Diet,Nutrition, Ergogenic Aids ✅ Flashcards
What are carbohydrates used for
Vital for energy production (75%) of energy requirements
Converted into glycogen and glucose for energy in respiration
What are the 2 types of carbohydrates, example and where are they stored
Starches, rice or potatoes, stored as glycogen in liver and muscles
Sugars, fruit or honey, circulate in bloodstream as glucose
What are proteins essential for, give examples of foods
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
What is the role of fats
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
What are the 2 types of fat, give example
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
What is calcium iron and phosphorus essential for
Calcium: bone health, muscle contraction, nerve transmission, blood clotting
Iron: formation of haemoglobin, enzyme reactions, immune system
Phosphorus: bone health, energy production
What do all of the vitamins do
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
What is Fibre essential for, what foods contain it
For the function of the large intestine
Found in cereals, bread, beans, lentils, fruit and vegetables
Fluid intake allows Fibre to perform properly
What can dehydration result in
Decreased plasma volume and SV, increased temperature and HR
What impacts do failing to consume sufficient calories have on the body
Muscle loss (atrophy)
Decreased intensity and duration of performance
Increased risk of fatigue, injury and illness
What is basal metabolic rate
Minimum amount of energy required to sustain essential physiological function at rest
What % of carbs fats and proteins should an average person intake
55% carbs
30% fat
15% proteins
What is an ergogenic aid
A substance, method or object used to improve or enhance performance
What are the 3 types of ergogenic aid
Pharmacological: increase levels of hormones or neural transmitters
Physiological:increase rate of adaptation of the body
Nutritional: relating to diet and hydration
Give 3 examples of pharmacological aids, benefits and drawbacks of them
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
Give 3 examples of physiological aids, benefits and drawbacks
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
Describe the dietary manipulation before and event
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
What are 3 types of sports drink
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)
Benefits and drawbacks of creatine
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
Benefits and drawbacks of caffeine
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
Benefits and drawbacks of bicarbonate
Legal
Benefits: increased buffering capacity, increased tolerance of lactic acid delaying OBLA, increased intensity and duration of performance
Drawbacks: gastrointestinal problems, unpleasant taste
Benefits and drawbacks of nitrates
Legal
Benefits: decreased BP, increased blood flow, increased intensity and duration of performance, delays fatigue
Drawbacks: headaches, long term effects unclear, possible carcinogenic risk
