Supplements to support nutrition Flashcards
What 2 categories can supplements be broken down into?
1)Nutrient or dietary supplements-help the athlete meet their overall nutritional needs by hitting requirements 🍊🫗
2)Nutritional ergogenic aids- enhance performance through effects on energy, body composition and alertness 🏋️♀️🏄♀️
What are some nutrient/dietary supplements?
-Sports drinks 🧃
-Liquid meals 🍼
-Carb loading 🍕🍞🍝
-Multivitamin and mineral supplements 💊
What are the effects of caffeine as a supplement?
-Simulation of adrenaline
-Effects on heart, increased heart rate and blood pressure
-Changes in muscle contraction
-It enhances alertness and increases time that an individual can sustain their optimal output
-Anxiety
-Impairments of fine motor control and skilled performance
What is creatine?
A naturally occurring compound found in brain and skeletal muscle
How can creatine supplements be used in different ways?
-Acute loading (taking high dose over a short period of time)
-Chronic loading (low dosage for longer period of time)
How can creatine be beneficial to athletes?
-May help athletes undertaking resistance training or sprint training sessions where they are required to repeat short explosive maximal efforts
How can creatine be harmful to athletes?
-May cause muscle cramps, strains and tears 💪🩸🪫😭
How can energy gels be beneficial to athletes?
-Easy to consume and quickly digestible source of carbohydrates 20-25g per pouch
-Higher levels of carbs- products vary in flavour, type and amount of carbohydrates
-May have addition of electrolytes or caffeine
What are energy gels used for and how should they be consumed?
-Used for endurance activity 🏃♀️➡️/ 😜😘😉
-Should be consumed with other dilute fluids 🥤
What nutrient files can protein supplements by classified by
-Protein only
-Protein and carbs
-Supplement containing additional ingredients
How can eating protein in the hour following exercise be beneficial
-It can help prolong the protein synthesis responses promoting muscle growth
Explain how taking beetroot juice can be beneficial
-Rich in nitrate
-Nitrate is converted to nitrite and stored and circulated in the blood
-In conditions of low oxygen, nitrite can be converted into nitric oxide which plays a number of roles in vascular and metabolic control
-Can enhance exercise tolerance
Should vitamin and mineral supplements be used as a substitute from ones gained from the diet?
NO!! 🤬
What are branch chain amino acids?
-Used throughout bodybuilding 💪
-Produce BCAAs that must be obtained from dietary sources
How do branch chain amino acids benefit performance?
-Prevent muscle protein breakdown
-Reduce markers of exercising- induced muscle damage
-Athletes with weight problems may benefit
