Diet, Nutrition and Ergogenic Aids

Function of Carbohydrates

aerobic + anaerobic energy production
carbs broken into glucose which provide energy

How many calories a day for men and women?

Men - 2550
Women - 1940

Starchy Carbs

stored as glycogen in liver+muscles, slow release of energy
eg. pasta, bread

Sugar Carbs

circulate in blood stream as glucose, immediate source of energy
eg. cereal bars, fruit

Protein function

growth and repair of cells and tissue
provide energy aerobically if no other fuel available

Protein example

Fish, eggs, chicken

Fibre function

normal function of large intestine
High fibre diet can reduce cholesterol, risk of diabetes + obesity

Fibre examples

bananas, wholemeal bread

Fats function

insulates nerves, cushion organs, provide energy

Saturated Fats

fat molecule typically solid at room temp
should be limited in diet
eg. doughnuts, chocolate, crisps

Unsaturated Fats

fat molecule liquid at room temp
aids O2 delivery
improves endurance + recovery rates
reduces inflammation and joint stiffness
Eg. avocado, oil, nuts

Vitamins function

inorganic nutrients required to maintain healthy body functions

Fat soluble vitamins

Vitamin A - eye health, cell and bone growth
Eg. cheese, eggs, milk
Vitamin D - bone and teeth health
Eg. cheese, eggs, milk

Water soluble vitamins

Vitamin C - fight infections, healthy tendons+ligament
Eg. lemons, limes, oranges
Vitamin B - breakdown of food, haemoglobin form
Eg. meat, dairy

Minerals function

Organic nutrients required to maintain healthy body functions

Mineral examples

Calcium - bone health, dairy products
Iron - aid immune system, formation of haemoglobin
Phosphorus - bone health, energy production

Water function

2/3 of body weight
essential to allow chemical reactions
regulate body temp, prevent dehydration

Energy expenditure

total number of cals required to perform daily tasks

MET values

Metabolic equivalent values - work out extra cal intake required for additional energy expenditure

How do you calculate cals burned per minute?

METs x 3.5 x body weight in kg / 200

Energy

the ability to perform work (joules or cals)

Basal Metabolic Rate (BMR)

minimum amount of energy required to sustain essential physiological function at rest

Energy Balance

the relationship between energy intake and energy expenditure

Pharmacological Aids

Anabolic Steroids

EPO

HGH

Physiological Aids

Blood doping
IHT
Cooling aids

Nutritional aids

Amount, composition and timing of meals
Carbohydrate loading
Hydration
Creatine
Caffeine
Bicarbonates
Nitrates

Anabolic steroids - what is it

group of synthetic hormones, resembles testosterone taken to promote bone growth and develop muscle mass

EPO - what is it

naturally produced hormone responsible for making RBC, increases RBC production

HGH - what is it

synthetic product copies natural growth hormone to increase protein synthesis for muscle growth, recovery, repair

Blood doping - what is it

1 month before comp they remove blood + freeze
Body naturally replenish blood
Unfreeze blood
Couple of hours before event blood is re-injected meaning more RBC

IHT - what is it

Athletes live at sea level
train under low partial pressure of oxygen
Work intervals last couple of mins
sessions last 15-90 mins
4-8 weeks

Cooling Aids - what is it

helps to reduce core body temp
sustain exercise for longer
speeds up recovery

Carbohydrate loading - what is it

careful intake of carbs in week before comp to max stores of glycogen in muscles and liver

Protocol of carb loading 1 week before comp

Day 1 - glycogen depleting bout of endurance exercise

Day 2-3 - high protein, high fat diet
Day 4 - same as day1
Day 5-7 - high carb diet while training is reduced to comp

Hydration - what is it

replacing fluids lost through sweating to prevent dehydration

Creatine - what is it

naturally produced, stored in muscles as P.C
P.C used to fuel high intensity exercise

Caffeine - what is it

stimulant used to heighten CNS
increases breakdown of fat as a fuel for aerobic energy

Bicarbonates - what is it

alkaline acts as buffer to neutralise rise in acidity in blood
increase body tolerance to lactic acid

Nitrates - what is it

dilate blood vessels
increase blood flow, reduce blood pressure

Anabolic steroids - pros and cons

pros - inc muscle mass and strength, inc intensity and duration of performance
con - cause paranoia, acne, heart failure
males - test shrink, hair loss
females - facial hair growth, deep voice

EPO - pros n cons

pro - increase RBC, haemoglobin, O2 carry capacity
con - increased blood viscosity, heart failure, cardiac output decrease

HGH - pros n cons

pro - inc blood glucose levels, speed recovery, intensity + duration of performance
con - abnormal bone+muscle, enlarged organs leading to organ failure

Blood doping - pro n con

pro - inc RBC+haemoglobin, O2 capacity
con - inc blood viscosity, risk of heart failure, blood pressure, dec cardiac output

IHT - pros n cons

pro - inc RBC, mitochondria, buffering capacity, delaying OBLA, breaks down lactic acid
con - benefit quickly lost, may lose motivation, decrease immune function, dehydration

Cooling aids - pros n cons

pro - reduce pain +DOMS, reduce core body temp, overheating, swelling

con - difficult to perceive pain, can be uncomfortable, ice burns

carb loading - pros n cons

pro -inc glycogen store, delays fatigue, inc time to exhaustion by 30%
con - hypoglycaemia in depletion phase, lethargy, gastrointestinal problems

Hydration - cons

inc body temp, blood viscosity, heart rate, cramps
dec concentration, performance

Creatine - pros n cons

pro - inc max+explosive strength, fuel for high intensity, muscle store of PC up to 50%
con - inc weight gain, water retention, gastrointestinal problems

Caffeine - pros n cons

pro - inc nervous stim, focus+conc, mobilisation of fats
con - diuretic effect leading to dehydration, insomnia+anxiety

Bicarbonates - pro n con

pro - inc buffering capacity, tolerance to lactic acid, inc removal of lac acid from body
con - unpleasant taste, gastrointestinal probs

Nitrates - pros n cons

pro - dec blood pressure, inc blood flow, removal of lactic acid
con - dizziness, potential cancer, long term unknown

Pre-event cooling aids

used before event to reduce core body temp
reduces overheating, sweating, pre-fatigue
Eg. Ice jackets

Post-event cooling aids

helps to prevent DOMS and speed up recovery
Eg. ice baths

Ice baths

when we get in blood vessels constrict cause it’s cold, flushes lactic acid out. when we get out, blood vessels vasodilate cause its warmer meaning blood with O2 can get to muscles

Amount, composition n timing of meals for endurance training

Pre event - 3hours before eat complex carbs
1-2 hours before eat simple carbs
During event - longer than 1hr consume regular small fast digesting carbs
Post-event - within 1-2 hours after eat fast-digesting

Amount, composition n timing of meals for strength training

Pre-event - 30-60 mins before small meal with equal quantities of protein+fast digesting carbs
Post-event - within 2 hours consume meal with higher levels of protein

Hypotonic drinks

low conc of glucose
used for fast hydration

Hypertonic drinks

higher conc of glucose to blood
post exercise
can cause dehydration, water needed to dilute

Isotonic drinks

equal conc of glucose to blood
middle and long distance runners + gamesplayers