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1 - P.E - Exercise Physiology ❌ > Dietary Supplements > Flashcards

Dietary Supplements Flashcards

1
Q

What are dietary supplements?

A

Products used to enhance sporting performance.

They can be legal or illegal

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2
Q

What is glycogen loading?

A

A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored.
It is used bu endurance athletes.

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3
Q

What happens if muscle glycogen breakdown exceeds it replacement?

A

Glycogen stores become deleted. This results in fatigue and the inability to maintain the duration and intensity of training.

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4
Q

How do you replenish and maintain glycogen stores?

A

Athletes need a diet rich in carbohydrates.

6-10 grams of carbs per kg of body weight.

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5
Q

What is one method of glycogen loading?

A

6 days before a competition, a performer eats a diet high in protein from three days and exercises at relatively high intensity to burn off any existing carbohydrate stores.
This is followed by three days of a diet high in carbohydrates and some light training.
The theory is by totally depleting glycogen stores, they can then be increased by up to two times the original amount and can prevent the performer from ‘hitting the wall’.

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6
Q

What is a second method of glycogen loading?

A

Day before competition three minutes of high intensity exercise opens a ‘carbo window’.
Replenishing the glycogen stores during the first 20 minute window after exercise can enhance the performance the next day.
In the 20 minutes immediately after exercise the body is most able to restore lost glycogen.
The carbo-window closes after 2 hours.

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7
Q

What is a third method of glycogen loading?

A

Non-depletion protocol
Training intensity reduced the week before competition.
Then three days before competition a high carbohydrate diet is followed with light intensity exercise.

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8
Q

What are the positives of glycogen loading?

A

Increase glycogen storage
Increases glycogen stores in the muscle
Delays fatigue
Increases endurance capacity

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9
Q

What are the negatives of glycogen loading?

A 
Carbo-loading phase:
Water retention which results in bloating 
Heavy legs 
Problems with digestion 
Weight increase

Depletion phase:
Irritability
Need to alter the training programme through lack of energy.

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10
Q

What is creatine?

A

A compound the body can make naturally which supplies energy for muscular contraction; can also be used as a supplement to increase athletic performance.

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11
Q

What does creatine monohydrate do?

A

Creatine monohydrate (creatine) is a supplement used to increase the amount of phosphocreatine stored in the muscles

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12
Q

What does phosphocreatine do?

A

Used to fuel the ATP-PC system which provides energy.

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13
Q

What is the ATP-PC system?

A

An energy system that provides quick bursts of energy and is used for high intensity exercise but it can only last for up to 10 seconds.

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14
Q

What is ATP?

A

Adenosine tri-phosphate = energy

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15
Q

What will increasing the amount of creatine do?

A

Increasing the amount in the muscles will allow the ATP-PC system to last longer.
It can also help improve recovery times.

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16
Q

Who is most likely to take creatine supplements?

A

Athletes in explosive events (sprints, jumps, throws) as they will be able to performer at a higher intensity for longer.

17
Q

What are the positives of creatine monohydrate?

A

Aims to provide ATP
Replenishes phosphocreatine stores
Allows the ATP-PC system to last longer
Improves muscle mass

18
Q

What are the negatives of creatine monohydrate?

A

Possible side effects include muscle cramps, diarrhoea, water retention, bloating and vomiting
Hinders aerobic performance
Mixed evidence to show benefits

19
Q

What is sodium bicarbonate?

A

NaHCO3

A white soluble compound used as an antacid.

20
Q

What is buffering?

A

The ability of the blood to compensate for the build-up of lactic acid or hydrogen ions to maintain the pH level.

21
Q

What are hydrogen ions?

A

Responsible for the acidity of the blood

22
Q

What is lactic acid?

A

A by-product of anaerobic respiration; as it accumulates, it causes fatigue.

23
Q

What can sodium bicarbonate do?

A

Increase the buffering capacity of the blood so it can neutralise the negative effects of lactic acid and hydrogen ions that are produced in the muscles during high-intensity activity.

24
Q

What is the concept behind drinking a solution of sodium bicarbonate?

A

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.

25
Q

What athletes benefit from soda-loading?

A

Athletes who use the lactic acid system in their events, like the 400m and rowing.

26
Q

What are the positive effects of sodium bicarbonate?

A

Reduces acidity in the muscle cells
Delays fatigue
Increases the buffering capacity of the blood

27
Q

What are the negative effects of sodium bicarbonate?

A 
Vomiting 
Diarrhoea 
Pain
Cramping 
Bloating
28
Q

What is caffeine?

A

A naturally occurring stimulant.

29
Q

What is a diuretic?

A

Increases the production of urine

30
Q

What can caffeine do?

A

Increase mental alertness and reduce fatigue.

It is also thought to improve the mobilisation of fatty acids in the body, thereby sparing muscle glycogen stores.

31
Q

Who uses caffeine supplements?

A

Endurance athletes who predominantly use the aerobic system since fats are the preferred fuel for low-intensity, long-durance exercise.

32
Q

What has research suggested?

A

That quantities of 3mg (micro grams) of caffeine per kg of body weight or more showed the biggest improvement in sport performance.

33
Q

Where is caffeine found?

A

Coffee, tea, cola, energy bars, chocolate, caffeinated gels.

34
Q

What are the positives of caffeine?

A

Stimulant/increased mental alertness
Reduces effects of fatigue
Allows fats to be used as an energy source/delays use of glycogen stores.
Improves decision making/improves reaction time
May benefit aerobic performance/endurance athletes

35
Q

What are the negatives of caffeine?

A

Loss of fine control
Against rules of most sports in large quantities
Dehydration, insomnia, muscle cramps, vomiting, stomach cramps, irregular heartbeat, diarrhoea

1 - P.E - Exercise Physiology ❌ (5 decks)

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