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Nutrition (Year 3) > Ergogenic Aids & Dietary Manipulation > Flashcards

Ergogenic Aids & Dietary Manipulation Flashcards

1
Q

What are the five mechanisms of fatigue?

A 
ATP
PC 
Anaerobic Gly
Aerobic gly 
Metabolic Accumulation
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2
Q

Two limitations to energy supply

A

PC availability

Glycogen availability

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3
Q

Four causes of Fatigue

A

Hydrogen irons produce fatigue more than lactic acid

Glycogen depletion

Anaerobic contribution reduces as sprint training contrabuces

Aerobic contribution bare minimum in manual sprint training

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4
Q

Caffeine (Fact Card)

A

Can affect up to 10 hours

3-6mg / 60mins before exercises

9mg /kg.m negative effects

Thermoogenic effects

Increases energy expenditure

Increases fat oxidation

Manipulation of the central and peripheral mechanisms by modifying pain and effort sensitivity, calcium kinetics in the sarcoplasmic reticulum, and sodium/potassium ATPase pump activity

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5
Q

Creatine (Fact Card)

A

0.3g/kg

Variety of responses

Improved body compilation / recovery

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6
Q

Weight loss implications

A

Short term

Mood swings
Lack of motivation
Slowed metabolism 
Loss of muscle mass
Reduced endurance 
Risk of eating disorder

Long Term

Chronic energy restriction

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7
Q

T T T’ S

A

Total Type Time Sleep

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8
Q

Alpha-Liope reduces what?

A

Reduces fat mass

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9
Q

Carnitne transports what?

A

Transports fatty acids

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10
Q

Healthy weight gain

A

Aim to gain 0.5kg - 0.7kg a week
Increase energy intake by 23%
Aim to eat 2000-2500kcals or more
Consume 1.5 - 1.7g/kg of protein per day

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11
Q

REDs

A
  1. Identification of athletes at risk
    - No practical tool to measure energy expenditure
  2. Prevention of REDs
    - Improve awareness using educational initiatives
    - Use coaches, trainers and athletes
  3. Male athletes
    - Lacks speed in understanding vraity of sports
    - Learn specific energy demands
  4. Health and performance consequences
    - Still lacking knowelage of phy and pyc health risks
    - Potential unknown long term risks
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12
Q

Rapid weight loss reduces weight by?

A

Drop in…

Body fluids
Food in the gastrointestinal track
Muscle energy stores

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13
Q

Rapid, Moderate and Gradual weight loss

A

Rapid - 24 to 72 hours

Moderate - 72 hours to weeks

Gradual - 7 weeks to 7 months

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14
Q

Not recommended body fat % of men and women

A

Men - <5%

Women - <12%

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15
Q

Advantages of weight loss

A

Power to weight ratio increases (Jumping)

Energy expenditure decreases (Running)

Body mass decreases/Muscle mass (Lighter)

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16
Q

General CHO requirements

A

Short (3-5 g/kg-1)
Medium (5-7 g/kg-1)
Endurance (6-10 g/kg-1)
Extreme (8-12 g/kg-1)

17
Q

CHO needs during exercises

A

30-60g per hour
No need to supplement for <45mins
CHO mouth rinsing benifical for 40-75min duration

During high intensity or multiple daily sessions

  • <90min exercise (7-12g/kg/d)
  • CHO loading >90mins (10-12g/kg/d)
18
Q

PRO requirements

A

1.4-2 g/kg/d

19
Q

Dietary Lipids

A

25% - 33% of total energy intake
Avoid <20% consumption
Avoid >10% saturated fat consumption
Fat is a sorce for fat soliable vitimins (ADER)

20
Q

Micronutrient needs

A

Vit and Min sups are not recommended if energy intake is met but stuible if

Dieting 
Ill 
Recovering 
Eliminating food groups 
Deficiency
21
Q

Sodium Bicarbonate

A

Intracellular buffers are inadequate in high intense exercise

Any attempt to increase the rate of transport from muscle to blood will maintain muscle Ph and delay fatigue

22
Q

CHO + Caffeine

A

Ingestion increases post exercise muscle glycogen culmination

23
Q

Ergogenic aids in team sports

A

limit in match fatigue

Augment Training Adaption

Acclimated recovery

Acclimated RTP

24
Q

Three things to assess before taking ergogenic aids

A

Assess the need

Assess the risk

Assess the consequences

25
Q

Nitrates e.g. red beetroot

A

3 to 5% increase in total work

Reduces ATP cost of muscle force production

Increases efficiency of mitochondria reception

Creases bloodflow to the muscles

26
Q

Buffers

A

Beta alanine; intercellular buffer (delay fatigue anabolic threshold enhanced) 3.2–6.4 g min 2 to 4 weeks

Sodium bicarbonate; extracellular buffer(regulates muscle PH) 0.2–0 .4 g per KG of bodyweight. 60–115 minutes prior to exercise, 2 to 4 days prior to an event

Nutrition (Year 3) (10 decks)

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