Food/sports supplements Flashcards
What are the 4 food supplements?
- Glycogen loading
- Creatine monohydrate
- Caffeine
- Sodium bicarbonate
What are food supplements used for?
To increase energy stores, which in turn enhance athletic performance
What is supplementation also known as?
Ergogenic aids
What does UK sport advice performers to be?
Cautious in their choices as guidelines always change
What is soda loading?
Using sodium bicarbonate to increase the pH of the blood - making it more alkaline.
This increases the buffering capabilities of the blood
This delays OBLA and a performer can continue to work at high intensities
Which athletes will use soda loading?
400m or 800m runners
What are the main side effects of soda loading?
- Bloating
- Stomach cramps
How is caffeine used as a supplement?
It is a natural stimulant that increases mental alertness and decreases fatigue because it improves the mobilisation of fatty acids. Therefore sparing muscle glycogen stores.
Who would use caffeine as a supplement?
By endurance athletes that use fats as their preferred energy source.
What are the main side effects of caffeine?
- Insomnia
- Dehydration
How is creatine monohydrate used as a supplement?
It is used to increase the stores of phosphocreatine, therefore helping the ATP-PC system to last longer.
Who would use creatine monohydrate as a supplement?
Athletes who do explosive events
What are the main side effects of creatine monohydrate?
Dehydration
Who uses glycogen loading?
Endurance athletes
What is the old method of glycogen loading?
- High intensity work is performed with a low carb intake on days 6-4 before comp. As it depletes muscle glycogen stores
- Days 3-1 low intensity work (tapering) takes place with athletes increasing carb (super compensation) and water intake. This is said to double muscle glycogen stores.
