Supplements

Question 1

How many methods of Glycogen Loading are there?

Answer 1

3

Question 2

Explain the first method of Glycogen Loading.

Answer 2

3-0 days before event.
- high carb diet
- low intensity training

Question 3

Explain the second method of Glycogen Loading.

Answer 3

6-4 days before event.
- low carb diet
- high intensity training
3-0 days before event.
- high carb diet
- low intensity training

Question 4

Explain the third method of Glycogen loading.

Answer 4

Day before event.
- intense session
- lots of carbs

Question 5

Pros of Glycogen Loading?

Answer 5

• increase glycogen stores
• avoids using fats
• delay fatigue
• can work higher intensities for longer periods of time

Question 6

Cons of Glycogen Loading?

Answer 6

• weight gain, bloating, poor digestion
• a high-intensity injury the day before is risky due to the chance of injury

Question 7

Which Athlete is most likely to Glycogen Load?

Answer 7

Long Distance Running.
Marathon Runner.

Question 8

List the 3 types of Supplements.

Answer 8

1. Bicarbonate of Soda.
2. Creatine.
3. Caffeine.

Question 9

What is the method for Bicarbonate of Soda?

Answer 9

0.25g / 1kg body weight dose.
e.g. someone weight 80kg, 80 x 0.25 = 20g.

Divide into 5, start 3 hours before event and take every 30 mins.

Question 10

Pros of Bicarbonate of Soda.

Answer 10

• is alkaline - neutralizes lactic acid

Question 11

Cons of Bicarbonate of Soda.

Answer 11

• bloating, nausea, cramps.
• unpleasant to consume.

Question 12

Which Athlete is most likely to take Bicarb?

Answer 12

Marathon Runner.
Triathlete.

Question 13

What is the Creatine method?

Answer 13

Days 1-4 : 4 x 5g [20g a day]
Day 5 onwards : 1 x 5g a day

Question 14

Pros of Creatine.

Answer 14

• increase phosphocreatine stores
• increases muscle mass

Question 15

Cons of Creatine.

Answer 15

• kidney problems.
• bloating, cramps, nausea

Question 16

Which Athlete is most likely to take Creatine?

Answer 16

Weight Lifters.

Question 17

What is the method for Caffeine?

Answer 17

Dose = 3mg / 1kg body weight.
e.g. someone weighs 80kg x 3mg = 240.

Question 18

Pros of Caffeine.

Answer 18

• increased alertness
• reduced sensation of fatigue

Question 19

Cons of Caffeine.

Answer 19

• bloating, nausea, cramps
• its a diuretic - leads to dehydration
• shaking and jittery
• insomnia if near bedtime

Question 20

Which Athlete is most likely to take Caffeine?

Answer 20

Endurance Athletes.
Footballers.
Dancers.