Dietary Supplements Flashcards
Supplements
Products used to enhance sporting performance. Can be legal or illegal
Glycogen Loading
A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored.
Result of depleted glycogen stores
- Fatigue
- Inability to maintain the duration and intensity of training
Maintaining and replenishing glycogen stores
Rich carbohydrate diet. Endurance athletes need to consume 6-10g of carbohydrates per kg of body weight.
Process of carbo-loading/glycogen loading
6 days before event: eat high protein diet for 3 days and exercises at high intensity to burn off remaining existing carbs.
3 days before event: high carbohydrate diet and light training.
Theory behind glycogen loading
By totally depleting glycogen stores, they can then be increased by double the original amount. This means then performer is prevented from hitting the wall.
Advantages of GL
- Increased glycogen stores in muscles
- Delays fatigue
- Increases endurance capacity
Disadvantages of GL
CARBOLOADING PAHSE: - Water retention - bloating -Heavy legs -Affects digestion -Weight increases DEPLETION PHASE: -Irritability -Alters the training programme through lack of energy.
Replenishing glycogen stores (Window)
Replenishing stores after 20minutes can enhance performance next day, as most able to restore lost glycogen. Drink chocolate milk 3:1 or 4:1 carb to protein ratio. Helps re-synthesise muscle glycogen more efficiently than carbohydrates alone.
Liquid is absorbed much faster than solids and can rehydrate at the same time.
Creatine monohydrate (Creatine)
A compound the body can make naturally which supplies energy for muscular contractions; can also be used as a supplement to increase athletic performances.
Uses of Creatine
Increases the amount of phosphocreatine stored in the muscles.
Phosphocreatine
Used as a fuel for the ATP-PC system which provides energy.
Increasing creatine in the muscles will allow the energy system to last for longer. It also improves recovery times.
-Most beneficial to athletes in explosive events eg sprinters, jumpers and throwers.
Advantages of CM
- Provides ATP
- Replenishes phosphocreatine stores
- Allows ATP-PC system to last longer
- Improves muscle mass
Disadvantages of CM
- Side effects: muscle cramps, diarrhoea, water retention, bloating, vomiting.
- Hinders aerobic performance
- Mixed evidence to show benefits
Sodium Bicarbonate
A white soluble compound used as an antacid, which can increase the buffering capacity of the blood so it can neutralise the effects of lactic acid and hydrogen ions produced in high intensity activity.
Buffering
The ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain a pH level.
Lactic acid
A by-product of anaerobic respiration; as it accumulates, it causes fatigue.
Concept behind sodium bicarbonate
It reduces the acidity within the muscle cells, in order to delay fatigue and allows the performer to continue exercise at a very high intensity for longer.
Advantages of soda loading
- Reduces acidity in muscle cells
- Delays fatigue
- Increases the buffering capacity of the blood
Disadvantages of soda loading
-Side effects: Vomiting, pain, cramping, diarrhoea, bloating
Caffeine
Stimulant that is naturally occurring, which can increase mental alertness and reduce fatigue.
-Improves mobilisation of fatty acids thereby sparing muscle glycogen stores.
Uses of Caffeine
Endurance performers who use the aerobic energy system as fats are the preferred fuel for low intensity, high duration work.
Best effect is 3mg per Kg of body weight.
Sources of Caffeine
Coffee, tea, cola, chocolate, energy bars.
Diuretic
Increases the production of urine
