Hot Topic: Sports Nutrition and Supplements Flashcards
What are the three most common types of sports performance supplements
sports drinks, sports foods, and sports supplements
What are sports drinks
provide carbohydrates and fluid
What are sports foods
usually in bar form - nutrient-dense and leverages the functionality of food proposition
What are sports supplements
tablets, powders, ready-to-drink, etc.
What are important considerations with performance supplements
dosage
placebo
mechanism
sport
safety/regulation
What is the function of creatine
increases Cr and PCr stores
What is the function of carb loading
increases muscle glycogen stores
What is the function of carb mouth rinses
taste receptor cells send nerve impulses to the brain
What is the function of protein supplementation
amino acid leucine stimulates muscle protein synthesis
What is the function of caffeine
opens Sr Ca2+ release channels
What is important about regulations surrounding performance substances
some are illegal/banned, while some are unsafe to take
eg. erythropoietin (EPO) and human growth hormone (hGH)
What are some muscle building supplements with strong evidence to support efficacy and safety
protein, creatine monohydrate, essential amino acids, B-HMB
What are some muscle building supplements with weak/mixed evidence to support efficacy
ATP, BCAA, phosphatidic acid
Why is creatine a good supplement option
increases PCr stores, which is the first fuel used (therefore can increase “explosive” bouts in performance)
How does creatine impact performance and strength
performance: short-lived tasks like sprinting, but no improvement in endurance exercise
strength: increased reps and total lifting volume, with increased muscle mass overtime
Why supplement with protein
amino acids are the building blocks of muscle mass
- resistance exercise increases anabolic sensitivity, and with protein supplements this leads to increased muscle mass, strength, and function
Does timing of supplements matter?
yes, there is an anabolic window
- total amount consumed each day matters as well
Why use caffeine supplementation?
delays fatigue, improves alertness, and increases mean power output
How many elite athletes use caffeine
74%
What is an important limitation of caffeine
high doses can increases heart rate and anxiety
Why take antioxidants?
muscle contraction creates free radicals - antioxidants quench free radicals which reduces damage to muscles
Why take nitric oxide precursors
they are vasodilators which contribute to mitochondrial respiration and muscle contraction
What are some examples of nitric oxide precursors
L-arginine, L-citrulline, nitrate
What is the function of nitrate and where is it found
reduces the oxygen cost during moderate/high-intensity exercise
- found in beetroot juice
