Nutritional Aids Flashcards
1
Q
Nutritional supplements
A
Supplements that help to overcome any nutrient deficiencies or help to meet higher than required amounts to improve performance
2
Q
Ergogenic aids
A
Substances that improve physical or mental performance
3
Q
Ergogenic aids catagories :
A
5
Mechanical
Physiological
Psychologal
Pharmacological
Nutritional
4
Q
Nutritional aids are
A
Whey
Casein
Creatine
Caffeine
Sodium bicarbonate
Nitrates
5
Q
Whey Protein
A
- promote growth and repair of muscles
- Fast acting protein
- Cause a rapid rise in muscle protein synthesis
- help lower cholesterol levels
6
Q
whey risks
A
GI distress
Nausea
Headaches
7
Q
Casein Protein
A
- promotes growth and repair of muscles
- slow acting protein
- steady rise in muscle protein synthesis
- best suited prior to sleep (has low peak for prolonged amount of time)
- increases the feeling of fullness
8
Q
Casein risks
A
GI distress
Clog respiratory system
irritation
9
Q
Creatine
A
- Increases muscle creatine stores = ATP can be restored at a quicker rate
- Work in PC system for longer = Work at higher intensity for longer
- Increase force production
10
Q
Creatine risks
A
- increase water retention = weight gain and bloating
- muscle cramps
- GI issues
11
Q
Caffeine
A
- Increases nerve stimulation
- increase reaction time
- increase focus and concentration
- increase fat metabolism = preserve pc & glycogen stores
- decreaase fatigue
12
Q
Caffeine risks
A
- diuretic = increased urination = dehydration = thermal strain
- GI distress
- Insomnia = inhibit recovery
13
Q
sodium bicarbonate
A
- makes blood more alkali
- buffers lactic acid in blood
- sodium bicarbonate + lactic acid = carbonic acid –> H20 ( sweat), CO2 ( expiration)
- delay OBLA
14
Q
sodium bicarbonate risk
A
Gi distress
nausea
15
Q
Nitrates
A
- Vasodilation = increased oxygenated blood to working muscles = work aerobically for longer
- delay OBLA
- increase lactic acid threshold
