Ergogenic Aids 2

Question 1

What are meals just before performance

Answer 1

Meals just before performance are
1h before event, high GI food
E.g bagel
No glucose immediately before exercise

Question 2

What should post event food be

Answer 2

Post event food should be within 2H of exercise
High carb meal
To Maximise glycogen replenishment

Question 3

What is glycogen loading

Answer 3

Glycogen loading is 7 day process
Day 1: deplete glycogen levels
2 and 3 :increase protein,fat
4:deplete glycogen
5-7 : carb rich diet taper training

Question 4

Adv of glycogen loading

Answer 4

Adv of glycogen loading are
increase glycogen stores (50%)
Increase endurance
Legal

Question 5

Negatives of glycogen loading

Answer 5

Negatives of glycogen loading include
Hypoglycaemia
Lethargy
Irritability

Question 6

What happens during dehydration

Answer 6

During dehydration, worse performance
Lower levels of electrolytes (chemicals which help with neurotransmission)
Decrease in capacity of heat regulation
Increase blood viscosity, HR and CV drift
More fatigue and cramp
Loss of concentration

Question 7

Benefits of creatine

Answer 7

Benefits of Creatine 
increases PC stores
Reduce lactic acid build up
Increase in max explosive strength
Legal

Question 8

What is creatine and where is it found

Answer 8

Creatine is an amino acid found in meat/fish

Question 9

Dis adv of creatine

Answer 9

Dis adv of creatine are
Increased weight
Increased water retention
Muscle cramps
Gastrointestinal problems

Question 10

What is caffeine and how does it work

Answer 10

Caffeine is a stimulant and increases central nervous system activity

Question 11

Benefits of caffeine

Answer 11

Benefits of caffeine include
Increased alertness
Preserves glycogen
Increased fat metabolism

Question 12

Negatives of caffeine

Answer 12

Negatives of caffeine are diuretic
Insomnia
gastrointestinal problems
Anxiety

Question 13

What does bicarbonate do and what is it

Answer 13

Bicarbonate is HCO3 and it binds with hydrogen ions (tiring component of lactic acid). It attaches to lactic acid and forms carbonic acid which immediately breaks down into CO2 and water.
Breathe out

Question 14

Benefits of bicarbonate

Answer 14

Benefits of bicarbonate include
Increased buffering (removing lactic acid)
Delay OBLA/fatigue
Increases strength endurance

Question 15

Negatives of bicarbonate

Answer 15

Negatives of bicarbonate
Can lead to gastrointestinal problems
Nausea

Question 16

How do nitrates work

Answer 16

Nitrates work by dilating blood vessels increasing blood flow to muscles to reduce lactate

Question 17

Benefits of nitrates

Answer 17

Benefits of nitrates include
Delay fatigue/OBLA
Remove lactate

Question 18

Negatives of nitrates

Answer 18

Negatives of nitrates include
Can cause headaches
Dizziness
Potentially carcinogenic

Question 19

Examples of nutritional aids

Answer 19

Examples of nutritional aids include

Nitrates, bicarbonate, creatine, caffeine

Question 20

Compare Creatine and bicarbonate

Answer 20

Creatine increases PC in muscles and bicarbonate increases buffering
Creatine increases power and bicarbonate increases strength endurance
Both legal
Both cause stomach cramps

Question 21

What should pre event meals be

Answer 21

Pre event meals should be:
High in carbs, low GI
E.g porridge
To maximise glycogen stores