The role and use of supplementation Flashcards
Give some examples of sports supplements?
Caffeine Creatin Protein Supplements Herbal Remedis Biocarbonate of Soda
What is Creatine?
Is a substances fund in the skeletal system and which is store as phosphocreatine
How does creatine helps within sports?
Creatine supplementation, together with large amounts of carbohydrates, increases PC levels to enhance the ATP-PC system of ATP resynthesis, thereby delaying the alactic/lactic threshold. This is a legal erogenic aid
Improves energy supply
Why do sports people take creatine supplements?
Improves anaerobic power and lengthen the time over which they can apply maximal power
What would have the same effect as creative and why?
Eating lots of raw white fish would have the same effect. This is because white muscle cells (those not containing a lot of myoglobin, which is red in colour and is present in large quantities in slow-twitch muscle cells) are predominantly fast twitch in nature and contain creatine in large quantities
Why would Power Athletes take creatine supplements?
They need a bit of the ATP-PC system and mostly ATP storage. But almost all the training would need ATP-PC system, and therefore creatine will help
What is the danger of creatine supplements??
Can cause muscle cramps
Can be responsible for athlete weight gain
Cause heart-related disorder such as dehydration and renal stress
What are protein supplements used for?
Used to increase the total protein content of an athletic diet. This protein enables muscle hypertrophy and muscle repair following hard training.
Applies to supports requiring large muscle mass, weight lifting
What is an example of a protein supplement?
A protein shake
For female 800 metre athlete, particularly following a high-intensity training session
What if the athlete had a balanced diet and meet their nutritional requirements?
Protein supplementation becomes a very expensive form of energy food
What are the dangers of protein supplements?
Cause liver ad kidney damage if taken in excess
What is Glutamine?
An amino acid forming part of skeletal muscle and immune cells
How does supplementation after exercise help?
Reinforces the immune system
Reduce the risk, of infection
Enhances the process of glycogen synthesis in recovering muscles
What is Herbal remedies derived from and what are they a part of?
Derived from plant extracts and are part of the homoeopathy
How do herbal supplements help performance?
Improves performance
What is some example of Herbal supplements?
Ginseng: increases mental alertness, boosts energy levels and immune system, increases VO2 max, and reduces OBLA
What is Glucosamine?
Herbal supplement
To reduce joint inflammation and stiffness
What is Arnica?
Herbal supplement
Reduce inflammation, bruising and pain
What is Camomile?
Herbal supplemennt
Reduces stress, support the immune system, promote tissue repair and assist sleeping
What else can Herbal remedies be used for?
Common conditions such as colds,flu,bronchitis and are also used to avoid restriction imposed by doping regualtions
What is Biocarbonate loading?
A process whereby a performer ingests biocarbonate prior to a competition.
How does increasing plasma bicarbonate levels within an athlete help?
Provide additional buffering capacity thus allowing higher concentrations of lactate in the blood. Theoretically, this can delay the onset of fatigue in all out anaerobic activity.
What are the dangers of Biocarbonate loading?
Cramping
Vomiting
Bloating
Diarrhoea
What re the benfits of drinking large black coffee one hour prior to activity?
Increase in specific power output for all fire types during both anaerobic and aerobic exercise, thus improving fatigue resistance during the performance.
What are the dangers of consuming too much caffeine?
Leads to a drop in performance for endurance events, such as marathon races
What are the effects of caffine?
Stimulate the CNS therby reducing reaction time
Acts as diuretics, which can read to dehydration and heat relate conditions
Used to promote fat metabolism and hence to reduce adipose tissue in the site sportsperson
Consuming caffeine before prolonged exercise increases fat metabolism thus sparing precious glycogen reserves for later
Caffeine produces a state of nervousness, and can disrupt normal sleeping patterns therefore fatigue
Abrupt ceasing of caffeine can lead to severe headaches
What is Alchol?
Relaxant in quite small quanitites
Where does the Alchol go into the body and what is its effects?
Absorbed into the body as an alternative to water therefore causes dehydration
What does Carboloading aim for?
Raise muscle glycogen stores above heir normal resting values prior to endurance competitions with over 90 minutes of continuous activity.
What is carbo-loading useful for?
For activities with low anaerobic and high aerobic components
What is Depletion-Retention used for?
Model is based on carbo-loading. It is suitable for any activities lasting longer than 15-20 mins. Note that a 2-day high CHO diet beforehand provides the best CHO boost for an endurance event
What should pre-competition nutrition consist of?
Fluids for hydration
Light complex CHO such as pasta or wholemeal bread at least 3 hours before the activity
Fruit contain complex CHO
Small amounts of glucose
The effects are to provide the slow release of blood glucose and reduce hunger sensations
What should post competition or transing nutrition consist of?
Hypertonic sports drink immediately after exercise has finished
This begins replenishment of blood glucose and glycogen stores
A high CHO meal within 15 minuetes of exercise ending(or as soon as possible ) continues glycogen replenishment
How does an elite athjlete assess whether their diet meets the demands of their traning and compeition programmes?
A qualified nutritionist normally undertakes a nutritional assessment of the atheltes current diet
What does a nutritional assessment consist of?
The athlete will undertake a deatiled dietary log containing all food eaten (including food portions) during a selected period of time
They will answer a questionnaire about food habits and training issues, such as symptoms of fatigue that may be due to poor nutrition
Analysis of training and competition demands
Body mass assessment to work out BMR
Body composition to assess ideal body weight (many female endurance athletes suffer from anorexia nervosa)
What are the additional dietry assessments?
- Blood samples to test for iron deficiency anaemia. Female Atheltes are particularly vulnerable to low haematocrit
-DEXA scan (DEXA stands for dual energy x-ray absoptiometry) to measure bone density. The denser the bone, the stronger it is, the less likely it will break.
Dietry calcium maintains bone density levels
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What happens when a dietary assessment is complete?
A tailor made diet can be created that meets the specific enrgy and dietry requirements of the athlete
Look at slide 20
Look at slide 20
What would an endurance runner eat for breakfast?
Includes some protein (yoghurt) and carbohydrate(cereal)
What would an endurance athlete eat as a mid-morning snack?
Banana and water, cordial
What would an endurance athlete eat for lunch?
Cooked meals such as pasta
or potato dish with some form of meat,fish, salad and yogurt and fresh fruit
What would be an afternoon snack for an endurance athlete?
Protein shake
What would an endurance athlete have immediately after training?
Yazoo or protein shake
What would an endurance athlete have for an evening meal?
Cooked evening meal with meat, fresh vegetables, yoghurt, fresh water and water
What would an endurance athlete have as a late time snack?
Carb sense bar or porridge and water
What is the additional info for endurance athletes’ diet?
More fluid should be consumed than thirst indicates increase CHO intake 36 hours prior to the competition date
Need daily supplements: glucosamine and chondroitin for joints, 1x multivitamin a day, 1 x 100mg of omega-3 fatty acid a day
What should vegetarian athletes eat?
Should give careful consideration to selecting plant foods that provide a good balance of the essential amino acids (such as beans and soya), sufficient calories, and adequate sources of Vitamin A, riboflavin, zinc, and iron (dark green leafy vegetables)
