Dietary Supplements Flashcards
What do dietary supplements do
Enhance sporting performance
Act as additional nutrients
Improve health and wellbeing
What are the 4 dietary supplements
Caffeine
Bicarbonate of soda
Creatine monohydrate
Glycogen loading
Function of bicarbonate of soda
It is an antacid which increases the buffering capacity of the blood
This enhances the body’s ability to neutralise the negative effects of lactic acid and hydrogen ions
Positives of bicarbonate of soda
Soda loading - reduces acidity within muscle cells
Increases buffering capacity of the blood
Delays fatigue so can continue to excercise for longer at a high intensity
Side effects/negatives of bicarbonate of soda
Side effects can include diarrhoea, vomiting, cramps and bloating
What is and what is the function of caffeine
A natural stimulant
Increase body’s ability to mobilise and use fats as fuels which spare body’s glycogen stores
Increases mental alertness and delays fatigue
Where is caffeine found
Tea
Coffee
Cola
Pharmological aids
Positives of caffiene
Increases mental alertness, decision making and reaction time
Delays fatigue
Improves aerobic performance
Allows fats to be used as energy stores and delays the use of glycogen stores
Negatives of caffeine
Loss of fine control
Dehydration
Side effects including muscle and abdominal cramp, vomiting and diarrhoea, irregular heartbeat, irritation and anxiety and sleep deprivation
Against the rules in most sports (when taken in large quantities)
Function of creatine monohydrate
Increases the levels of phosphocreatine in the muscles
Increases the threshold and performance of the ATP-PC system, therefore it can last longer
Improves recovery times and increases muscle mass
What is glycogen loading and what is it also known as
The manipulation of diet to increase the body’s glycogen storage over what can normally be stored
Also known as carboloading
What is glycogen used for
Provides a major source of energy during excercise
Where is glycogen stored
Muscles and the liver
Who uses glycogen loading
Endurance athletes
Positives of glycogen loading
Can almost double muscle glycogen storage and increases stores in the muscles
Delays fatigue
Increases endurance capacity
Negatives of glycogen loading during the carboloading stage
Water retention
Heavy legs
Weight increase
Digestive problems
What are the negative effects of glycogen loading during depletion
Irritability
Training plans must be altered due to a lack of energy
What are the positive effects of creatine monohydrate
Aims to provide ATP
Replenishes phosphocreatine levels
Improves muscle mass
Allows ATP-PC system to last longer
What are the negative effects of creatine monohydrate
Hinders aerobic performance
There is mixed benefit to show evidence
Side effects include muscle cramp, water retention, diarrhoea, vomiting and bloating
Describe the method of glycogen loading that starts 6 days prior to competition
6 days before: Eat a high protein diet and exercise at a relatively high intensity to burn off existing carb stores
3 days before: Eat a high carb diet and exercise at a lighter intensity
Describe the method of glycogen loading that refers to a carbo window
3 minutes of high intensity training opens a carbo window which lasts for 2 hours
Performer should then replenish these glycogen stores in the window
The carbo window is most effective in the first 20 minutes and can massively enhance performance
Describe the method of glycogen loading that refers to the non depletion protocol
Reduce training intensity a week prior to the event
3 days before the event a high carb diet must be followed with light exercise being performed
