Sports Nutrition Flashcards
What is the classification for Creatine?
A = RECOMMENDED
Well researched, potential to enhance high-intensity short-duration activities like weight lifting and sprinting.
What is the classification for Vitamin C?
A = RECOMMENDED
Antioxidant that may reduce exercise-induced oxidative stress.
What is the classification for BCAA?
C = INSUFFICIENT EVIDENCE (BEST TO AVOID)
Often used for muscle recovery, but efficacy is inconclusive.
What is the classification for Stimulants like ephedrine & amphetamines?
D = BANNED
Prohibited by WADA due to potential for enhancing performance and posing health risks.
What is the classification for Caffeine?
A = RECOMMENDED
Widely used ergogenic aid that enhances alertness, focus, and endurance.
What is the classification for Omega 3s?
A = RECOMMENDED
Anti-inflammatory properties that may aid recovery.
What is the classification for Magnesium & phosphate?
C = INSUFFICIENT EVIDENCE (BEST TO AVOID)
Essential minerals for muscle function, but supplementation benefits for performance are uncertain.
What is the classification for Prohormones?
D = BANNED
Substances that can convert into banned performance-enhancing drugs like steroids.
What is the classification for Beta-alanine?
A = RECOMMENDED
Increases muscle carnosine levels to reduce muscle fatigue during high-intensity training.
What is the classification for Ketones?
B = UNDER CONTROLLED SETTINGS (RESEARCH)
Explored for potential to provide alternative fuel sources during exercise.
What is the classification for Tyrosine?
C = INSUFFICIENT EVIDENCE (BEST TO AVOID)
Involved in neurotransmitter production but lacks strong evidence for performance enhancement.
What is the classification for Colostrum?
D = BANNED
Contains growth factors and hormones that may enhance muscle growth, prohibited to prevent unfair advantages.
What is the classification for Beetroot juice?
A = RECOMMENDED
Rich in nitrates, improves exercise efficiency and endurance for endurance athletes.
What is the classification for Collagen?
C = INSUFFICIENT EVIDENCE (BEST TO AVOID)
May support joint health and injury prevention, limited evidence regarding performance enhancement.
What is the classification for Prebiotics?
C = INSUFFICIENT EVIDENCE (BEST TO AVOID)
Support gut health, but direct impact on sports performance is not well established.
What are sports foods used for?
CHO, electrolyte, protein source = quick energy & aid recovery during exercise
Commonly used in endurance activities.
What are medical supplements for athletes?
Fe, Ca, MVT, vit D, probiotics, Zn = helps address specific deficiencies & support overall health/recovery.
What are the main components of sports nutrition requirements?
Protein, CHO, Fats & Oils, Fibre, Iron, Fluid, Caffeine.
What is the recommended CHO intake for athletes?
~5 - 7 g/kg = main fuel used, important in exercise >1hr.
What is the recommended caffeine intake for athletes?
1 - 3 mg/kg.
What is the role of H2O in oral rehydration?
Primary component of any hydration, essential for rehydration & replacing lost fluids during exercise.
What is the role of CHO in oral rehydration?
4 - 8 g/100ml provides a quick source of energy during exercise.
What is the role of Sodium in oral rehydration?
45 - 70 mg/100ml helps replace lost electrolytes and aids fluid retention.
What is the role of Potassium in oral rehydration?
8 - 20 mg/100ml helps maintain fluid balance.
