Nutrition & Ergogenic Aids

Question 1

What are the three macronutrients and what percentage should we have of each?

Answer 1

Carbohydrate (55%)
Fats (30%)
Protein (15%)

Question 2

Male vs Female daily calories

Answer 2

Male = 2,550 (or 2,500 for ease)
Female = 1,940 (or 2,000 for ease)

Question 3

What is energy balance?

Answer 3

Intake = expenditure

Question 4

What is basal metabolic rate?

Answer 4

The minimum amount of energy required to sustain essential physiological function at rest

Question 5

Name the 3 main pharmacological ergogenic aids

Answer 5

Anabolic steroids
Erythropoietin (EPO)
Human Growth Hormone (HGH)

Question 6

Name the 3 main physiological ergogenic aids

Answer 6

Blood doping
Intermittent hypoxic training (IHT)
Cooling aids

Question 7

Explain positives and negatives of anabolic steroids (illegal)

Answer 7

Positives:
Increased muscle mass & strength
Increased spped of recovery
Increased intensity & duration of traing

Negatives:
Irritability, aggression & mood swings
Liver damage & potential heart failure
Acne & hormonal disturbances

Question 8

Explain positives and negatives of Erythropoietin (EPO) (illegal)

Answer 8

Positives:
Increased red blood cell count
Increased oxygen transport & aerobic capacity
Increased duration & intensity before fatigue

Negatives:
Increased blood viscosity
Decreased cardiac output
Increased risk of blood clots & heart failure
Decreased natural production of EPO

Question 9

Explain positives and negatives of Human Growth Hormone (HGH) (illegal)

Answer 9

Positives:
Increased muscle mass & strength
Increased fat metabolism & decreased fat mass
Increased blood glucose stores
Increased speed of recovery
Increased intensity & duration of training

Negatives:
Abnormal bone and muscle development
Enlargement of vital organs
Increased risk of certain cancers & diabetes

Question 10

Explain positives and negatives of blood doping (illegal)

Answer 10

Positives:
Increased red blood cell count
Increased oxygen transport & aerobic capacity
Increased duration & intensity before fatigue

Negatives:
Increased blood viscosity
Decreased cardiac output
Increased risk of blood clots & heart failure
Risk of infections

Question 11

Explain positives and negatives of Intermittent Hypoxic Training (IHT) (legal)

Answer 11

Positives:
Acclimatises athlete for events at altitude
Increased red blood cell count
Increased mitochondria
Delayed OBLA

Negatives:
Benefits quickly lost when IHT stops
Disrupts training patterns
Dehydration
Decreased immune function

Question 12

Explain positives and negatives of cooling aids (legal)

Answer 12

Positives:
Reduced core body temperature
Decreased sweating and therefore dehydration
Decreased injury pain & swelling
Decreased DOMS

Negatives:
Ice burns and pain
Can mask injuries
Difficult to perceive exercise intensity

Question 13

Explain positives and negatives of glycogen loading (carbo loading) (legal)

Answer 13

Positives:
Increased glycogen stores
Increased endurance capacity
Delays fatigue

Negatives:
Hypoglycemia in depletion stage
Gastrointestinal problems
Increased risk of injury
Lethargy due to hypoglycemia

Question 14

Explain positives and negatives of creatine supplementation (legal)

Answer 14

Positives:
Increased phosphocreatine (PC) stores
Increased max strength & explosive strength
Increased intensity & duration of performance

Negatives:
Increased weight gain
Increased water retention
Muscle cramps
Gastrointestinal problems

Question 15

Explain positives and negatives of caffiene (legal)

Answer 15

Positives:
Increased nervous stimulation
Increased focus & concentration
Increased endurance performance

Negatives:
Diuretic leading to dehydration
Insomnia & anxiety
Gastrointestinal problems

Question 16

Explain positives and negatives of bicarbonate (legal)

Answer 16

Positives:
Increased buffering capacity
Increased tolerance to lactic acid
Increased intensity & duration

Negatives:
Unpleasant taste
Nausea
Gastrointestinal problems

Question 17

Explain positives and negatives of nitrate (legal)

Answer 17

Positives:
Reduced blood pressure
Increased blood flow
Delays fatigue

Negatives:
Headaches &/ or dizziness
Possible carcinogenic risk

Question 18

What are the 7 components to a healthy diet?

Answer 18

Carbohydrates: turned to glucose & used as primary energy source

Fats: energy stores & aids with vitamin absorption

Proteins: builds & maintains muscle, bone and skin – rarely used for energy

Vitamins: required for growth & to develop normally (13 types)

Minerals: used for a plethora of functions (building bones, making hormones, regulating heartbeat etc.)

Fibre: helps digestion & fills you up quicker

Water: hydration

Question 19

Name some principles of training

Answer 19

Specificity
Progression
Overload
Variance
Moderation
Reversibility
Test (pre and post)
Warm up
Cool down

Question 20

Why is fibre important in a diet?

Answer 20

Maintenance of bowel movements important to maintain training intensity and duration

Question 21

Explain the process of glycogen loading

Answer 21

Day 1: glycogen depleting exercise
Day 2-3: high protein, high fat diet
Day 4: glycogen depleting exercise
Day 5-7: high carbohydrate diet while training is tapered