Nutritional Ergogenic Aid

Question 1

Glycogen loading

Answer 1

A - Aerobic
D - (7 days before event) - significantly reduce carb intake/ high protein diet
(7-3 days before event) - train at high intensity each day
(Depletion) - this causes severe glycogen depletion in muscles
(3days before event) - taper training/rest
(3 days before event) - Eat high carb diet
R - increased glycogen stores
U - endurance athletes
G - increase intensity and duration of performance, delays fatigue, speeds up recovery
I - legal
E - gastrointestinal problems
Weight gain
Muscle stiffness

Question 2

Creatine

Answer 2

A - anaerobic
D - powder/tablet supplement
R - increased PC stores
Increased ATP-PC energy system time
U - power athletes
G - increased intensity and duration of performance, delays fatigue, speeds up recovery
I - Legal
E - gastrointestinal problems
Weight gain
Muscle stiffness

Question 3

Bicarbonate soda

Answer 3

A - anaerobic
D - Alkaline consumed 1 hour before match
R - increased tolerance to lactic acid
Increased buffering capacity
Delayed OBLA
U - power athletes
G - increased intensity and duration of performance, delays fatigue, speeds up recovery
I- legal
E - gastrointestinal problems
Nausea

Question 4

Caffeine

Answer 4

A - aerobic
D - coffee/tea & energy drinks
R - increased use of fats as food fuels
Spares glycogen stores
Increased mental alertness
U - endurance athletes
G - increased intensity and duration of performance, delays fatigue, speeds up recovery
I - legal
E - gastrointestinal problems
Dehydration

Question 5

Nitrates

Answer 5

A - aerobic
D - beetroot or root vegetables
R - dilated blood vessels
Increased oxygen carrying capacity
U - endurance athletes
G - increased intensity and duration of performance, delays fatigue, speeds up recovery
I - legal
E - headaches
Dizziness

Question 6

Pre/during/post event meals

Answer 6

A - both
D - pre= CHO meal 3 hours before event
During = energy gels/Banana
Post = CHO meal within 2 hours of finishing event
R - pre = increased glycogen stores,
During = top up glycogen levels
Post = replenish glycogen stores, increase growth and repair of muscles
U - all athletes
G - increased intensity and duration, delays fatigue, speeds up recovery
I - legal
E - avoid CHO immediately before an event
Nausea