ergogenic aids Flashcards
how can créatine improve someone’s performance
increases phosphocreatine stores which creates quick energy and strength
side effects of créatine
muscle cramps
high blood pressure
weight gain
how does caffeine improve performance
-blocks adenosine receptors to increase alertness and decrease fatigue, triggers the release of adrenaline
-heightens CNS and break down of fats to preserve glycogen
down sides of caffeine
-increases Heart rate
-insomnia
-anxiety
-diuretic
how does bicarbonates improve performance
acts as a buffer to neutralise lactic acid, therefore delays fatigue and OBLA and increases intensity and duration of performance
down sides of bicarbonate
nausea
how does nitrates improve performance
-dilates blood vessels so increase oxygenated blood supply to working muscles
-delay fatigue and aid recovery
-enhance vascular and metabolic control
down sides of nitrates
dizziness
light headed
what is a hypotonic drink
lower conc of sugar than blood so hydrating
what is hypertonic drink
higher concentration of sugar than blood so dehydrating
what is isotonic drink
same concentration of sugar than blood
why is hydration important
-for muscle function
-prevents dehydration
-prevents overheating
-corrects blood viscosity
-replaces fluid lost by sweat
