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Diet and Nutrition/ Ergogenic aids (Diet and Nutrition: Function and…
Diet and Nutrition/ Ergogenic aids
Diet and Nutrition: Function and importance of the components of a healthy, balanced diet.
Protein
Protein is broken down into amino acids in the body and are essential for growth and repair of cells and tissues.
Amino acids are the building blocks for muscle tissue, haemoglobin, enzymes and collagen.
Protein is found in milks, eggs, meat, soya. Protein should take up 15% of your diet
Fats
Fat is an essential part of our diet. A small amount is
a source of essential fatty acid. Fat helps the body to absorb certain vitamins.All types of fat are high in energy and can be used for aerobic respiration under certain conditions.
Saturated Fats are found in foods from animal sources including meat, dairy products as well as some plant foods like coconut oil. Typically saturated fats are solid at room temperature.Saturated Fats - fatty cuts of meat, butter, cheese and cream, biscuits and cakes
Unsaturated fats are the healthier form of fat that can be found in such foods as nuts, avocados, vegetable oils and some oily fish. Unsaturated Fats - fish, nuts, avocados and vegetable oil
Carbohydrates
Carbohydrates are essential for energy production, cell division, active transport and formation of molecules. Carbohydrates are stored in the body in the form of glycogen in the liver and muscle cells. The glycogen is then broken down into glucose, its usable energy form which provides the fuel for aerobic and anaerobic energy production. For athletes they are the preferred fuel for exercise.
Complex carbohydrates have three or more sugars and are known as scratch foods. Simple carbohydrates contain one or two sugars. Simple - fructose – found in fruits, galactose– found in milk, sucrose - table sugar, lactose - from dairy, maltose - from beer and vegetables are known as disaccharides. Complex - beans, lentils and potatoes
Minerals
Minerals are essential inorganic nutrients required in small quantities to maintain healthy bodily functions. Different minerals provide different functions within the body however they are important for many reasons: effective nerve transmission, breakdown of foodstuffs into usable forms of energy, creation of enzymes which are the catalysts for metabolic functions, development of bone and teeth.
Minerals include zinc, magnesium, calcium, potassium, iron and phosphorus. They are found in meat, cereals, pulses and nuts.
Vitamins
Vitamins are essential organic nutrients. Like minerals they are required in small quantities compared to the macronutrients but are equally important in maintaining natural bodily functions.
There are two main types of vitamin: fat soluble (can be stored in the body) and water soluble (Cannot be stored in the body and so require regular intake).
Fibre
Fibre aids with the health and function of the intestines. It helps with the passage of foods through the intestines allowing for efficient absorption of foodstuffs, vitamins and minerals.
It is found in most cereals, bread, fruit, vegetables and lentils and is useful in regulating the levels of cholesterol in the blood and prevention of obesity.
Water
Water is vital for life and efficient functions of many systems within the body and is often overlooked as a dietary component. It helps with temperature regulation through perspiration, transportation of vitamins and minerals, also glucose and free fatty acids in the blood plasma. It is also essential for transporting oxygen to muscle issue
Energy Intake and expenditure and energy balance in physical activity/ performance JENNIFER
Energy Intake
Energy intake is the amount of energy produced by an individual taken in from food consumption;
Energy Balance
Energy intake must be matched with energy expenditure to ensure energy balance
Energy Expenditure
Energy expenditure is the sum of the basal metabolic rate (the amount of energy expended while at complete rest), the thermic effect of food (the energy required to digest and absorb food) and the energy expended in physical activity.
Use of physiological aids, benefits and risks associated. MYLES
Intermittent Hypoxic Training
Athletes don’t have to travel to training resorts at high altitude because they can train under hypoxic conditions whilst still living at sea level. A mask supplying a limited PPO2 in the air breathed by the athlete is worn during aerobic training.
Benefits
Rates of aerobic adaptations are increased, haemoglobin volume, oxygen carrying capacity and aerobic energy production. High intensity training can also increase mitochondrial density and lactate buffering capacity.
Drawbacks
The conditions are hypoxic allowing less oxygen to be inhaled per breath.
Blood Doping
The illegal practice of removing blood from the athlete about 3 – 4 weeks prior to performance. The blood is frozen. Subsequent training replenishes lost blood. 2 hours before the event the extracted blood cells are re-injected in a saline solution.
Benefits
Artificial increase in total volume of red blood cells (often via transfusion). It improves endurance performance by increasing blood’s O2- carrying capacity and measurable performance.
Drawbacks
Can cause blood clotting, heart failure and transfusion complications.
Cooling Aids
Cooling towels or ice vests can be used to reduce core body temperature in hot or humid training, performing conditions. This helps to reduce thermal strain and cardiovascular drift. Ice baths are used to vaso-constrict blood vessels reducing blood flow
Benefits
This can help reduce sweating, dehydration and ultimately sustain aerobic performance. It can also help reduce delayed onset muscle soreness. On exiting the bath the blood vessels vasodilate flushing the muscles with oxygen to help recovery.
Drawbacks
Use of pharmacological aids, benefits and risks associated. SAM
epo or erythoprotein is a hormone produced by our kidney that stimulates production of red blood cells used as an injection and commonly usedby runner and cyclists
positves of epo is that more oxygen can be carried therefore reducing fatigue when performing allowing them to last longer in long distance events
negatives of epo is that it thickens the blood which could lead to heart attacks o blood clots.it also creates joint pain and can cause vomiting and nausea
hgh or human growth hormones is a peptide hormone that
stimulates growth,cell reproduction and regeneration
positives of hgh are that it helps build and repair healthy tissues in the bodyand it also speeds up healing of ijurys
negatives of hgh are that it helps develop an insulin resisitance in the person taking it,it also can cause joint and muslce pain
anabolic steroids include natural androgens like testosterone and steroidal androgens which are taken through injection,tablets,and creams and jels.
positives of anabolic steroids are that increased muscle mass,enhanced recovery and increased muscle endurance
some negatives of anabolic steroids id that there is and increased risk of heart desease,liver damage and increased risk of infetility
Use of nutritional aids, benefits and risks associated. JOE
Glycogen Loading
A
legal
procedure
This would be done in the week building up to a competition
Can manipulate their diet to enhance the bodies retention of carbohydrates and glycogen
Days following a high fat protein diet is consumed
This is followed by another glycogen depleting activity session
Finally the athlete consumes a high carbohydrate diet whilst resting the body for competition
Advantages:
Helps increase glycogen stores
Delays fatigue during aerobic events
Disadvantages:
Hypoglycaemia and poor recovery during depletion stage
Lethargy during depletion stage
Gastrointestinal problems and 'bloating'
Day 1:
Glycogen depleting exercise
Day 2-3:
High protein, high fat
Day 4:
Glycogen depleting bout of endurance exercise
Day 5-7:
High carb diet - training is rested
Nitrates
Nitrates are inorganic compounds consumed by eating vegetables such as beetroots or leafy green vegetables.
It can also be consumed in powered form in smoothies or soups.
Athletes can start consuming 5-6 days before performance. It is mostly beneficial to endurance runners close to OBLA or lactate threshold.
Advantages:
Dilate blood vessels
Reduces blood pressure
Increases blood flow
Increases O2 to muscles and reduces chances of fatigue.
Disadvantages:
Headaches
Dizziness
Possible carcinogenic risk
Hydration
Losing 2% of body weight can cause a 20% decrease in performance due to:
Decrease heat regulation - Increase temp
Increase blood viscosity
Increase HR
Increase fatigue
Decrease skill level
Hypotonic Solution:
A hypotonic solution has a lower concentration of solutes than another solution
Hypertonic Solution:
A hypertonic solution that has a higher concentration of solutes than is found in another solution.
Isotonic Solution:
An isotonic solution is one that has the same solute concentration, as another solution.
Caffeine
Advantages:
Increased nervous system
Increased focus and
concentration
Increased mobilisation of fats
Preservation of muscle glycogen
Increased endurance performance
Disadvantages:
Diuretic effect leading to dehydration
Insomnia and anxiety
Gastrointestinal problems
Caffeine is included in the 2020 Monitoring Program and is not considered a Prohibited Substance
Bicarbonate
A
legal
supplement
An alkaline which helps to prevent excessive rise in acidity in the bloodstream during exercise
This is particularly useful to anaerobic athletes producing high levels of lactic acid during performance
The body's tolerance to lactic acid is increased by buffering hydrogen ions delaying OBLA>
Advantages:
Increased buffering capacity
Increased tolerance to lactic acid, delaying OBLA
Increased intensity and duration of performance
Disadvantages:
Possible gastrointestinal problems
Unpleasant taste, causing nausea
Creatine Supplementation
A
legal
supplement
Can be consumed as powder or tablets
Advantages:
This can increase creatine stores in the muscle by 50%
Increased fuel for very high intensity
Helps all activities using the ATP/PC system
Increased intensity and duration of training
Increased maximum and explosive strength
Disadvantages:
Increased weight gain
Increased water retention
Increased muscle cramps
Gastrointestinal problems