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TRANSCRIPT
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Ergogenic Aids
Performance Enhancers
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Learning Objectives
Know and understand the term ‘ergogenic aid’
Know and explain the different dietary strategies used to enhance performance
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Dietary Manipulation
Carbo-loading
A dietary strategy used to increase glycogen stores prior to an event of performance
a 10 day method
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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
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(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.
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• Athletes should avoid eating CHO an hour before an event as this can cause rebound hyperglycaemia which may decrease glycogen stores
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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
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Fluid intake during exercise
Decreasing body water
Decreasing Plasma volume
Decreasing stroke volume
Increasing heart rate
Circulatory distress and postural hypotension
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Thirst Mechanism
• The body’s thirst mechanism does not match the hydration state. If you feel thirsty you have left it too late!!
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Types of sports drinks
Hypotonic
Isotonic
Hypertonic
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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.
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Isotonic
• Drinks promote fluid hydration and replenishment of glucose during endurance events.
• Equal levels of glucose to the blood
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Hypertonic
• Suitable as a recovery drink post-activity
• Can increase dehydration during exercise
• High levels of glucose
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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
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Post competition
• Glycogen stores need to be replenished after exercise
• There is a 45 minutes window for optimal refuelling after activity
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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
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AIDAid Negative
EffectsPositive Effects
Performer Benefitting
Legal Status
Critically evaluate its use
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Task
• Complete table for each type of aid.. This will excellent preparation for the exam!!
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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.