Nutritional aids

• What does the glycemic index (GI) measure?

  How quickly carbohydrates affect blood glucose
• What are the symptoms of hypoglycemia?

  Dizziness, shaking, and raised heart rate
• How many grams of carbohydrates can the body absorb per hour?

  60-90 g
• What should athletes consume during performances longer than one hour?

  30-60 g of fast-digesting carbohydrates
• Why is carbohydrate intake during performances of less than 45 minutes of little benefit?

  Because glycogen stores are sufficient
• What aids rapid post-exercise recovery?

  1-1.5 g of carbohydrates per kg
• When should carbohydrates be consumed for post-exercise recovery?

  Within 30 minutes of finishing
• How often should carbohydrates be consumed after exercise?

  At two-hour intervals for up to six hours
• What is glycogen loading?

  • Manipulation of carbohydrate intake
  • Maximizes glycogen stores before competition
  • Important for endurance athletes
• What is the recommended meal frequency for strength training athletes?

  5-6 small meals per day
• What type of carbohydrates should strength athletes consume?

  Complex carbohydrates for slow energy release
• What percentage of lean protein should strength-based athletes consume?

  Up to 30 percent
• What is the purpose of a pre-training meal?

  To provide fast-digesting carbohydrates and protein
• When should a post-training meal be consumed?

  As soon as practicably possible, within two hours
• What is the benefit of consuming liquids post-training?

  They are more easily digested
• What are the potential benefits and risks of creatine supplementation?

  Benefits:

  • Increased PC stores
  • Enhanced high-intensity energy production
  • Improved training intensity and duration

  
  

  Risks:

  • Weight gain
  • Water retention
  • Gastrointestinal problems
• What is the WADA status of creatine supplementation?

  Legal
• How does caffeine affect athletic performance?

  Increases aerobic capacity and fat breakdown
• What is the recommended caffeine dosage before performance?

  3-6 mg per kg of body weight
• What are the risks of high caffeine consumption?

  Gastrointestinal problems and dehydration
• What is bicarbonate used for in sports?

  To buffer lactic acid during intense activity
• How should bicarbonate be consumed for performance benefits?

  0.3 g per kg of body mass before competition
• What is the effect of nitrates on athletic performance?

  They dilate blood vessels and reduce fatigue
• What is the WADA status of nitrates?

  Legal
• What are the potential benefits and risks associated with nitrate supplementation?

  Benefits:

  • Reduced blood pressure
  • Increased blood flow
  • Delayed fatigue

  
  

  Risks:

  • Headaches and dizziness
  • Long-term health effects unclear
  • Possible carcinogenic risk
• How does bicarbonate supplementation help during anaerobic activity?

  It buffers lactic acid and delays fatigue
• What is the key term for bicarbonate in sports?

  Acts as a buffer to neutralize lactic acid
• What is the key term for nitrates in sports?

  Inorganic compounds that dilate blood vessels
• How do nitrates affect oxygen consumption during exercise?

  They reduce oxygen cost of exercise
• When should nitrates be supplemented for maximum effect?

  Starting six days before an event
• What is the relationship between nitrate supplementation and endurance activities?

  Maximizes effects during lactate threshold activities
• What is the recommended dosage of nitrates before exercise?

  6-12 mg per kg per day
• What are the potential risks of nitrate supplementation?

  Headaches, dizziness, and possible carcinogenic risk