Q6 Ergogenic Aids for High Intensity Flashcards
Caffeine mechanisms
Reaction to caffeine is dependant on two genotypes
CYP1A2 encodes for the enzymes responsible for caffeine metabolism
ADORA2A gene encodes for adenosine receptors in the brain
Adenosine is a CNS depressant, caffeine is an adenosine antagonist, so reduces fatigue, improves focus
Promotes adrenaline production
Main effects are on CNS
Effect of caffeine in team game scenarios
- Increased the vertical height in a single jump and in repeated jumps
- Improve single sprint velocity and repeated sprint velocity
- Reduce the time required to complete agility tests
- Increase the total running distance during game
- Increase running distance covered at sprint velocity during game
- Increase number of sprint actions during game
Current evidence disputes that caffeine negatively affects the technical and/or tactical performance in team sports
- caffeine improved volleyball technical performance, increased the number of rebounds, assists, and the overall performance index in basketball
Caffeine dose/timing?
Doses between 3-6mg per kg have ergogenic effect on endurance performance
Consumed between 30 and 60 mins prior to exercise
Adjust dose according to genotype
Creatine mechanisms
Creatine is naturally stored in muscles as phosphocreatine and helps produce ATP during heaving lifting and high intensity exercise
It’s role is to convert ADP back into ATP
Performance of high intensity and/or repetitive exercise is generally increase by 10-20% (Journal of the International Society of Sports Nutrition)
Can increase mass in sports where size is benefit e.g. rugby
In soccer improved sprint speed
Increase glycogen stores
Creatine dose/timing
Creatine monohydrate powder
20g per day for 5-7 days in loading phase
- approx 0.3g/kg
- split into 5g servings throughout the day
Maintenance phase 3-5g per day
Can take 3-4 weeks to reach maximum content in muscles
Ingesting with carbs and protein = greater retention
