Upload
stevenlawsona2media
View
26
Download
0
Tags:
Embed Size (px)
Citation preview
Ergogenic Aids
Performance Enhancers
Learning Objectives
Know and understand the term ‘ergogenic aid’
Know and explain the different dietary strategies used to enhance performance
Dietary Manipulation
Carbo-loading
A dietary strategy used to increase glycogen stores prior to an event of performance
a 10 day method
Process-pre-competition
Stages(1)High intensity exercise seven days
before an event to deplete glycogen storesA diet high in fat and protein is consumedThis increases the activity of glycogen synthase
(2) 3-4 days before a diet high in CHO and fluid is consumed. This increases glycogen storage.
(3) A CHO rich meal 2-4 hours before tops up liver glycogen stores just prior to the event.
• Athletes should avoid eating CHO an hour before an event as this can cause rebound hyperglycaemia which may decrease glycogen stores
During Exercise
• Performers consume frequent but small amounts of food or drink drinks high in CHO during activity
Summary: (1) Consume CHO 2-4 hours before
exercise(2) Just prior(3) At frequent intervals
Fluid intake during exercise
Decreasing body water
Decreasing Plasma volume
Decreasing stroke volume
Increasing heart rate
Circulatory distress and postural hypotension
Thirst Mechanism
• The body’s thirst mechanism does not match the hydration state. If you feel thirsty you have left it too late!!
Types of sports drinks
Hypotonic
Isotonic
Hypertonic
Hypotonic
• Drinks have lower levels of glucose than the blood
• Quickly replace fluid loss through sweating
• Drinking 4-8g of CHO per 100ml solution every 10-15 mins reduces the risk of dehydration.
Isotonic
• Drinks promote fluid hydration and replenishment of glucose during endurance events.
• Equal levels of glucose to the blood
Hypertonic
• Suitable as a recovery drink post-activity
• Can increase dehydration during exercise
• High levels of glucose
Key fact
• Water-based performers are more likely to be dehydrated because they are less aware of their temperature and how much they are sweating
Post competition
• Glycogen stores need to be replenished after exercise
• There is a 45 minutes window for optimal refuelling after activity
Creatine Supplements
• Made up of amino acids and found in some animal foods and naturally in the liver/kidneys
• Used to resynthesise ATP
• Tablets aim to increase performers PC levels
AIDAid Negative
EffectsPositive Effects
Performer Benefitting
Legal Status
Critically evaluate its use
Task
• Complete table for each type of aid.. This will excellent preparation for the exam!!
Making your own..
• Isotonic - 200ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled
• Hypotonic - 100ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.
• Hypertonic - 400ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.