Dietary manipulation

• What is the purpose of legal loading in sports?

  To enhance performance through carbohydrate intake
• What are illegal benefits in sports?

  Unlawful advantages gained through manipulation
• What are some drawbacks of dietary manipulation?

  Potential health risks and performance issues
• What is the practical application of dietary manipulation in sports?

  • Enhances performance
  • Supports recovery
  • Aids in weight management
• What is glycogen?

  Stored form of glucose in the body
• What is the purpose of carbohydrate loading?

  To maximize glycogen stores before competition
• When does carbohydrate loading typically start?

  One week before competition
• What is the focus of Day 1 in carbohydrate loading?

  Intense exercise depleting glycogen stores
• What dietary focus is recommended for Days 2-3 of carbohydrate loading?

  High-protein and high-fat diet
• What is the focus of Day 4 in carbohydrate loading?

  Intense exercise further depleting glycogen stores
• What is the dietary focus for Days 5-7 during carbohydrate loading?

  High-carbohydrate diet and tapering training
• What is the benefit of consuming carbohydrates before an event?

  It helps maintain blood glucose levels
• What is the recommended timing for pre-event meals?

  3 hours before the event
• What type of food should be consumed before an event?

  Low glycemic index foods
• What is the recommended post-event meal timing?

  As soon as possible after the event
• What is the benefit of consuming carbohydrates post-event?

  To replenish glycogen stores quickly
• What is the recommended carbohydrate intake post-event?

  As soon as possible after finishing
• What is the benefit of small meals during activity?

  They last longer and provide sustained energy
• What is the recommended carbohydrate intake during activity?

  30-60 grams per hour
• What is the benefit of post-training meals?

  They promote faster recovery rates
• What are the advantages of carbohydrate loading?

  • Increased glycogen stores
  • Enhanced endurance performance
  • Improved recovery rates
• What are the disadvantages of carbohydrate loading?

  • Potential gastrointestinal discomfort
  • Risk of weight gain
  • Possible energy crashes
• What is the role of glycogen in exercise?

  It serves as a primary energy source
• How does carbohydrate intake affect recovery?

  It speeds up glycogen replenishment
• What is the impact of hydration on performance?

  It is crucial for maintaining performance levels
• What is the importance of timing in nutrition for athletes?

  It maximizes performance and recovery
• What is the glucose concentration in hypotonic sports drinks compared to blood?

  Lower concentration than blood
• When are hypotonic sports drinks vital?

  During prolonged exercise
• What is the glucose concentration in isotonic sports drinks compared to blood?

  Equal concentration to blood
• For what duration are isotonic sports drinks used?

  For events over 1 hour
• What is the glucose concentration in hypertonic sports drinks compared to blood?

  Higher concentration than blood
• When should hypertonic sports drinks be used?

  During recovery
• Why should hypertonic drinks not be used during activity?

  They can increase dehydration
• What are the effects of dehydration on performance?

  • Decreased heat regulation and increased temperature
  • Increased blood viscosity
  • Increased heart rate
  • Increased fatigue
  • Decreased cognitive function and skill level