Dietry Suppliments Flashcards
1
Q
Definition of caffeine (where its found, what it does, drawbacks)
A
- Caffeine is a natural stimulant found in coffee, tea, and some supplements.
- stimulates the central nervous system to increase alertness & reduce fatigue.
- drawbacks = diuretic as there is a risk of dehydration
2
Q
Importance of caffeine in sport
A
- improve endurance performance by increasing alertness & reducing perceived effort during exercise.
3
Q
Definition of creatine monohydrate (what it does + the effect)
A
- increase the amount of phosphocreatine stored in the muscles
- phosphocreatine is used to fuel the ATP-PC system = provides energy
4
Q
Importance of creatine monohydrate in sport
A
- used in explosive events e.g. sprints, jumps, throws
- increases muscle mass, strength and recovery in anaerobic activities
5
Q
Define sodium Biocarbonate (what it does)
A
- helps neutralise lactic acid in muscles, delaying fatigue in high-intensity exercise
6
Q
Importance of sodium bicarbonate in sport
A
- improve performance in short bursts of high-intensity activities (though it can cause stomach discomfort)
7
Q
Define glycogen loading (carb loading)
A
- strategy used by endurance performers to increase glycogen stores in muscles by consuming a high-carb diet in the days leading up to an event
- 3 days of protein and light exercise to burn off carb stores, then 3 days of carbs and light training
- 6-10g of carbs per kg of weight
8
Q
Importance of carb loading in sport
A
- enhances endurance performance by delaying fatigue and allowing the athlete to sustain a higher intensity for longer.
9
Q
Definition of cholesterol
A
- fatty substance found in blood that is essential for building cell membranes and hormones.
- transported in the blood as HDL and LDL
10
Q
Importance of cholesterol in sport
A
- essential in small amounts, but high levels of LDL can lead to health issues, affecting overall fitness and health
