Erogenic Aids In Training Flashcards
Pre event endurance
3hrs prior to event- carb meal
1-4g of complex low glycaemic index
(Hard to break down)
1-2hrs prior event- smaller fast digesting CHO meal (low gi) - top up glycogen levels
Potential rebound hypoglycaemia as the body tries to counteract high glucose levels
During event endurance
Body absorb 60-90g cho per/hrs
Activity more that 1hr- small amounts of fast digesting CHO to maintain blood glucose
Activity less than 45mins- little benefit of additional CHO
Post event endurance
Rapid post exercise recovery is aided by 1-1.5g per kg of CHO per hour
Consumed within 30mins post event
Repeated in 2hr intervals up to 6hrs
Moderate and fast digesting CHO promotes faster recovery
Strength training
Gain muscle mass
5-6 meals per day every few hours
30% lean protein
Complex carbs- release slow energy and control blood sugars, minimising storage of fats
Pre training strength
30-60mins prior- equal amounts of fast digesting CHO and protein
Post training strength
Within 2 hours, meal consisting of CHO and protein
Relaxing lost glycogen and boost protein synthesis
Shakes- easily digested
Glycogen loading
Increasing body glycogen stores
Day1: glycogen depleting bout of endurance exercise
Day 2/3: high protein fat diet
Day 4: glycogen- depleting bout of endurance exercise
Day 5/7: high CHO diet while tapering training
50% increase in glycogen stores
Reduce fatigue
Sherman’s diet plan
7 day plan Decrease exercise over 6days 3days moderate CHO eaten (55%) 3days increased CHO , decreased training Competition day
Astrands diet plan
7 day plan
Glycogen depleted day 1- long distance run
3days high protein Low CHO continued exercising
Last 3 days high CHO with little or no training
Hydration
Dehydration decreases performance
2% weight loss in sweat can cause up to a 20% decrease in performance
Increased blood viscosity
Increased fatigue
Increased heart rate
Losing electrolytes ( salt and minerals that can conduct electrical impulses) can cause fatigue
Hypotonic sports drink
Lower levels of glucose (4%) than blood
Quickly replaces fluids lost and a small amount of glucose
Used by jockeys and gymnasts
Isotonic sport drink
Equal levels of glucose as blood
Absorbed same rate as water
Used by middle and long distance runners
Hypertonic sports drink
Higher levels of glucose Absorbed shower than water Dehydration due to high glucose Recovery drink Ultra marathon runners
Creatine supplement
Made up of amino acids
Consumed eating meat
Found in small amounts on muscles as PC
Used to resynthesize ATP for high explosive work
Increase PC stores up to 50%- train higher intensity for longer
Gain weight- increase protein synthesis
Caffeine
Drinks Stimulant Improves reaction time Increase energy levels 2/6 per hour increase aerobic capacity Delay fatigue Not banned Diuretic- increase dehydration and heart regulation
Bicarbonate
Alkaline buffers to neutralise rise in acidity of blood stream
Intense anaerobic work
Induces fatigue
Nausea
400-1500m runner / rowing events
0.3g sodium bicarbonate per kg of body mass
Nitrate
Root vegetable
Stored in body under low oxygen and acidic conditions
Converted in nitric acid- vascular and metabolic control
Dilate blood vessels
Reduce blood pressure
Increase blood flow
Helps recovery
6 day prior to event- 6-12mg per day last dose 1hr prior to event
