The role and use of supplementation

Question 1

Give some examples of sports supplements?

Answer 1

Caffeine
Creatin
Protein Supplements
Herbal Remedis
Biocarbonate of Soda

Question 2

What is Creatine?

Answer 2

Is a substances fund in the skeletal system and which is store as phosphocreatine

Question 3

How does creatine helps within sports?

Answer 3

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

Question 4

Why do sports people take creatine supplements?

Answer 4

Improves anaerobic power and lengthen the time over which they can apply maximal power

Question 5

What would have the same effect as creative and why?

Answer 5

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

Question 6

Why would Power Athletes take creatine supplements?

Answer 6

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

Question 7

What is the danger of creatine supplements??

Answer 7

Can cause muscle cramps
Can be responsible for athlete weight gain
Cause heart-related disorder such as dehydration and renal stress

Question 8

What are protein supplements used for?

Answer 8

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

Question 9

What is an example of a protein supplement?

Answer 9

A protein shake

For female 800 metre athlete, particularly following a high-intensity training session

Question 10

What if the athlete had a balanced diet and meet their nutritional requirements?

Answer 10

Protein supplementation becomes a very expensive form of energy food

Question 11

What are the dangers of protein supplements?

Answer 11

Cause liver ad kidney damage if taken in excess

Question 12

What is Glutamine?

Answer 12

An amino acid forming part of skeletal muscle and immune cells

Question 13

How does supplementation after exercise help?

Answer 13

Reinforces the immune system
Reduce the risk, of infection
Enhances the process of glycogen synthesis in recovering muscles

Question 14

What is Herbal remedies derived from and what are they a part of?

Answer 14

Derived from plant extracts and are part of the homoeopathy

Question 15

How do herbal supplements help performance?

Answer 15

Improves performance

Question 16

What is some example of Herbal supplements?

Answer 16

Ginseng: increases mental alertness, boosts energy levels and immune system, increases VO2 max, and reduces OBLA

Question 17

What is Glucosamine?

Answer 17

Herbal supplement

To reduce joint inflammation and stiffness

Question 18

What is Arnica?

Answer 18

Herbal supplement

Reduce inflammation, bruising and pain

Question 19

What is Camomile?

Answer 19

Herbal supplemennt

Reduces stress, support the immune system, promote tissue repair and assist sleeping

Question 20

What else can Herbal remedies be used for?

Answer 20

Common conditions such as colds,flu,bronchitis and are also used to avoid restriction imposed by doping regualtions

Question 21

What is Biocarbonate loading?

Answer 21

A process whereby a performer ingests biocarbonate prior to a competition.

Question 22

How does increasing plasma bicarbonate levels within an athlete help?

Answer 22

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.

Question 23

What are the dangers of Biocarbonate loading?

Answer 23

Cramping
Vomiting
Bloating
Diarrhoea

Question 24

What re the benfits of drinking large black coffee one hour prior to activity?

Answer 24

Increase in specific power output for all fire types during both anaerobic and aerobic exercise, thus improving fatigue resistance during the performance.

Question 25

What are the dangers of consuming too much caffeine?

Answer 25

Leads to a drop in performance for endurance events, such as marathon races

Question 26

What are the effects of caffine?

Answer 26

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

Question 27

What is Alchol?

Answer 27

Relaxant in quite small quanitites

Question 28

Where does the Alchol go into the body and what is its effects?

Answer 28

Absorbed into the body as an alternative to water therefore causes dehydration

Question 29

What does Carboloading aim for?

Answer 29

Raise muscle glycogen stores above heir normal resting values prior to endurance competitions with over 90 minutes of continuous activity.

Question 30

What is carbo-loading useful for?

Answer 30

For activities with low anaerobic and high aerobic components

Question 31

What is Depletion-Retention used for?

Answer 31

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

Question 32

What should pre-competition nutrition consist of?

Answer 32

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

Question 33

What should post competition or transing nutrition consist of?

Answer 33

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

Question 34

How does an elite athjlete assess whether their diet meets the demands of their traning and compeition programmes?

Answer 34

A qualified nutritionist normally undertakes a nutritional assessment of the atheltes current diet

Question 35

What does a nutritional assessment consist of?

Answer 35

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)

Question 36

What are the additional dietry assessments?

Answer 36

• 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
  -

Question 37

What happens when a dietary assessment is complete?

Answer 37

A tailor made diet can be created that meets the specific enrgy and dietry requirements of the athlete

Question 38

Look at slide 20

Answer 38

Look at slide 20

Question 39

What would an endurance runner eat for breakfast?

Answer 39

Includes some protein (yoghurt) and carbohydrate(cereal)

Question 40

What would an endurance athlete eat as a mid-morning snack?

Answer 40

Banana and water, cordial

Question 41

What would an endurance athlete eat for lunch?

Answer 41

Cooked meals such as pasta

or potato dish with some form of meat,fish, salad and yogurt and fresh fruit

Question 42

What would be an afternoon snack for an endurance athlete?

Answer 42

Protein shake

Question 43

What would an endurance athlete have immediately after training?

Answer 43

Yazoo or protein shake

Question 44

What would an endurance athlete have for an evening meal?

Answer 44

Cooked evening meal with meat, fresh vegetables, yoghurt, fresh water and water

Question 45

What would an endurance athlete have as a late time snack?

Answer 45

Carb sense bar or porridge and water

Question 46

What is the additional info for endurance athletes’ diet?

Answer 46

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

Question 47

What should vegetarian athletes eat?

Answer 47

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)