Supplements Flashcards
What is a dietary supplement?
A product taken by the mouth that contains a ‘dietary ingredient’ intended to supplement the diet
Name 4 forms of dietary supplements.
- Enriched foods
- Functional foods
- Sports food
- Capsules
Give 5 health benefit reasons on why an athlete would use supplements?
- Aid recovery
- Health
- Improve performance
- Prevent illness
- Compensate for poor diet
Name 5 risks associated with supplementation?
- Contamination
- Absence or lower levels than declared
- Presence of undeclared doping agents
- Harmful to health/performance
What should you do prior to taking supplements for nutrient deficiencies?
Seek medical advise from a doctor
Why may everyday food for an athlete be impractical? (3)
- Training schedules
- Gut comfort
- Energy budget
What is a golden rule surrounding supplements?
If it works, its probably banned
When should you consume supplements? (6)
- Insufficient in foods
- Not consumed in diet
- Difficult in establishing precise content in foods
- High concentrations for health
- Hard to consume around exercise
- Convenient alternative
Where is creatine produced in the body?
Liver, pancreas and kidneys
Approximately how much creatine is stored in muscle?
120 mmol/kg dm
What is the upper limit for creatine?
160 mmol/kg dm
What is the turnover rate of creatine?
2g per day
State 3 benefits of creatine supplementation.
- Increased time to fatigue
- Increased work
- Hypertrophy
What enzyme is responsible for splitting PCr?
Creatine kinase
How long does it take for 80% recovery of creatine stores?
4 minutes
