Dietary Supplements :) Flashcards
glycogen loading
method to increase glycogen stores over and above normal levels (increase in water intake helps this)
- six days before comp p eats diet high in protein and exercises at high intensity
- three days before comp p eats diet high in carbs and does light training
by totally depleating stores iin first 3 days then they can be increased by up to two times the amount (supercompensation) and stops them hitting the wall
glycogen loading advantages
increases glycogen storage
increases glycogen stores in the muscle
delays fatigue
increases endurance capacity
glycogen loading disadvantages
depletion stage:
irritability
need to alter training programme as low energy
carbo loading stage: water retention heavy legs digestive problems weight increase
glycogen loading disadvantages
depletion stage:
irritability
need to alter training programme as low energy
carbo loading stage: water retention heavy legs digestive problems weight increase
creatine monohydrate
supplement that increases level of phosphocreatine stored in muscle which fuels the atp-pc system providing quick release energy
can improve recovery time too
creatine monohydrate advantages
helps provide additional atp
replenishes phosphocreatine stores
allows atp system to last longer
improves muscle mass
creatine monohydrate disadvantages
muscle cramps
diarrhoea
water retention
bloating
vomiting
hinders aerobic performance
mixed evidence of benefits
sodium bicarbonate
antacid that increases buffering capacity of blood allowing it to neutralise negative effects of lactic acid and hydrogen ions from high-intensity activity
drinking solution of sb or soda loading reduced blood acidity- delaying fatigue and allowing performer to continue exercise at high intensity for longer
sodium bicarbonate advantages
reduces acidity in muscle cells
delays fatigue
increases buffering capacity of blood
-ability of blood to compensate for lactic acid build up to maintain pH levels
sodium bicarbonate disadvantages
vomiting
pain cramping
diarrhoea
bloating
caffeine
stimulant that increases mental alertness and reduce fatigue
improves mobilisation of fatty acids, sparing muscle glycogen stores
used by endurance performers who rely on the aerobic system which is the preferred fuel for low intensity, long endurance exercise
caffeine advantages
increases mental alertness
reduces effects of fatigue
allows fats to be used as energy source instead of glycogen stores
improves decision making and reaction time
benefits endurance athletes
caffeine disadvantages
loss of fine control
against the rules in large quantities
dehydration
insomnia
muscle cramps
vomiting
irregular heartbeat
