Food Supplements Flashcards
What are all performance enhancing substances called?
Ergogenic aids
What does sodium bicarbonate do?
Increases the pH value of blood - more alkaline, which increases the buffering capabilities of the blood. Delays the lactate threshold / OBLA
Who would use Soda loading?
400m runner, athlete using the AGS
Side effects of soda loading
Bloating, diarrhoea, stomach cramps, nausea
What does caffeine do?
Increases mental altertness and decreases fatigue. Improves mobilisation of fatty acids therefore ‘glycogen sparing’
Who would use caffeine (natural stimulant)
Athletes who primarily use fats, marathon runner
Side effects of caffeine
Can lead to dehydration, irritability, insomnia, anxiety
What does creatine monohydrate do?
Increases stores of phosphocreatine found in the muscles, helps ATP-PC system last longer, improves recovery time
Who would use creatine supplements?
Athletes using explosive muscle contractions
Side effects of creatine supplementation
Dehydration, bloating, muscle cramps, liver damage, hinders aerobic performance
Why do glycogen loading?
Maximise muscle glycogen stores
How does the old glycogen loading work?
6-4 days pre competition: high intensity work with low carbohydrate intake to deplete muscle glycogen stores
3-1 days pre competition: low intensity work (tapering) increasing carbohydrate and water intake, doubling muscular store of glycogen
Disadvantages of glycogen loading
Heavy legs, bloating, water retention
How does the new glycogen loading work?
One day, very high intensity work for 3 minutes opening a carbo window where glycogen stores can be increased dramatically, only remains open for 2 hours after exercise
What is tapering?
Reducing amount of training or intensity of training prior to competitions day
