nutritional aids Flashcards
1
Q
nutritional aids
A
- nitrates
- creatine
- caffeine
- bicarbonate
- hydration
- glycogen/ carbs loading
- timing of meals
- composition of meals
- amount of food
2
Q
nitrates
A
- inorganic compounds consumed by eating root vegetables e.g. beetroot + leafy green veggies
- also consumed in soup/ smoothies = powdered form
- athletes can start consuming 5-6 days before performance
3
Q
side effects of nitrates
A
- headaches, dizziness
- possible carcinogenic risk
4
Q
benefits of nitrates
A
+ help dilate blood vessels, reducing BP = increasing blood flow
+ mostly beneficial to endurance runners close to OBLA or lactate threshold
5
Q
benefits of caffeine
A
legal substance:
+ increased mental alertness/ concentration
+ decreased fatigue
+ improved muscular strength
+ elevated mood
+ central nervous stimulant
6
Q
side effects of caffeine
A
- it’s a diuretic
- impairs heat tolerance
- causes stomach upset
- nervousness
7
Q
bicarbonate
A
- a legal supplement
- an alkaline which helps to prevent excessive rise in acidity in the blood stream during exercise
- useful for anaerobic athletes producing high levels of lactic acid during performance e.g. sprinters
- body’s tolerance to lactic acid increases
8
Q
side effects of bicarbonate
A
- nausea
- gastrointestinal problems
9
Q
creatine
A
- a legal supplement
- consumed in powder form/ capsule
- increase creatine stores in muscle by 50%
- performer can train at higher intensity for longer w/ subsequent increase in muscle mass
- helpful for all activities using the ATP/PC system
10
Q
side effects of creatine
A
- increased weight gain
- muscle cramps
- increased water retention
- gastrointestinal problems
11
Q
glycogen/ carb loading
A
- a legal procedure
12
Q
glycogen/ carb loading
A
- a legal procedure
- first performer completes a glycogen depleting activity session
- then days following, a high fat protein diet is consumed
- followed by another glycogen depleting activity session
- finally athlete consumes a high carb diet whilst resting the body for competition
13
Q
benefits of glycogen loading
A
+ increases glycogen stores
+ delays fatigue during aerobic events e.g. marathon running. cycling, swimming
14
Q
side effects of glycogen loading
A
- lethargy during depletion phase
- hypoglycaemia and poor recovery during depletion phase
- gastrointestinal problems and ‘bloating’
15
Q
hydration
A
