EP- Ergogenic Aids Flashcards
Define ergogenic aid
anything used by an athlete to enhance performance
How is an ergogenic aid’s legal status decided
By the level of risk to the performers health
State 6 types of ergogenic aids that a performer can use
Carboloading Pre/post comp meals Fluid intake Creatine supplements Caffeine Alcohol Blood doping RhEPO Gene Doping Cooling aids Soda loading Anabolic steroids HgH Masks Analgesics Resistance equipment Aerodynamic equipment Imagery Mental rehersal
Describe carboloading
- High intensity or long duration exercise to deplete body’s glycogen stores
- Diet low in carbohydrate/ tapered exercise which increases the activity of glycogen synthase enzyme.
- High carbohydrate diet/ tapering exercise or rest to load the muscles with extra glycogen stores due to increased glycogen synthase enzyme (supercompensation)
- Competition
Give two advantages and disadvantages of carboloading
- Increased glycogen stores prior to competition
- Increased endurance capacity
- Delays fatigue and can prevent the performer hitting the wall
- Water retention and bloating
- Irritability during depletion stage
- Muscle fatigue during depletion phase
What performer benefits from carboloading
Endurance events such as triathlon and marathon
Describe pre-competition meals
A CHO rich meal 2-4 hours before competition
Give an advantage and disadvantage of pre-competition meals
- Tops up muscle and liver glycogen stores levels before the event
- If consumed only an hour before, particularly if very sugary, may cause rebound hypoglycaemia which will actually decrease muscle glucose stores and cause early muscle fatigue.
What performer will benefit from pre-competition meals
Events lasting over 45 minutes.eg 10k road run
Describe eating during a competition
Frequent or small amounts of CHO rich food or drink throughout activities over 45 mins.
In the form of banana, sports jelly beans, gels or sports drinks
Give an advantage and disadvantage of eating during competition
- Supplies additional glycogen when body’s own stores are likely to be insufficient.
- Can also help to maintain hydration.
- Irrelevant for events under 45 mins.
What performer will benefit from eating during a competition
Events over 45 mins eg rugby match, tennis match, hockey tournament, triathlon, marathon.
Describe fluid intake
During exercise the heat released when resynthesising ATP is managed by the body by sweating to control body temperature. This causes water loss, makes blood thicker, which causes a drop in SV. HR increases to compensate putting the body under greater stress and performance suffers
What are the three types of drinks available for sport
Hypotonic
Isotonic
Hypertonic
What drink has lower levels of glucose than the blood and provides energy supplementation
Hypotonic`
What drink has equal levels of glucose as blood and are for hydration and replenishment of glucose for events of more than one hour
Isotonic
What drink has higher levels of glucose than blood and are a recovery drink for post exercise.
Hypertonic
Give 2 advantages and disadvantages of fluid intake
- Fluid replacement prevents dehydration.
- Isotonic drinks maintain electrolyte levels (sodium, potassium, chlorine, which help maintain the correct rate of exchange of nutrients and waste products into and out of the muscle cell, so that effective muscle contraction can take place), allowing cells to function properly.
- Hypotonic drinks can help maintain blood glucose levels during endurance activities.
- Hypertonic drinks can speed recovery especially if competing again later in the day.
- A loss of 2% of body weight can impair performance by 10-20%.
- Drinking too much can dilute the levels of blood sodium levels and induce fatigue (hyponatremia)
Who benefits from fluid intake
events lasting over an hour.
Describe post competition meals
Eating a CHO rich meal within 45 mins of exercise promotes speedier recovery of muscle glycogen stores, which, depending upon the duration and intensity of exercise can take from 1 to 48 hours to fully recover.
Give an advantage and disadvantage of post competition meals
- Refuelling during the first 2 hours after exercise when the body is highly receptive to breaking down and converting CHOs to glycogen, thus speeding up the recovery process (important if competing again the same or following day).
- Exercise acts as an appetite suppressant and performers rarely feel like eating so soon after competition. Equally a large bowl of pasta/rice may seem hard to digest…this is where hypertonic drinks come into their own.
What performer benefits from post competition meals
Events over 45 mins which will have depleted glycogen stores.
Performers expecting to compete again the same day or the following day.
Describe creatine supplementation
Creatine is stored in small amounts as PC in the muscles and is used to resynthesise ATP. It comes in powder, capsule or liquid form and is readily available on the high street or on the internet.
