Sports nutrition Flashcards
What fuel does the ATP CP system use?
Creatine phosphate synthesised from food to fuel the production of ATP
What fuel does the anaerobic system use?
Glycogen stored in the muscles
Carbs
What fuel does the aerobic system use?
Carbs and fats
Protein only used in extreme circumstances
Explain the ATP/ADP process?
ATP breaks down into adenosine di phosphate. This process releases energy.
ATP is stored in small amounts
How big are CP stores?
4-6 +
How can ATP stores be replenished?
Can be replenished as long as there is fuel to drive its synthesis.
Where are carbs stored?
In the liver and in the muscles in long chains of glucose
When are carbs used?
For short/high intensity
When is fats used?
For longer/lower intensity
How much carbs does the liver store?
60-100 g
How much carbs do the muscles store?
200-400 g
Max storage capacity of carbs?
2000 cals
What is liver glycogen for?
For muscular endurance
For blood sugar maintenance
For exercising with low blood sugar leves
What is the breakdown of lean tissue known as?
Glucoeogenesis
How is glycogen produced if not eating enough food?
The body manufactures it from amino acids
What to eat pre training?
Top up carbs every 4-5 hours
Dont exercise on empty stomach
Light meal 2 hours prior
Large meal 2-4 hours prior
Good examples of pre training meals 2-4 hours before?
Chicken, fish, egg Bagel Chicken and rice salad Porridge Wholegrain cereal
Good examples of pre training meals 1-2 hours before?
Fruit
Smoothie
Fruit loaf
Cereal bar
During training nutrition?
If longer then 90 mins must consume carbs
25-30 g carbs every 15-30 mins
How long is the refuelling window?
up to 2 hours
15 mins post as optimal
List the major sports supplements?
Amino acids Creatine Ephedrine Protein/meal replacements Taurine Caffiene
Describe amino acids
BCAAs Make up 1/3 muscle protein Prevent muscle breakdown Used as energy when glycogen is low Excessive consumption can impact absorption
Describe creatine
Made up of arginine, glycine and methionine Found in meat and fish Fuels muscles Improves recovery Encourages hypertrophy
Describe ephedrine (fat burners)
Not a supplement (a drug)
Acts on brain and CNS
No more than 18-25 mg
Describe protein/meal replacements
Powders or ready made shakes
Provide balanced nutrition alternative to solid food
Aid recovery and muscular growth
Describe taurine
A non essential amino acid in milk, fish, meant and eggs
Brain and CNS function
Fat digestion
Prevents muscle breakdown
Describe caffiene
CNS stimulant Increases alertness and concentration Mobilises fatty acid release Increases strength Can cause anxiety/restlessness
Who can benefit from supplements?
Erratic eaters People not eating enough Pregnant people Those with food allergies Vegans Athletes
