LEWIS: Supplements Flashcards

0
Q

What are protein supplements used for ?

A

To enhance muscle repair and growth

Resulting in better endurance and increase in muscle strength and size

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1
Q

What are supplements?

A

Anything that can be added to an athletes diet. Often used to increase energy stores which in turn enhance athletic performance

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2
Q

Side effects of protein supplements are:

A

Liver/kidneys strain

Negative nitrogen balance - slows down muscle grown and can cause fatigue

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3
Q

What is sodium bicarbonate used for

A

Reduces the acidity in the muscle cells this delays fatigue and allows the performer to continue exercising at high intensity
Increases buffering capacity of the blood- neutralises the effects of lactic acid

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4
Q

Side effects of sodium bicarbonate

A
Vomiting 
Pain
Cramping
Diarrhoea 
Bloated feeling
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5
Q

What is caffeine?

A

Stimulant
Can increase mental alertness
Improves mobilisation of fatty acids in the body and this spares glycogen stores

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6
Q

Side effects of caffeine

A

Dehydration
Irritability
Insomnia
Anxiety

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7
Q

Caffeines effects on performance are:

A
Improved muscle contractibility
Increased time to exhaustion
Improved concentration
Enhanced alertness 
Reduced fatigue
Fine motor control and technique
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9
Q

What is caffeine used for?

A

ATP resynthesis and saving muscle glycogen stores, as fat stores are broken down and fatty acids are released into the blood stream

Allows a prolongation it aerobic exercise

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10
Q

Caffeine may alter the perception of how hard an individual is working known as:

A

RPE - rating of perceived exertion

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12
Q

What is creatine monohydrate?

A

Used to increase the amount of phosphor eating stored in our muscles
Allows the ATP-PC system to operate for longer and can help to improve recovery times

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13
Q

Side effects of creatine monohydrate

A

Dehydration
Bloating
Muscle cramps
Slight liver damage

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14
Q

What are ergogenic aids?

A

Substances that improve performance

Both legal and illegal methods

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15
Q

4 illegal ergogenic aids are:

A

Beta blockers
Anabolic steroids
EPO
Human Growth Hormone

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16
Q

Beta blockers work by:

A

Sitting on receptors and blocking them from being stimulated

Slows HR

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17
Q

Side effects of beta blockers are:

A

Low BP

reduces HR so low that heart may stop

18
Q

What are anabolic steroids used for:

A

Repair body tissues after stress, promote muscle growth

Ability to train harder with less fatigue

19
Q

Side effects of anabolic steroids are:

A

Liver and heart damage

20
Q

Human growth hormone :

A

Occurs naturally in the body and is responsible for increased muscle mass

21
Q

Side effects of HGH:

A

Heart and nerve disease

High levels of blood fats

22
Q

What is EPO:

A

Hormone that controls RBC production

Aim to increase oxygen transport

23
Q

Side effects of EPO:

A

Blood clots

Cardiovascular problems

25
Q

What is glycogen loading?

A

Carbo loading
Before comp. performer depletes glycogen stores
3 days of high carbs and very light training
Method of maximising glycogen stores

26
Q

What are herbal remedies?

A

Relate to natural products

generally these supplements are suggested to improve health and athletic performance

27
Diuretics may change your body's natural balance of fluids and salts (electrolytes) by increasing
Urine production and output
28
(Diuretics) this loss of water may allow an athlete to compete in a lighter weight class, which may give them an
Advantage
29
(Diuretics) by diluting the urine, diuretics also help athletes to pass
Drugs tests
30
Adverse side effects of diuretics:
- dehydration - decreased ability to regulate body temperature - potassium deficiency - muscle cramps - exhaustion
31
Stimulants enhance performance by increasing the activity of the Central and sympathetic nervous systems. This can:
- Increase mental alertness and sometimes aggressiveness - decrease fatigue and allow people to improve performance in endurance events - increase heart rate and metabolic rate - raise blood pressure and body temp
32
Stimulants can have detrimental side effects that can diminish performance. Can cause:
- Nervousness - Irritability - Difficulty concentrating