aid

Answer 13

A substance, method or object used to improve or enhance performance

Question 14

What are the 3 types of ergogenic aid

Answer 14

Pharmacological: increase levels of hormones or neural transmitters

Physiological:increase rate of adaptation of the body

Nutritional: relating to diet and hydration

Question 15

Give 3 examples of pharmacological aids, benefits and drawbacks of them

Answer 15

Anabolic steroids (illegal): BENEFITS, increase muscle mass and strength, increase recovery, increase intensity and duration of training, DRAWBCACKS: mood, liver damage heart failure

Erythropoietin (illegal):BENEFITS, increases RBC count and haemoglobin count, increased O2 transport, increased intensity and duration of performance, DRAWBACKS:increased blood viscosity, decreased cardiac output, risk of blood cuts

Human growth hormone (illegal): BENEFITS, increase muscle mass and strength, increased fat metabolism, increase blood glucose, increased recovery, increased intensity and duration of training, DRAWBACKS: abnormal bone and muscle development, enlargement of vital organs, risk of cancer and diabetes

Question 16

Give 3 examples of physiological aids, benefits and drawbacks

Answer 16

Blood doping (illegal): BENEFITS, increased RBC therefore more hemoglobin, increases O2 transportation, increased intensity and duration of performance, DRAWBACKS: increased blood viscosity, decreased CO, risk of blood clots and heart disease, infection

Intermittent hypoxic training (legal): BENEFITS, acclimatization for events at altitude, increases RBC therefore more haemoglobin, increased intensity and duration of performance, increased mitochondria buffering capacity delayed OBLA, DRAWBACKS, benefits stop when IHT stops, disrupt training patterns, decreased immune function, dehydration

Cooking aids: BENEFITS, reduce body temp, decreased sweating, dehydration and early fatigue, decreased injury pain and swelling, increased speed of recovery, DRAWBACKS, ice burns and pain, mask or worsen injuries, chest pain and not suitable for older people

Question 17

Describe the dietary manipulation before and event

Answer 17

Glycogen/carbs loading:
Day 1: intense exercise
Day 2-3: high protein/high fat
Day 4: intense exercise
Day 5-7: high CHO diet and tapering or rest

PRE EVENT MEAL
carbs 3 hours before event
1-2 hours before event s high GL food
Pre training meal 30-60 mins before event

DURING EVENT
Small amounts in activities lasting longer then 1 hour

POST EVENT
Consume carbs as soon as possible (within 30mins), repeat every 2 hours up to 6 hours

Question 18

What are 3 types of sports drink

Answer 18

Hypotonic= lower concentration of glucose then blood (prolonged exercise)

Isotonic= equal concentration of glucose to blood (events over 1 hour)

Hypertonic= higher concentration of glucose than blood (during recovery)

Question 19

Benefits and drawbacks of creatine

Answer 19

Legal
Benefits: increased PC stores, increased intensity and duration of training, increased max and explosive strength

Drawbacks: weight gain, muscle cramps, long term unclear, increased water retention

Question 20

Benefits and drawbacks of caffeine

Answer 20

Legal
Benefits: increased nervous stimulation, increased focus, increased metabolism of fats, increased endurance performance, preservation of muscle glycogen

Drawbacks: diuretic effect=dehydration, insomnia and anxiety

Question 21

Benefits and drawbacks of bicarbonate

Answer 21

Legal
Benefits: increased buffering capacity, increased tolerance of lactic acid delaying OBLA, increased intensity and duration of performance

Drawbacks: gastrointestinal problems, unpleasant taste

Question 22

Benefits and drawbacks of nitrates

Answer 22

Legal
Benefits: decreased BP, increased blood flow, increased intensity and duration of performance, delays fatigue

Drawbacks: headaches, long term effects unclear, possible carcinogenic risk