Option D unit D4 - Protein Usage

Question 1

The reasons for adding sodium (3) and carbohydrates (2) to water for the endurance athletes:

Answer 1

• Endurance athletes need more than just water during hydration
• Body needs more than just water only during endurance activities (sustained moderate activity +60 mins)

**Sodium: **
* Sweat loss: endurance activities cause significant sodium loss through sweat, which needs to be replenished to avoid cramping and maintain performance
* Electrolyte balance: sodium helps maintain proper electrolyte balance in the body, crucial for nerve and muscle function
* Hydration: sodium aids in fluid retention, preventing dehydration during intense exercise

Carbohydrates:
* Energy source: carbohydrates provide a quick and easily accessible energy source for endurance activities
* Delay fatigue: consuming carbohydrates during exercise can help delay fatigue by providing fuel for working muscles

Question 2

Nutritional ergogenic aids+ 5 examples

Answer 2

Nutritional ergogenic aids are foods based performance enhancing substances

Examples
1. Sports drinks/ bars/gels
2. Caffeine
3. Bicarbonate (sodium bicab)
4. Creatine
5. Protein

Question 3

Pros-4 and cons-4 of sports drinks/ gels/bars as nutritional ergogenic aids

Answer 3

Demonstrated benefit to performance

Pros:
* Convenience: easy to consume before, during, after exercise + quick source of energy
* Energy source: contain carbohydrates that can help maintain blood sugar levels and provide energy
* Hydration: sport drinks help replenish fluids and electrolytes lost through sweat during exercise
* Recovery: protein bars or recovery drinks can aid in muscle recovery post exercise by providing essential nutrients for repair and growth

Cons:
* Digestive issues: consuming too many sports gels or bars in a short period can lead to gastrointestinal discomfort or issue
* Caloric intake: some sports drinks, bars, and gels may contain high amounts of sugar or calories, which could be excessive for individuals with lower energy needs
* Artificial ingredients
* Dependence → energy/nutrient balance

Question 4

Pros -5 and cons -5 of caffeine as nutritional ergogenic aids

Answer 4

Pros:
* Enhanced performance: caffeine can improve endurance, strength and power output
* Fat utilization: promoting the use of fat as fuel source, beneficial for endurance athletes
* Mental focus: caffeine can enhance mental focus, concentration, and reaction time
* Reduced perceived effort: athletes may perceive exercise to be less strenuous
* Improved endurance: caffeine has been shown to increase time to exhaustion

Cons:
* Side effects: excessive caffeine intake can lead to side effects such as jitteriness, anxiety, insomnia, and gastrointestinal distress
* Tolerance development: tolerance = requiring higher doses
* Dehydration: caffeine is a diuretic
* Individual variability: responses to caffeine vary among individuals
* Regulatory concerns: restrictions on caffeine intake levels

Question 5

Pros -2 and cons -4 of bicarbonate as nutritional ergogenic aids

Answer 5

Pros:
* neutralize acid build up in muscles which can delay fatigue and improve performance
* Enhanced recovery: by mitigating the effects of acidosis on muscle function

Cons:
* Gastrointestinal distress: bloating or cramping
* Individual response: can vary, with some experiencing minimal performance improvements
* Taste and palatability: salty taste
* Timing and dosage: proper timing and dosage of bicarbonate supplementation are crucial

Question 6

Pros-4 and cons-4 of creatine as nutritional ergogenic aids

Answer 6

Pros:
* increase muscle phosphocreatine stores, leading to improved strength and power output during resistance training and explosive activities
* Enhanced muscle recovery: creatine may help reduce muscle damage and inflammation post exercise
* Muscle hydration: creatine can draw water into muscle cells promoting cell hydration and potentially increasing muscle size
* Supported by scientific evidence: strong scientific support for its efficacy in improving sports performance and safety

Cons:
* Weight gain: weight gain due to water retention in muscle cells (depends on sport if it’s a con ex. Boxer vs basketball player)
* Gastrointestinal distress: bloating or cramping
* Individual response: individual responses can vary, with some experiencing minimal performance improvements
* Potential for dehydration: adequate hydration is essential to prevent dehydration

Question 7

Protein, Recommended daily intake, protein and athletes

Answer 7

• Needed for muscle growth and maintenance
• Recommended daily intake for non athletes: 0.8g of protein per kg of body mass

Protein and athletes:
* RDI for athletes - 1.2-2 g of protein per kg of body weight per day
* Helps muscle hypertrophy: increased protein intake to support muscle growth
* Recovery:
- Training can cause muscle damage; repair and rebuild damaged muscle fibers
- More muscle = more glycogen storage = more endurance
- Strength training needs more protein intake than endurance training. Males more than females.

Question 8

Harmful effects of too high of protein: 5

Answer 8

• Kidney damage: kidneys have to work harder to get rid of waste products and nitrogen, kidney stones
• Increased blood lipoprotein which is associated with arteriosclerosis (narrowed arteries)
• Dehydration due to increased nitrogen excretion increasing urinary volume
• Weight gain
• Nausea / intestinal discomfort