LEWIS: Supplements Flashcards
What are protein supplements used for ?
To enhance muscle repair and growth
Resulting in better endurance and increase in muscle strength and size
What are supplements?
Anything that can be added to an athletes diet. Often used to increase energy stores which in turn enhance athletic performance
Side effects of protein supplements are:
Liver/kidneys strain
Negative nitrogen balance - slows down muscle grown and can cause fatigue
What is sodium bicarbonate used for
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
Side effects of sodium bicarbonate
Vomiting Pain Cramping Diarrhoea Bloated feeling
What is caffeine?
Stimulant
Can increase mental alertness
Improves mobilisation of fatty acids in the body and this spares glycogen stores
Side effects of caffeine
Dehydration
Irritability
Insomnia
Anxiety
Caffeines effects on performance are:
Improved muscle contractibility Increased time to exhaustion Improved concentration Enhanced alertness Reduced fatigue Fine motor control and technique
What is caffeine used for?
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
Caffeine may alter the perception of how hard an individual is working known as:
RPE - rating of perceived exertion
What is creatine monohydrate?
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
Side effects of creatine monohydrate
Dehydration
Bloating
Muscle cramps
Slight liver damage
What are ergogenic aids?
Substances that improve performance
Both legal and illegal methods
4 illegal ergogenic aids are:
Beta blockers
Anabolic steroids
EPO
Human Growth Hormone
Beta blockers work by:
Sitting on receptors and blocking them from being stimulated
Slows HR
Side effects of beta blockers are:
Low BP
reduces HR so low that heart may stop
What are anabolic steroids used for:
Repair body tissues after stress, promote muscle growth
Ability to train harder with less fatigue
Side effects of anabolic steroids are:
Liver and heart damage
Human growth hormone :
Occurs naturally in the body and is responsible for increased muscle mass
Side effects of HGH:
Heart and nerve disease
High levels of blood fats
What is EPO:
Hormone that controls RBC production
Aim to increase oxygen transport
Side effects of EPO:
Blood clots
Cardiovascular problems
What is glycogen loading?
Carbo loading
Before comp. performer depletes glycogen stores
3 days of high carbs and very light training
Method of maximising glycogen stores
What are herbal remedies?
Relate to natural products
generally these supplements are suggested to improve health and athletic performance
Diuretics may change your body’s natural balance of fluids and salts (electrolytes) by increasing
Urine production and output
(Diuretics) this loss of water may allow an athlete to compete in a lighter weight class, which may give them an
Advantage
(Diuretics) by diluting the urine, diuretics also help athletes to pass
Drugs tests
Adverse side effects of diuretics:
- dehydration
- decreased ability to regulate body temperature
- potassium deficiency
- muscle cramps
- exhaustion
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
Stimulants can have detrimental side effects that can diminish performance. Can cause:
- Nervousness
- Irritability
- Difficulty concentrating
