Food supplements Flashcards
What are sports/food supplements are used for?
Used to increase energy stores, which in turn enhance athletic performance
What are all performance enhancing drugs known as?
Ergogenic aids
What is used in soda loading?
Sodium bicarbonate
What is sodium bicarbonate?
Sodium bicarbonate is an antacid which increases the pH value of the blood - more alkaline
What does a having a higher pH mean?
Increases the buffering capability of the blood
Who benefits from soda loading?
Athletes that use the anaerobic (lactic acid) system e.g. 400m runners
What are the side effects of soda loading?
Bloating, diarrhoea, stomach cramps, nausea
What is caffeine?
A natural stimulant
What does caffeine do?
Increases mental alertness and decreases fatigue
Improves mobilisation of fatty acids
What does improving mobilisation of fatty acids do?
Spares muscles glycogen stores, known as glycogen sparing
What athletes use caffeine?
Endurance athletes who used fats as their preferred energy source
What are the side effects of caffeine?
It is a diuretic so can lead to dehydration, irritability, insomnia and anxiety
What is creatine monohydrate used for?
Used to increase the stores of phosphocreatine found in the muscles
What does creatine monohydrate do to the ATP-PC system?
Helps the ATP-PC system last longer
What does creatine monohydrate do to an athletes performance?
Improves recovery times
Who benefits from taking creatine monohydrate?
Athletes doing explosive events
What are the side effects of taking creatine monohydrate?
Dehydration, bloating, muscle cramps, lover damage
Hinders aerobic performance
Where is creatine monohydrate banned?
US schools, colleges and universities
What is glycogen loading?
Dietary manipulation designed to maximise muscle glycogen
Who uses glycogen loading?
Used by endurance athletes relying on the aerobic system for ATP production
What happens to an athletes performance if glycogen stores completely run out?
The athlete will ‘hit the wall’
What is done days 6-4 before the competition in the old method of glycogen loading?
High intensity work is performed with a low carbohydrate intake. This is to deplete muscle glycogen stores
What is done days 3-1 before the competition in the old method of glycogen loading?
Low intensity work (tapering) takes place, with the athlete increasing carbohydrate (‘super compensation’) and water intake
Why is water intake increased days 3-1 before competition in the old method of glycogen loading?
Water is needed to facilitate glycogen storage
What have studies shown about the process days 3-1 before competition in the old glycogen method?
Studies have shown this to double muscular stores of glycogen
What are the disadvantages of the old method of glycogen loading?
Heavy legs due to the high intensity work, feeling bloated and lethargic because of the extra glycogen on bored, and water retention due to the extra water needed
How long does the new method of glycogen loading take?
One day
What happens in the new method of glycogen loading?
Exercise at a very high intensity for 3 minutes
This opens a carbo window where glycogen stores can be increased dramatically
During this carbo window carbohydrate intake should be significant
How long does the carbo window remain open for?
2 hours after exercise
Why is the new glycogen loading method used?
An athlete could follow their normal dietary plan without the disadvantages of the old method, and ‘taper’ their training program prior to their event in the process
What is tapering?
Reducing the amount of training/training intensity prior to competition
What is super compensation?
Storing more glycogen than normal
