Performance enhancement-Dietary Flashcards
What is carbohydrate loading and who is it suitable for?
Changing training and nutrition to maximise glycogen stores within the muscles and liver
-It is suitable for endurance athletes
What is the aim of carbohydrate loading and what must you do to ensure it is beneficial?
To prolong the use of carbohydrates as the predominant fuel source, delaying the body’s reliance on fats to synthesis ATP.
You must remember to Taper 3-4 days prior to a competition: reduce workload but maintain intensity
Common mistakes of carbohydrate loading
Not tapering
Not resting
Not eating sufficient amounts of carbohydrates
Not eating the right carbohydrates
When do you need to eat carbohydrates after exercise and why do we eat them during recovery?
First 30 minutes ie immediately after exercise and then every 2 hours for six hours
Prevent fatigue bc. if you don’t eat them you don’t replenish the depleted glycogen stores
What is the Glycaemic Index
rating of a food to raise blood sugar levels within 2 hours
Provide an example of two high GI, medium GI and low GI foods
Low: low fat yoghurt, oats, seeded breads, cauliflower, dried apricots, pears, apples, apple juice
Medium: brown rice, carrots, potatoes, muesli bars
High: bananas, dates , jellybeans, fruit pars, pumpkin, rice
What are the GI ratings for High, medium and low GI??
55, 55-69 , 70>
What are the affects of dehydration?
impairs performance
muscle capacity declines
heat exhaustion
hallucinations
What are isotonic drinks?
same osmolality as the body’s fluid and have relatively equal amounts of carbohydrates and electrolytes. They are good for recovery and hydration
What are hypotonic drinks
lower concentration of carbohydrates and electrolytes
low osmolality. Due to it being diluted it is rapidly absorbed by the body, faster that water. They are suitable for fluid replenishment without adding carbs or electrolytes
What are hypertonic drinks?
have a higher osmolality, with a higher concentration of electrolytes and carbohydrates. They are suitable for recovery of athletes after exercise, replenishing carbohydrate stores.
What are the six strategies for reducing fluid loss
- Acclimatisation
- Heat tolerance-train in warmer conditions
- Modifying training and competition: tapering prior to competition. Also need to change training schedule, such as more breaks
- Reschedule training: train in early morning or afternoon
- Evaporative clothing
- Fluid intake-maintaining sufficient hydration levels
What are carbohydrate gels
similar to sports drinks, they are highly concentrated carbohydrates that must be taken with water.
Should you consume sports drinks and carbohydrate gels together?
No, because they can cause gastric discomfort and reduces hydration rates
What is IVH
Intravenous hydration, which involves hydrating an individual by saline solutions inserted into a vein.
What issues are there with IV Hydration
it is an expensive process, being an advantage for wealthy clubs
if it isn’t administered correctly can cause harm.
Poor imagery for athletes to the community
What are the benefits of caffeine
- stimulates CNS and respiratory system
- glycogen sparing effect
- improves muscle contractility
What are the disadvantages of caffeine
- diuretic
- dehydration
- gastric discomfort
- restlessness
- heart arrhthymia
What are the advantages of creatine
- increases glycogen replenishment after exercise
- stimulate protein synthesis
- reduces muscle tissue breakdown
- reduces reliance on anaerobic glycolysis system
Why do we take bicarbonate and creatine supplements
They act as buffering agents. It allows a faster removal of H+ ions in the muscles, enabling athletes to work for a longer duration and a higher intensity before the LIP is exceeded and fatigue occurs
-suitable for athletes that rely on the anaerobic glycolysis system
Which is better: Creatine or bicarbonate?
Bicarbonate
What are the disadvantages of creatine
Gastric upset
kidney problems
fluid retention
muscle cramps
