Ergogenic Aids & Dietary Manipulation Flashcards
What are the five mechanisms of fatigue?
ATP PC Anaerobic Gly Aerobic gly Metabolic Accumulation
Two limitations to energy supply
PC availability
Glycogen availability
Four causes of Fatigue
Hydrogen irons produce fatigue more than lactic acid
Glycogen depletion
Anaerobic contribution reduces as sprint training contrabuces
Aerobic contribution bare minimum in manual sprint training
Caffeine (Fact Card)
Can affect up to 10 hours
3-6mg / 60mins before exercises
9mg /kg.m negative effects
Thermoogenic effects
Increases energy expenditure
Increases fat oxidation
Manipulation of the central and peripheral mechanisms by modifying pain and effort sensitivity, calcium kinetics in the sarcoplasmic reticulum, and sodium/potassium ATPase pump activity
Creatine (Fact Card)
0.3g/kg
Variety of responses
Improved body compilation / recovery
Weight loss implications
Short term
Mood swings Lack of motivation Slowed metabolism Loss of muscle mass Reduced endurance Risk of eating disorder
Long Term
Chronic energy restriction
T T T’ S
Total Type Time Sleep
Alpha-Liope reduces what?
Reduces fat mass
Carnitne transports what?
Transports fatty acids
Healthy weight gain
Aim to gain 0.5kg - 0.7kg a week
Increase energy intake by 23%
Aim to eat 2000-2500kcals or more
Consume 1.5 - 1.7g/kg of protein per day
REDs
- Identification of athletes at risk
- No practical tool to measure energy expenditure - Prevention of REDs
- Improve awareness using educational initiatives
- Use coaches, trainers and athletes - Male athletes
- Lacks speed in understanding vraity of sports
- Learn specific energy demands - Health and performance consequences
- Still lacking knowelage of phy and pyc health risks
- Potential unknown long term risks
Rapid weight loss reduces weight by?
Drop in…
Body fluids
Food in the gastrointestinal track
Muscle energy stores
Rapid, Moderate and Gradual weight loss
Rapid - 24 to 72 hours
Moderate - 72 hours to weeks
Gradual - 7 weeks to 7 months
Not recommended body fat % of men and women
Men - <5%
Women - <12%
Advantages of weight loss
Power to weight ratio increases (Jumping)
Energy expenditure decreases (Running)
Body mass decreases/Muscle mass (Lighter)
General CHO requirements
Short (3-5 g/kg-1)
Medium (5-7 g/kg-1)
Endurance (6-10 g/kg-1)
Extreme (8-12 g/kg-1)
CHO needs during exercises
30-60g per hour
No need to supplement for <45mins
CHO mouth rinsing benifical for 40-75min duration
During high intensity or multiple daily sessions
- <90min exercise (7-12g/kg/d)
- CHO loading >90mins (10-12g/kg/d)
PRO requirements
1.4-2 g/kg/d
Dietary Lipids
25% - 33% of total energy intake
Avoid <20% consumption
Avoid >10% saturated fat consumption
Fat is a sorce for fat soliable vitimins (ADER)
Micronutrient needs
Vit and Min sups are not recommended if energy intake is met but stuible if
Dieting Ill Recovering Eliminating food groups Deficiency
Sodium Bicarbonate
Intracellular buffers are inadequate in high intense exercise
Any attempt to increase the rate of transport from muscle to blood will maintain muscle Ph and delay fatigue
CHO + Caffeine
Ingestion increases post exercise muscle glycogen culmination
Ergogenic aids in team sports
limit in match fatigue
Augment Training Adaption
Acclimated recovery
Acclimated RTP
Three things to assess before taking ergogenic aids
Assess the need
Assess the risk
Assess the consequences
Nitrates e.g. red beetroot
3 to 5% increase in total work
Reduces ATP cost of muscle force production
Increases efficiency of mitochondria reception
Creases bloodflow to the muscles
Buffers
Beta alanine; intercellular buffer (delay fatigue anabolic threshold enhanced) 3.2–6.4 g min 2 to 4 weeks
Sodium bicarbonate; extracellular buffer(regulates muscle PH) 0.2–0 .4 g per KG of bodyweight. 60–115 minutes prior to exercise, 2 to 4 days prior to an event
