Topic 2 Exercise Physiology Flashcards
What is the role of whey protein?
Aids muscle hypertrophy and muscle repair
Whey protein is often used to increase total protein content in a diet.
When is whey protein typically consumed?
Pre and post workout
It is commonly taken around exercise times to maximize benefits.
What are the positives of whey protein?
↑ total protein content
It helps in muscle growth and recovery after workouts.
What are the negatives of whey protein?
Expensive, doubts whether it actually works, side effects: nausea, pain, cramps
Some users report gastrointestinal discomfort.
Who are the primary users of whey protein?
Sprinters, weightlifters, gymnasts
These athletes often seek to enhance muscle performance.
What is creatine and where is it found?
Found in skeletal muscles, stored as phosphocreatine
Creatine is crucial for energy production in muscles.
When is creatine typically taken?
Pre-workout
It is commonly consumed before exercises to boost performance.
What benefits does creatine provide?
Enhances ATP-PC energy system, delays lactic acid buildup
This leads to improved performance in high-intensity activities.
What are the side effects of creatine?
Muscle cramps, weight gain, dehydration, renal stress
Users should monitor for these potential issues.
Which athletes benefit from creatine supplementation?
Weightlifters, pole-vaulters
These athletes rely on short bursts of high-intensity effort.
What is the effect of caffeine on the body?
Stimulates CNS, decreases reaction time
Caffeine is often used to enhance focus and alertness.
What are some negative effects of caffeine?
Diuretic, can lead to dehydration, causes nervousness, disrupts sleep, fatigue
Caffeine can have various physical and mental health implications.
When is caffeine typically consumed?
Pre-workout
Athletes often take it before competitions to enhance performance.
What is bicarbonate loading?
Ingesting bicarbonate before competition
This technique is used to enhance performance by buffering lactic acid.
What does bicarbonate loading do to plasma bicarbonate levels?
↑ Plasma bicarbonate levels in blood
This helps delay the onset of fatigue during intense exercise.
What are the side effects of bicarbonate loading?
Cramping, bloating, vomiting, diarrhea
Users should be cautious of gastrointestinal distress.
Which athletes benefit from bicarbonate loading?
Muscle endurance athletes: cycling, swimming
Endurance sports can greatly benefit from this method.
What are branched-chain amino acids (BCAAs) used for?
↑ muscle mass and performance
BCAAs are crucial for muscle recovery and growth.
When are BCAAs typically taken?
Pre and post workout
Timing is important for maximizing their benefits.
What are the side effects of BCAAs?
Headaches, stomach issues, weight gain
Some users may experience discomfort or changes in body weight.
Who commonly uses BCAAs?
Bodybuilders, power athletes: rugby
These groups often seek to optimize muscle performance.
What is DHEA and its purpose?
Build muscle, decrease effects of aging
DHEA is a hormone that may influence muscle growth.
What are the effects of DHEA on testosterone levels?
↑ testosterone levels
This can lead to increased muscle mass and strength.
What are the negatives of DHEA?
No physical benefits for performance, banned
This substance is prohibited in competitive sports.