3. Carbohydrate
loading
• Involves
changes
in
training
and
nutri&on
to
maximise
muscle
and
liver
glycogen
stores
prior
to
endurance
compe&&on
• An
athlete
con&nuously
exercising
for
90+
minutes
would
benefit
from
CHO
loading
4. Carbohydrate
loading
• When
considering
what
to
eat,
the
Glycemic
index
would
need
to
be
consulted.
• CHOs
with
a
low
Glycemic
index
would
be
most
beneficial
– Pasta,
rice
(see
p.
122)
5. Carbohydrate
loading
• It
would
be
impossible
to
achieve
a
proper
CHO
loading
protocol
in
team
sports
because
of
the
weekly
demand
of
games
and
training.
• Most
common
sports
to
CHO
load
would
be:
– Tour
cycling
– Marathon
– Triathlon
– Cross-‐country
skiing
6. Carbohydrate
loading
• Loading
would
generally
begins
3-‐4
days
prior
to
the
event
• Exercise
would
taper
to
ensure
more
successful
loading
• The
day
before
compe&&on,
a
rest
day
is
required.
CHO
loading
will
be
compromised
without
a
rest
day
7. Carbohydrate
loading
• Common
issues
with
CHO
loading
– Exercise
taper
is
required
– Some
athletes
find
it
hard
to
lightly
train
leading
up
to
an
event
– Failure
to
rest
– Failure
to
eat
enough
CHOs
(7-‐10g
per
KG
of
body
weight)
• You
need
to
cut
back
on
fiber
otherwise
you
may
not
be
able
to
eat
enough
– Too
bulky
to
consume
– Stomach
upsets
– Low
fat
foods
also
need
to
be
consumed
8. Carbohydrate
loading
• CHO
loading
VS.
the
extra
weight
• In
a
70kg
athlete,
they
should
put
on
about
2kg
during
a
loading
period.
• Example
CHO
loading
diet
on
P.319
-‐
322
• Snacks
are
cri&cal
when
CHO
loading.
Why?
9. Foods
to
eat
3-‐4
hours
before
an
event
• Crumpets
with
honey/jam
+
flavored
milk
• Baked
beans
on
toast
• Breakfast
cereal
with
milk
• Bread
roll
with
meat/cheese/salad
• Pasta
with
low
fat
sauce
10. Foods
to
eat
One-‐two
hours
before
an
event
• Milk
shake/smoothie
• Cereal
bars
• Sports
bars
(low
protein)
• Flavored
yogurt
• Fruit
Less
than
one
hour
before
an
event
• Sports
drinks
• Cordial
• Lollies
11. Crea&ne
Supplementa&on
• Used
by
athletes
hoping
to
increase
their
strength,
power
and
anaerobic
performances
• The
body’s
stores
of
Crea&ne
are
replenished
either
by
food
(beef,
tuna,
salmon,
herring
and
pork)
or
supplement
• You
would
need
to
eat
10kg
of
meat
to
achieve
the
same
loadings
provided
by
Crea&ne
monohydrate
supplementa&on
12. Crea&ne
supplementa&on
• Available
in
capsule,
chewable
and
powder
• Depending
on
the
product,
1
tsp
contains
5g
of
Crea&ne
monohydrate
• A
‘fill
up’
phase
is
used
to
load
the
muscles
with
Crea&ne
(10-‐20g
over
5-‐7
days)
• This
protocol
is
claimed
to
increase
Crea&ne
muscle
stores
by
up
to
50%
13. Crea&ne
supplementa&on:
Perceived
benifits
• Increased:
– Pre-‐exercise
PC
stores
– PC
resynthesis
– Training
intensity
– Short-‐term
muscular
performance
• Decreased:
– Dependence
on
glycogen
– Lactate
– Therefore
delayed
onset
of
fa&gue
14. What
PC
does:
• Provides
the
fuel
for
the
rapid
resythesis
of
ADP
+
pi
into
ATP
• An
increase
in
Crea&ne
stores
in
the
body
will
ul&mately
lead
to
an
increase
in
PC
store,
which
increase
the
ATP
PC
systems
capacity
to
produce
ATP
15. Possible
side
effects
• Increase
in
body
weight
(Crea&ne
is
an
osmo&c
substance)
• An
increase
in
water
absorp&on
can
lead
to
– Muscle
cramps
– Dehydra&on
problems
– Heat
intolerance
– Proper
hydra&on
in
strongly
recommended
• Other
side
effects
include:
– Seizures,
vomi&ng,
diarrhoea,
anxiety,
cardiac
arrhythmia
and
DVT
16. Ques&ons
• Are
there
long-‐term
side
effects
of
use?
• Is
the
enhanced
performance
great
enough
to
warrant
the
expense
of
the
supplement
• What
are
the
medico-‐legal
considera&ons
that
need
to
be
considered?
17. Colostrum
• Some&mes
referred
to
as
‘mothers
milk’
because
its
taken
from
the
mammary
glands
from
a
cow.
• Researchers
believe
that
bovine
(cow)
colostrum
is
almost
iden&cal
the
human,
and
is
the
only
safe
form
for
human
consump&on
19. Colostrum-‐
benefits
• Encourages
good
health
during
training
and
compe&&on
• Immunoglobulin
boosts
the
body’s
defense
against
disease
• Some
effect
on
muscle
&ssue
growth
(protein
synthesis)
20. Branched-‐chain
amino
acids
• Excellent
muscle
building
proper&es
• Generally
used
by
athletes
who
use
are
aker
increases
in
strength,
power
and
anaerobic
capacity
• Delay
the
onset
of
fa&gue
21. Caffeine
• Big
increase
in
the
number
of
energy
drinks
consumed
• Regular
caffeine
drinks
(tea/coffee):
30
–
80mg
of
caffeine
•
Energy
drinks:
100-‐200mg
22. Caffeine
• Is
absorbed
through
the
stomach
and
peaks
in
the
blood
around
1-‐2
hours
aker
consump&on
• Can
affect
most
of
the
bodies
&ssues
23. Caffeine
-‐
benefits
• Used
to
s&mulate
the
CNS
and
cardiorespiratory
system
or
a
diure&c
• Increases
the
intensity
of
muscle
contrac&on
• Can
mask
the
discomfort
of
physical
excursion
• Can
increase
fat-‐oxida&on
(therefore
sparing
glycogen
stores)
24. Minerals
• Many
minerals
are
important
electrolytes
• Minerals
help
control
osmosis
between
body
compartments
• They
help
maintain
the
acid/base
balance
required
for
normal
cellular
ac&vi&es
• Table
14.3
summarises
the
minerals
used
to
enhance
performance
25. Iron
• Sources:
Red
meat,
poultry,
shelfish,
green
vegetables.
• Benefits:
Increase
O2
carrying
capacity,
hence
aerobic
capacity
• Side
effects:
Cons&pa&on,
upset
stomach
26. Calcium
• Sources:
Dairy,
green
leafy
veggies,
white
flour,
bones
of
small
fish,
soya
beans
• Benefits:
Prevents
calcium
deficiencies
such
as
osteoporosis.
• Side
effects:
Excess
dosage
can
decrease
iron
absorp&on
27. Magnesium
• Sources:
Veggies,
fruits,
potatoes,
unprocessed
cereals
• Benefits:
May
increase
aerobic
capacity
and
vital
to
enzyme
func&on
• Side
effects:
Diarrhoea
28. Potassium
• Sources:
Veggies,
fruit/
juices,
unprocessed
cereals
• Benefits:
Reduced
BP,
facilitates
the
secre&on
of
sodium,
may
prevent
cramps,
improves
nerve
transmission
• Side
effects:
Toxic
effect
is
very
rare.
29. Sodium
• Sources:
Fish,
processed
meats,
cheese,
table
salt
• Benefits:
Controls
pressures
and
blood
volumes
• Side
effects:
Excess
results
in
high
BP,
stroke,
cramps
and
dehydra&on
30. Zinc
• Sources:
Meats,
cereals,
milk,
legumes,
peas,
beans
and
nuts
• Benefits:
Increases
immune
system
func&on,
possibility
increased
protein
synthesis,
improves
CHO
use,
vital
for
muscular
growth
and
repair
• Side
effects:
Nausea,
can
inhibit
iron
absorp&on
causing
anemia
31. Phosphorus
• Sources:
Meat,
fish,
cereals,
dairy,
products,
green
veggies
• Benefits:
Improves
aerobic
func&on
and
delays
onset
of
fa&gue
• Side
effects:
Long
term
use
can
reduce
calcium
levels.
32. Glycerol
• Allows
for
rapid
reten&on
of
extra
fluid
• Beneficial
when
undertaking
mod-‐high
intensity
ac&vity
in
hot/
humid
condi&ons
• Typically
taken
two
hours
prior
to
an
event/
training
session
33. Bicarbonate
• Increases
the
body’s
ability
to
dispose
of
excess
hydrogen
ions
produced
during
anaerobic
glycolysis
• Acts
as
a
buffer
in
the
muscles
reducing
the
fa&gue
effect
of
a
build
up
of
H+
34. Bicarbonate
• Taken
pre-‐event
under
the
strict
supervision
of
a
die&&an
• Relevant
to
high
intensity
ac&vity
las&ng
between
3
and
7
minutes
• Poten&al
side
effects:
Gastrointes&nal
distress
35. Sport
supplement
groupings
Group
A
• Defini&on
– Products
with
scien&fic
support
for
enhancement
of
performance
or
that
support
specific
nutri&onal
goals
(recommended
by
the
AIS
for
its
athletes)
– Examples:
• Sports
drinks,
electrolyte
replacement
supplements,
liquid
meal
supplements,
sports
bars
and
gels,
Crea&ne,
Glycerol,
bicarbonate,
caffeine,
iron,
an&oxidants,
glucosamine
36. Sport
supplement
groupings
Group
B
• Defini&on
– Products
that
are
s&ll
under
inves&ga&on,
bit
at
present
–
do
not
have
substan&al
proof
of
health
or
performance
benefits
(under
considera&on
by
the
AIS)
– Examples:
• Probio&cs,
Colostrum,
Echinacea,
Glutamine,
Butyrate
37. Sport
supplement
groupings
Group
C
• Defini&on
– Products
with
no
proof
of
beneficial
effects
on
performance
–
the
majoirty
of
popular
sports
supplements
belong
to
this
category
– Examples:
• Amino
acids
(BCAA’s),
Ginseng,
Gingko
biloba,
IV
vitamin
injec&ons,
Oral
B12,
IV
iron
intake
38. Sport
supplement
groupings
Group
D
• Defini&on
– Products
containing
banned
substances
–
these
are
deemed
illegal
by
WADA
and
must
not
be
used
by
AIS
athletes
– Examples:
• Androstenedione,
any
testosterone
supplement,
beta-‐
blockers,
etc
