Carb loading, ergogenic aids, and protein intake

Carb loading, ergogenic aids, and protein intake

Objectives

Carb Loading

Sodium and Carbohydrates to water

Ergogenic Aids

Ergogenic Aids cont.

Protein Sources

Carb Loading

The manipulation of training and carb loading leading up to a completition is vital for peak performacne.

• Carb loading should occur 3 days before the competiion to increase glycogen storages=
• Before those 3 days diet should be high in fat and protein

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Electrolytes

Sodium is an essential electrolyte that helps maintain fluid balance in the body. During intense and prolonged exercise, athletes lose electrolytes, particularly sodium, through sweat. Sodium helps regulate fluid balance and prevents dehydration by enhancing water absorption in the intestines. Hydration: Carbohydrates in the form of glucose or other sugars provide a source of energy during endurance exercise. When consumed with water, carbohydrates can help maintain hydration by enhancing fluid absorption in the intestines. This is because glucose and sodium co-transporters in the intestines facilitate the absorption of both water and electrolytes, thereby promoting better hydration status during prolonged exercise. Energy: carbohydrate-containing drinks help athletes maintain energy levels and delay fatigue during endurance events. Glycogen Preservation: Consuming carbohydrates during exercise helps spare glycogen stores in the muscles and liver. Preserving glycogen reserves is crucial for maintaining endurance and performance during prolonged activity.

Sports drinks, bars, gels & caffeine

Sports Drinks, Bars, and Gels:These products are designed to provide easily digestible carbohydrates, electrolytes, and sometimes protein to fuel and hydrate athletes during training and competition. Benefits: They provide a convenient source of energy and hydration, helping athletes maintain performance levels during prolonged exercise. The carbohydrates in these products help replenish glycogen stores, while electrolytes like sodium aid in fluid retention and prevent dehydration. Considerations: Athletes should choose products with an appropriate carbohydrate concentration to avoid gastrointestinal distress. Caffeine: a stimulant that can enhance alertness, focus, and endurance performance. Benefits: Caffeine can increase adrenaline levels, which may improve physical performance by delaying fatigue and reducing perceived exertion. It can also enhance mental alertness and cognitive function, which is beneficial during sports requiring concentration and decision-making. Considerations: Athletes should be cautious with caffeine consumption to avoid excessive stimulation, which can lead to jitteriness, increased heart rate, and dehydration. It's important to know individual tolerance levels and timing of ingestion to maximize its benefits.

Creatine & Biocarbonate

Creatine: a naturally occurring compound found in muscles and is involved in the production of (ATP), the primary energy currency of cells. Supplementing with creatine can increase muscle creatine stores and improve high-intensity exercise performance. Benefits: Creatine supplementation has been shown to enhance strength, power, and muscle mass gains during resistance training. It can also improve performance in short-duration, high-intensity activities like sprinting and jumping. Considerations: While creatine is generally considered safe and effective, individual responses may vary. Some athletes may experience gastrointestinal discomfort or weight gain due to water retention. Proper dosing and hydration are essential when using creatine supplements. Bicarbonate: Sodium bicarbonate (baking soda) is sometimes used as an ergogenic aid to buffer lactic acid accumulation during high-intensity exercise, delaying the onset of fatigue. Benefits: Bicarbonate supplementation can improve performance in short-duration, high-intensity activities by reducing the acidity of muscle cells and blood, which helps maintain power output and delay fatigue. Considerations: Bicarbonate supplementation can cause gastrointestinal discomfort, including bloating and diarrhea, in some individuals.]

Protein Sources

Non-Vegeterian Sources:

Vegeterian Sources:

• Lean Meats
• Fish
• Seafood
• Eggs
• Dairy
• Poultry
• Processed Meats

• Legumes:
• Soy Products: .
• Quinoa:
• Seeds:
• Nuts:
• Whole Grains:
• Dairy: