Dietary supplementation
Supplement - a substance which is aimed at enhancing your sporting performance
Glycogen loading
Glycogen is extracted from carbohydrates. Endurance athletes require a diet rich in
carbohydrates
Glucose/glycogen used for moderate to high intensity
The body preferred fuel for endurance activities is glycogen
When we use up our glycogen stores faster than we can replace them then the body
becomes fatigued (depleted stores)
Athletes will manipulate their diet to maximise this aerobic energy production - ‘carbo
loading’
The plan:
6 days prior to competition - rich protein diet and high intensity training to burn off remaining
carbohydrate stores.
3 days prior to competition - rich carbohydrate diet and low intensity training
This method is believed to be able to double your original carbohydrate stores
+
Inc in glycogen stores
Inc glycogen stores in muscles
Delays fatigue
Increases endurance capacity
-
Bloating
Heavy legs
digestion and weight increase
(depletion phase)
Irritability
Altered training due to lack of energy
Creatine monohydrate
Supplement aimed at increasing PC stores within the body
PC is a fuel used within the ATP-PC energy system
This is used for short powerful movements
Increasing Creatine levels will increase duration this system is able to work, as well as
improve recovery time
+
Provides ATP
Replenishes PC stores
Allows ATP-PC system to increase duration
Improve muscle mass
Supplement - a substance which is aimed at enhancing your sporting performance
Glycogen loading
Glycogen is extracted from carbohydrates. Endurance athletes require a diet rich in
carbohydrates
Glucose/glycogen used for moderate to high intensity
The body preferred fuel for endurance activities is glycogen
When we use up our glycogen stores faster than we can replace them then the body
becomes fatigued (depleted stores)
Athletes will manipulate their diet to maximise this aerobic energy production - ‘carbo
loading’
The plan:
6 days prior to competition - rich protein diet and high intensity training to burn off remaining
carbohydrate stores.
3 days prior to competition - rich carbohydrate diet and low intensity training
This method is believed to be able to double your original carbohydrate stores
+
Inc in glycogen stores
Inc glycogen stores in muscles
Delays fatigue
Increases endurance capacity
-
Bloating
Heavy legs
digestion and weight increase
(depletion phase)
Irritability
Altered training due to lack of energy
Creatine monohydrate
Supplement aimed at increasing PC stores within the body
PC is a fuel used within the ATP-PC energy system
This is used for short powerful movements
Increasing Creatine levels will increase duration this system is able to work, as well as
improve recovery time
+
Provides ATP
Replenishes PC stores
Allows ATP-PC system to increase duration
Improve muscle mass
