Dietary Supplements :)

Question 1

glycogen loading

Answer 1

method to increase glycogen stores over and above normal levels (increase in water intake helps this)

• six days before comp p eats diet high in protein and exercises at high intensity
• three days before comp p eats diet high in carbs and does light training

by totally depleating stores iin first 3 days then they can be increased by up to two times the amount (supercompensation) and stops them hitting the wall

Question 2

glycogen loading advantages

Answer 2

increases glycogen storage

increases glycogen stores in the muscle

delays fatigue

increases endurance capacity

Question 3

glycogen loading disadvantages

Answer 3

depletion stage:
irritability
need to alter training programme as low energy

carbo loading stage:
water retention
heavy legs
digestive problems
weight increase

Question 4

creatine monohydrate

Answer 4

supplement that increases level of phosphocreatine stored in muscle which fuels the atp-pc system providing quick release energy

can improve recovery time too

Question 5

creatine monohydrate advantages

Answer 5

helps provide additional atp

replenishes phosphocreatine stores

allows atp system to last longer

improves muscle mass

Question 6

creatine monohydrate disadvantages

Answer 6

muscle cramps

diarrhoea

water retention

bloating

vomiting

hinders aerobic performance

mixed evidence of benefits

Question 7

sodium bicarbonate

Answer 7

antacid that increases buffering capacity of blood allowing it to neutralise negative effects of lactic acid and hydrogen ions from high-intensity activity

drinking solution of sb or soda loading reduced blood acidity- delaying fatigue and allowing performer to continue exercise at high intensity for longer

Question 8

sodium bicarbonate advantages

Answer 8

reduces anxiety in muscle cells

delays fatigue

increases buffering capacity of blood
-ability of blood to compensate for lactic acid build up to maintain pH levels

Question 9

sodium bicarbonate disadvantages

Answer 9

vomiting

pain cramping

diarrhoea

bloating

Question 10

caffeine

Answer 10

stimulant that increases mental alertness and reduce fatigue

improves mobilisation of fatty acids, sparing muscle glycogen stores

used by endurance performers who rely aerobic system which is the preferred fuel for low intensity, long endurance exercise

Question 11

caffeine advantages

Answer 11

increases mental alertness

reduces effects of fatigue

allows fats to be used as energy source instead of glycogen stores

improves decision making and reaction time

benefits endurance athletes

Question 12

caffeine disadvantages

Answer 12

loss of find control

against the rules in large quantities

dehydration

insomnia

muscle cramps

vomiting

irregular heartbeat

Question 13

glycogen loading disadvantages

Answer 13

depletion stage:
irritability
need to alter training programme as low energy

carbo loading stage:
water retention
heavy legs
digestive problems
weight increase