P1 - Diet, nutrition, ergogenic aids (non illegal) Flashcards
How many kcal should a average man and women eat per day?
men is 2550
women is 1940
What % distribution should the average person eat out of carbs, protein, fats?
endurance athlete?
power athlete?
55% carbs
15% protein
30% fats
less fat more carbs
less fat more protein
What are carbs?
what are proteins?
sugars and starches stored as glycogen
Amino acids essential for the growth and repair of cells and tissues
Which is the bad fat, saturated or unsaturated? explain them
saturated are bad for you can be associated with heart disease. unsaturated fats help lower cholesterol.
why do we need vitamins and minerals?
essential for healthy body function
what is energy expenditure?
energy expenditure is the sum of the basal metabolic rate, the thermic effect of food and the energy expended through physical activity.
What is basal metabolic rate? (BMR)
What is thermic effect of food? (TEF)
BMR is the minimum amount of energy required to sustain physiological function at rest.
TEF is the energy required to eat, digest and absorb food taken in.
What is a MET(metabolic equivalent value)?
A MET is the ratio of a performers metabolic rate to their resting metabolic rate. Used to work out kcal burned when exercising
What is the energy balance?
The energy balance is the relationship between energy intake and energy expenditure
What is an ergogenic aid?
An ergogenic aid is a substance used to improve and enhance performance
What is intermittent hypoxic training? (IHT)
what are the benefits? risks?
Where athlete’s live at sea level but train under hypoxic conditions (low oxygen partial pressure)
Minimal travel, expense and disruption compared to high altitude training.
Training adaptations include adaptions to the body increasing red blood cell and haemoglobin volume. increased oxygen carrying capacity and aerobic energy production. Therefore increasing exercise intensity and duration before fatigue sets in.
Can be formed with anaerobic and aerobic training.
Can acclimatise to events at altitude.
Benefits lost when IHT stops
Hard to reach normal work rates.
Dehydration,
Legal
What are cooling aids? (For performance)
Cooling aids can be used b4 an event to reduce core body temperature to reduce thermal strain and the cardiovascular drift. used by endurance runners before an event in a hot climate
What is glycogen loading? and the process.
benefits risks?
Glycogen loading is the careful manipulation of carbs intake in the week before competition to try and maximise stores of glycogen. In the early days reduce glycogen intake, increase proteins and fat, last 2 days eat lots of carbs and reduce exercise.
increased glycogen stores, increased endurance capacity, increased time to exhaustion by up to 30%.
risks of poor recovery rates in depletion stage
Legathy and irritability in depletion stage
increased risk of injury
affects mental preparation before competition
what benefits and risks come with creatine supplementation?
Increased PC stores
Increased fuel for very high intense exercise
increased maximal and explosive strength
Risks of increased weight gain, increased water retention, muscle cramps, gastroniesntal problems, long term health effects unclear
What are the benefits and risks of taking caffeine before performing
Benefits - Increased nervous stimulation Increased focus and concertation Increased mobilisation of fats Preservation of muscle glycogen Increased endurance performance
Risks
Diuretic leading to de hydration
Insomnia and anxiety
Gastroneiucla problems
