Performance Enhancing Supplements Flashcards
What are Dietary Supplements?
A dietary supplement is any addition to a person’s regular diet to achieve a particular nutritional goal.
Which supplements would be classified under Group (A)?
- Foods and supplements that are supported for use by athletes.
- Have been shown in scientific trials to benefit performance.
e.g caffeine
creatine
Which supplements would be classified under Group (B)?
- Some scientific evidence to suggest possible benefits.
e.g fish oils
beetroot juice
Which supplements would be classified under Group (C)?
- Little proof of any benefit to the athlete’s performance
e.g ribose
pyruvate
Which supplements would be classified under Group (D)?
- Supplements that should not be used by athletes as they are banned by WADA, are potentially harmful to the athlete or are a masking agent.
What are the benefits of Caffeine Supplementation?
- Increases the utilisation of fats and therefore has a glycogen sparing effect
- Stimulates the CNS
- Intensifies muscular contractions
- Diuretic (releases fluid)
What are the disadvantages of Caffeine Supplementation?
- Increased heart rate
- Over-Arousal
- Headache
- Diuretic effect can result in the expulsion of enough fluid to raise body temperature and increase the risk of dehydration.
What are the advantages of Creatine Supplementation?
- Increase in concentration within the muscle of both phosphocreatine and creatine
- Increase in body mass and fat free mass
- Decrease in fatigue during high intensity, repetetive exercise
What are the disadvantages of Creatine Supplementation?
- Gastrointestinal upsets
- Headaches
- Muscle cramps
What are the advantages and types of Protein Supplements?
- Provide the raw material for muscle construction and repair (Protein)
WHEY ISOLATE
- highes quality
- all the fat and lactose has been removed; leaving just protein.
WHEY CONCENTRATE
- some fat and carbohydrates still remain in the product
RECOVERY
- Consuming immediately after exercise enhances muscle rebuilding and retention of amino acids.
- Should be taken immediately after exercise
- Best to consume protein in conjunction with carbohydrate as the carbohydrate stimulates the release of insulin which improves the muscle intake of protein.
What are the disadvantages of Protein Supplementation?
- Excess protein is stored in adipose tissue
- Can cause significant kidney damage
What are the advantages of Bicarbonate and Citrate?
- Increase the body’s ability to dispose of excess H+ ions produced through anaerobic glycolysis (Increased buffering of H+ ions)
- Bicarbonate’s ability to buffer H+ ions is thought to be better than Citrate.
What are the disadvantages of Bicarbonate and Citrate?
- Gastric upsets (Citrate is gentler in this regard)
What are the advantages of Glycerol?
- Allows the athlete to temporarily retain extra fluid
