Nutrition & Ergogenic Aids Flashcards
What are the three macronutrients and what percentage should we have of each?
Carbohydrate (55%)
Fats (30%)
Protein (15%)
Male vs Female daily calories
Male = 2,550 (or 2,500 for ease) Female = 1,940 (or 2,000 for ease)
What is energy balance?
Intake = expenditure
What is basal metabolic rate?
The minimum amount of energy required to sustain essential physiological function at rest
Name the 3 main pharmacological ergogenic aids
Anabolic steroids
Erythropoietin (EPO)
Human Growth Hormone (HGH)
Name the 3 main physiological ergogenic aids
Blood doping
Intermittent hypoxic training (IHT)
Cooling aids
Explain positives and negatives of anabolic steroids (illegal)
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
Explain positives and negatives of Erythropoietin (EPO) (illegal)
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
Explain positives and negatives of Human Growth Hormone (HGH) (illegal)
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
Explain positives and negatives of blood doping (illegal)
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
Explain positives and negatives of Intermittent Hypoxic Training (IHT) (legal)
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
Explain positives and negatives of cooling aids (legal)
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
Explain positives and negatives of glycogen loading (carbo loading) (legal)
Positives:
Increased glycogen stores
Increased endurance capacity
Delays fatigue
Negatives: Hypoglycemia in depletion stage Gastrointestinal problems Increased risk of injury Lethargy due to hypoglycemia
Explain positives and negatives of creatine supplementation (legal)
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
Explain positives and negatives of caffiene (legal)
Positives:
Increased nervous stimulation
Increased focus & concentration
Increased endurance performance
Negatives:
Diuretic leading to dehydration
Insomnia & anxiety
Gastrointestinal problems
Explain positives and negatives of bicarbonate (legal)
Positives:
Increased buffering capacity
Increased tolerance to lactic acid
Increased intensity & duration
Negatives:
Unpleasant taste
Nausea
Gastrointestinal problems
Explain positives and negatives of nitrate (legal)
Positives:
Reduced blood pressure
Increased blood flow
Delays fatigue
Negatives:
Headaches &/ or dizziness
Possible carcinogenic risk
What are the 7 components to a healthy diet?
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
Name some principles of training
Specificity Progression Overload Variance Moderation Reversibility Test (pre and post) Warm up Cool down
Why is fibre important in a diet?
Maintenance of bowel movements important to maintain training intensity and duration
Explain the process of glycogen loading
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
