Exercise Physiology Flashcards
Diet and nutrition, Preparation and training methods
How to carb load
-Day 1-3 medium intensity, fewer carbs high protein in diet
-Day 4-6 Lots of carbs no protein
-Day 7 is the event
Supplement what information is key
-source
-performance benefits
-Athletes its suitable for
-Side effects
-How it works
Performance benefits of caffeine
-Increases alertness
-reduces perception of fatigue
-helps with weight loss
-Reduces reaction time
Sodium bicarbonate
-Alkaline so it increases the pH of the body
-Lactic acid reduces the pH, causes enzymes to denature= muscle fatigue
-Sodium bicarbonate neutralises lactic acid produced in high intensity exercise
-This delays fatigue
Side effects of sodium bicarbonate
-Vomiting
-Diarrhea
-Stomach cramps
-Very common to have these side effects so sodium bicarbonate is rarely used
Creatine
-Increases PC stores
-Increase weight through water storage in muscles
-Heavily researched few side effects