Nutritional Aids Flashcards
how much carbohydrates should a moderate intensity and high intensity endurance athlete consume
moderate intensity = 5 to 7g per kg body weight
high intensity = 10 to 12g per kg body weight + pre/post high carb meal
pre event meal of an endurance performer
> 3 hrs prior = low GI carbohydrates
> 1.5 hrs prior = high GI carbohydrates
what’s the glycaenic index
1 to 100
starchy - sugary
e.g. brown pasta = 1 (starchy)
sugar cube = 100 (sugary)
what should an endurance athlete eat during event
30 to 60g high GI carbohydrates
post meal event of endurance performer
1 to 1.5g per kg of high GI carbs within half an hour
how many meals a day should a strength performer have
5 to 6
why are complex carbohydrates good for a strength performer
they control blood sugar, minimise fat storage
how should a strength performer eat
30% lean protein
limited fat intake
what’s the pre/post training meal of a strength athlete
protein intake before and after
what’s creatine stored as
phosphocreatine
what are the benefits of creatine
- increased PC stores
- high intensity energy
- explosive strength
what are the risks of creatine
- weight gain
- water retention
- cramps
- gastrointestinal problems
whats a hypotonic solution
contain lower concentration of glucose than blood
- hydration without energy boost (jockey)
what is a isotonic solution
contains equal concentration of glucose than blood
- hydrate and supply glucose (games player)
what is a hypertonic solution
has a higher concentration of glucose than blood
- can cause dehydration, use in addition to water
what is caffeine
stimulant
benefits of caffeine
- promotes thermogenesis (increases fat breakdown for aerobic metabolism)
- increases focus
- preserves glycogen stores
risks of caffeine
- diuretic
- gastrointestinal problems
what does bicarbonate (soda loading) do
neutralise lactic acid, increase lactic threshold
benefits of soda loading
- increase buffering capacity
- delay OBLA / lactate threshold
risks of soda loading
nausea and gastrointestinal problems
process of glycogen loading
day 1 = glycogen depleting bout of endurance exercise
day 2/3 = high protein + fat diet
day 4 = glycogen depleting bout of endurance exercise
day 5/6/7 = high CHO diet during tapering
what does glycogen loading cause
50% increase in glycogen stores
what are the risks of glycogen loading
- hypoglycemia during depletion
- lethargy and irritable
- poor recovery in depletion phase
what does nitrate do
- dilate blood vessels
- convert to nitric oxide under low O2 , acidic conditions
benefits of nitrate
reduce blood pressure, delay fatigue
risks of nitrate
headaches, possible carcinogenic
