supplements Flashcards
anabolism/anti-catabolism supplements
protein, amino acids, bcaa, metabolites of leucine
weight loss/fat burners supplements
caffeine, carnitine, green tea, resveratrol, ketones, thermogenesis stimulants
speed/power/performance supplements
creatine, beta-alanine, bicarbonate, nitrate
how much creatine is degraded daily
1-3g per day
how much creatine comes from diet
50%
how much creatine is found in skeletal muscle
95%
what is total creatine pool size in skeletal muscle
120 mmol/kg
upper limit 160 mmol/kg/dry muscle
vegetarians lower at 110 mmol
how should creatine be supplemented
20g creatine per day for 6 days
4 x 5g doses
leads to increases in performance
decay in creatine once stopped, usually maintained 2-5g per day depending on how much you’re training
can be higher when consumed with cho, as get boost in insulin
what does acidosis lead to
inhibits glycolysis (pfk), reduce atp production, causes fatigue
what does bicarbonate do
buffer to a drop in pH
how is bicarbonate taken
acute not taking regularly
0.2-0.4g/kg consumed 60-150 mins before exercise
how can we minimise side effects from bicarbonate
multi day protocols lasting 3-7 days can help minimise side effects, takes alongside a meal
leaving longer for ingestion before exercise
side effects of bicarbonate
gi issues - bloating, nausea, vomiting, diarrhoea, abdominal pain
come from a build up of co2 in the gut due to acidic environment of stomach
what does beta alanine do
increases carnosine synthesis (limited by beta alanine availability)
what is carnosine
intracellular buffer
how much beta alanine is needed
3-6g per day for 4 weeks for 50%
maximise need to be 12 weeks
split doses of 0.6-1.6g to reduce side effects every 4 hours
what happens if you take >800mg of beta alanine
side effects of pins needles and flushness
what are benefits from beta alanine
small performance benefits of 0.2-0.3%
how does caffeine work
adenosine receptor antagonist
also inhibits phosphodiesterase, increases lipolysis and fat oxidation but effect of feeding and insulin is more powerful effects
can increase calcium - power output
how much caffeine should we consume
see peak concentrations 1 hour after training
half life of 4-6 hours
3-6mg/kg/body mass
low doses are effective 1-3mg/kg/bm
large dowsed 9mg do not increase benefit but increase the risk of negative side effects (nausea, anxiety, insomnia, restlessness) high doses can be fatal
