Ergogenic Aids Flashcards
What are the purpose of ergogenic aids
Enhance physical power (increase metabolism and energy supplied to muscles) e.g.protein loading
Enhance mental strength (decrease factors that cause anxiety) e.g.use of psychologist, mental rehearsal, goal setting
Enhance mechanical edge (improve stability based on biomechanics) e.g.pulleys and parachutes
Delay onset of fatigue e.g.ice baths, ice vests, compression loading
Process of carbohydrate loading
Stage 1-'Stress' : Little/no carb intake Maintain high training load 4-7 days before training Stage 2-'Super Compensation' : Increase carb intake Little/no training 24-48 hours before training
Which sport performers would use carbohydrate loading
Marathon runner, triathlete, long distance cyclist-endurance performer
Advantages of carbohydrate loading
Increasing glycogen stores:
More/longer lasting energy
Improve endurance performers
Disadvantages of carbohydrate loading
Overload too much=weight gain
Effects sleeping pattern (lethargic)
Risk of doing no training before competition (stage 2)
What is the process for ice baths
Be in an ice bath for a maximum of 10 mins
At 6 mins the body goes into shock mode which causes a blood rush to clean the waste out of the muscles (lactic acid) and gives nutrients
Half or whole body depending on sport
Water is 1-2 degrees c
Which sport performers would use ice baths
Footballers-half body
Cricketers-half body
Rugby players-whole body
Mainly by athletes who perform high contact sports
Advantages of ice baths
Removes waste (lactic acid) from muscles Reduces DOMS Reduces risk of injury Reduces muddles damage/soreness Repairs small muscle tears Train more often Speeds up recovery Reduces inflammation Induces sleep/rest
Disadvantages of ice baths
Mental scaring-not last 10 mins
Risk of hypothermia
Painful
Not permanent
Process of pre meals
Eat foods with a low to medium GI (glycemic index) before a match
Allows for a relativity slow release of glucose into the blood and avoids the unwanted insulin surge
Consuming carbohydrates at least one hour before the start allows any hormonal imbalance to return to normal
E.g. Of low GI foods: pasta, whole grain bread and rice, fruit (except bananas and dried fruit)
Process of post meals
Important that endurance athletes replenish stores as quickly as possible
Becomes even more important if the athlete has had more than one competition within one week/involved in heavy training
Ideally a large high-carbohydrate meal should be eaten within two hours of finishing and it should consist of high GI foods -window of opportunity
E.g. Bananas and dried foods are good immediately following a match, as are sandwiches and high-carbohydrate drinks (lucozade)
A main meal several hours later might consist of bread, pasta, potatoes and rice as well as other simple sugars like cakes and sweets
What is the two hour window of opportunity (pre and post meals)
Opportunity for replenishing glycogen stores-doubles up the speed of replenishment (anaerobic)
Which sport performers would use pre and post meals
Essential for any athlete
Performers should not perform on a full stomach-indigestion, nausea, vomiting
Eat 2-4 hours before match
Used by endurance performers (marathon runners) to maximise storage of glycogen in the muddles and liver
Post meals help replenish glycogen stores, electrolyte imbalances and protein
Advantages of pre meals
Increases glycogen stores-increasing endurance and capacity
Tips up liver glycogen stores just prior to event
Advantages of post meals
Serves to replenish depleted glycogen stores, increasing recovery from exercise
Carbohydrate stores and be replenished in a few hours
