dietary supplements

Question 1

Glycogen loading

Answer 1

> six days before competition eat a high protein diet for three days and exercises at high intensity to burn existing carbs
followed by 3 days of a high carb diet and light training

> day before competition 3 minutes of high intensity exrcise opens a carb window
replenishing carbs after 20 mins can help increase glycogen stores

Question 2

Evaluation of glycogen loading

Answer 2

> increase glycogen store in muscles
delays fatigue
increases endurance capacity

• water retention causes bloating
• heavy legs
• problems with digestion
• weight increase

Question 3

Creatine monohydrate

Answer 3

> increases PC stores in muscles

> used by power/sprint athletes

Question 4

evaluation of creatine substances

Answer 4

> provides ATP
replenishes PC
allows atp pc system to last longer
improves muscle mass

• side effects eg. cramps bloating
• hinders aerobic performance
• mixed evidence to show benefits

Question 5

Sodium bicarbonate

Answer 5

> increasing buffering of blood
neutralises lactic acid
delays fatigue by reducing acidity in muscles

Question 6

Evaluation of sodium bi carbonate

Answer 6

> reduces acidity of muscle cells
delays fatigue
increase buffering capacity of blood

• side effects - vomiting cramps etc.

Question 7

Caffeine

Answer 7

> increase mental alertness and reduces fatigue
improves mobalisation of fatty acids in the blood
used by endurance athletes

Question 8

evaluation of caffeine

Answer 8

> increases mental alertness
reduces effects of fatigue
allows fats to be used as an energy source
improves reaction time

• loss of fine control
• against rules in large quantities
• side effects