Diet & Nutrition (pt.3) Flashcards
What is glycogen loading?
A form of dietary manipulation to increase glycogen stores over and above the range which can normally be stored(super compensation). Increased water intake can aid glycogen storage. It is mainly use by endurance performers
What are one of the three methods of glycogen loading?
Six days before competing, consuming a diet high in protein for three days & exercises at relatively high intensity to burn off any existing carb stores followed by three days of a diet high in carbs & some light training. By totally depleting glycogen stores they can be increased up to x2 the original amount preventing the performer from ‘hitting the wall’.
What is a method of glycogen loading?
A day before the event, three minutes of high intensity to open the ‘carb window’ replenishing glycogen stores during the first 20 minutes after exercise the body is most able to restore the lost glycogen. The ‘carb window’ closes after two hours.
What is the last method of glycogen loading?
Training is reduced a week before the event. Then three days before the competition a high carb diet is followed by light exercise
What are the positive effects of glycogen loading?
- increases glycogen storage
- increases glycogen store in muscle
- delays fatigue
- increases endurance capacity
What are the negative effects of glycogen loading?
- water retention results in bloating
- heavy legs
- digestive problems
- weight increase
- alteration to training programmes
What is creatine monohydrate?
This supplement is used to increase the amount of phosphocreatine stored in the muscles. It is used to fill ATP-PC system, which provides energy. Increasing the amount of creatine of creatine in the muscles allows the energy to last longer
What are the positive effects of creatine monohydrate?
- aims to provide ATP
- replenishes phosphocreatine stores
- allows ATP-PC last longer
- Improves muscle mass
What are the negative effects of creatine monohydrate?
- muscle cramps
- diarrhoea
- bloating & vomiting
- hinders aerobic performances
- mixed evidences to show benefits
What is the ATP-PC system?
The adenosine triphosphate - phosphocreatine system is an energy system that provides quick bursts of energy mainly useful for high intensity exercise but can only last up to 10seconds
What is sodium bicarbonate?
It is an antacid. It can increase the buffering capacity of blood neutralising the effect of lactic acid & hydrogen ions that are produced in the muscles that are produced in the muscles during high-intensity activity.
What are positive effects of sodium bicarbonate?
- reduces acidity in muscles
- delays fatigue
- increases the buffering capacity of the blood
What are the negative effects sodium bicarbonate?
- vomiting
- pain
- cramping
- feeling bloated
- diarrhoea
What is buffering?
The ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain the pH level
What is lactic acid?
A by-product of anaerobic respiration. As it accumulates it causes fatigue.
