Ergogenic Aids (nutritional) Flashcards
Memory method for ergogenic aids
A DRUGIE
Types of nutritional ergogenic aids
Glycogen loading
Creatine
Bicarbonate of soda
Caffeine
Nitrates
Pre/during/post event meals
What does A DRUGIE stand for?
Aerobic/ anaerobic
Description
Response from body
Used by
Good for/ gains
Illegal/ legal
Effects (side effects)
Glycogen loading: aerobic/ anaerobic
Aerobic
Glycogen loading: description
(7 days before event)- significantly reduce carbohydrate intake/ high protein diet
(7-3 days before event)- train at high intensity each day
(Depletion)- this causes severe glycogen depletion in muscles
(3 days before event)- taper training/ rest
(3 days before event)- eat high carbohydrate diet
Glycogen loading: response from body
Increased glycogen stores
Glycogen loading: used by
Endurance athletes
Glycogen loading: gains
Increases intensity & duration of performance, delays fatigue, speed up recovery and reduces risk of injury
Glycogen loading: Illegal/ legal
Legal
Glycogen loading: effects (side)
Gastrointestinal problems
Weight gain
Muscle stiffness
Creatine: aerobic/ anaerobic
Anaerobic
Creatine: description
Powder/ tablet supplements
Creatine: response from body
Increased pc stores
Increased ATP-PC energy system time
Creatine: used by
Power athletes
Creatine: gains
Increases intensity and duration of performance, delays fatigue, speeds up recovery and reduces risk of injury
Creatine: Illegal/ legal
Legal
Creatine: effects (side)
Gastrointestinal problems
Weight gain
Muscles stiffness
Bicarbonate of soda: aerobic/ anaerobic
Anaerobic
Bicarbonate of soda: description
Alkaline consumed 1 hour before event
Bicarbonate of soda: response from body
Increase tolerance to lactic acid
Increase buffering capacity
Delayed OBLA
Bicarbonate of soda: used by
Power athletes
Bicarbonate of soda: gains
Increased intensity and duration of performance, delays fatigue, speeds up recovery and reduces risk of injury
Bicarbonate of soda: Illegal/ legal
Legal
Bicarbonate of soda: effects (side)
Gastrointestinal problems
Nausea
Caffeine: aerobic/ anaerobic
Aerobic
Caffeine: description
Coffee/ tea & energy drinks
Caffeine: response from body
Increase use of fats as food fuel
Spares glycogen stores
Increases mental alertness
Caffeine: used by
Endurance athletes
Caffeine: gains
Increased intensity and duration of performance, delays fatigue, speeds up recovery and reduces risk of injury
Caffeine: Illegal/ legal
Legal
Caffeine: effects (side)
Gastrointestinal problems
Dehydration
Nitrates: aerobic/ anaerobic
Aerobic
Nitrates: description
Beetroot and root vegetables
Nitrates: response form body
Dilated blood vessels
Increases oxygen carrying capacity
Nitrates: used by
Endurance athletes
Nitrates: gains
Increases intensity and duration of performance, delays fatigue, speed up recovery and reduces risk of injury
Nitrates: Illegal/ legal
Legal
Nitrates: effects (side)
Headaches
Dizziness
Pre/ during/ post event meals: aerobic/ anaerobic
Both
Pre/ during/ post event meals: description
Pre= CHO meal 3 hours before event
During= energy gels/ banana
Post= CHO meal within 2 hours of finishing event
Pre/ during/ post event meals: response from body
Pre= increased glycogen stores
During= top up glycogen levels
Post= replenish glycogen stores
Increases growth and repair of muscles
Pre/ during/ post event meals: used by
All athletes
Pre/ during/ post event meals: gains
Increases intensity and duration of performance, delays fatigue, speeds up recovery and reduces risk of injury
Pre/ during/ post event meals: Illegal/ legal
Legal
Pre/ during/ post event meals: effects (side)
Avoid CHO immediately before an event
Nausea
