Week 7 Flashcards

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1
Q

Give some examples of supplements ?

A

Enriched bread, probiotic milk, sports food (gels and whey protein) and mutliple vitamins

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1
Q

Define what dietary supplementation is ?

A

A product taken by mouth that contains a dietary ingredient intended to supplement the diet

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2
Q

What are the reasons for taking supplements ?

A
  • For financial gain from sponsorship or because products are provided free of charge
  • As a ‘just in case’ insurance policy because they know or believe that other athletes are using supplements
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3
Q

What are the potential costs of taking supplements ?

A
  • Cost money to buy them
  • Can affect your health
  • Can negatively impact performance
  • Hidden or unclean supplements may cause drug test failure
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4
Q

What are the benefits of taking supplements ?

A
  • May enhance performance
  • Can have health benefits
  • Insurance policy to ensure you’re not behind competitors
  • High level athletes get free samples
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5
Q

What’s the prevalence of positive doping elite athletes ?

A

Typically 1-2% in elite athletes

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6
Q

What’s the estimated number of positive doping in elite athletes ?

A

14-39%

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7
Q

What are the estimated rates of contamination of all supplements in europe ?

A

10-25%

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8
Q

What are the estimated rates of contamination of all supplements in United States ?

A

High as 38%

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9
Q

Do companies that label the amount of actives normally correct ?

A

No they normally vary, and often dont contain the said amount

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10
Q

What was the percentage of non-hormonal nutrition supplements contained undeclared steriods ?

A

15% of 634 supplements

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11
Q

When should supplements be used ?

A

When a nutrient deficieny has been diagnosed by a medical doctor

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12
Q

What are reasons why some supplements are taken ?

A

They are a practical form as normal foods may be impractical due to energy budget, gut comfort and training schedules

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13
Q

What are some evidence based ergogenic aids ?

A

Creatine, Nitrate, Caffeine, Beta-Alanine, Sodium Bicarbonate

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14
Q

What is Creatine?

A
  • Endogenously synthesised from amino acids in the liver, pancreas, and kidneys.
  • More than 95% is stored in skeletal muscle.
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15
Q

How much creatine is consumed in our diet ?

A

50%

16
Q

How much creatine is stored within the muscles ?

A

On average 120 mmol/kg but the upper limits are 160 mmol/kg

17
Q

What is the reported amount of creatine in someone whos on a vegaterian diet ?

A

As low as 90-110 mmol/kg

18
Q

What is the creatine turnover per day ?

A

2g/day synthesised and 2/g/day is excreted

18
Q

What are the effects of creatine ?

A

Increased maximum work in 30s
Rate to fatigue is lower
Small increase in muscle growth due to the fact individuals can train harder
Improve brain health

18
Q

How does taking creatine effect someones ability to be fatigue resistance ?

A

As it increases PCr resynthesis which improves the ability to perform repeated bouts of high intensity efforts

18
Q

Its shown that creatine has a benefit in high intensity power sports does it also benefit endurance sports ?

A

Yes it can especially in sports like cycling where after sprints maybe beneficial so increasing Cr stores may benefit this

19
Q

What muscle fibres are Pcr levels higher in ?

A

Type 2

20
Q

How long does it take to restore 80% of Pcr stores ?

A

4 mins

21
Q

What is the creatine loading protocol ?

A

20g/day into 4 dose for 5 days (SHORT)
3-5g/day for 20-30 days (LONG)

22
Q

What is the maintenance dose for creatine ?

A

2-5g/day

23
Q

When to consider to use creatine ?

A
  • Mainly in power sports and interrmittent sports
  • Resitance and Interval training
  • Can be useful in improving concussion recovery
24
Q

What are some considerations depending on the individual you may need to take with creatine ?

A

Starting levels of creatine may vary due to their diet
Also need to consider the context its going to be used in

25
Q

What are some limitations of creatine ?

A

It can increase Body mass
There are myths about kidney damage
Can upset GI
Some doping risk

26
Q

What is nitrate ?

A

NO3
The ingestion from leafy greens and root veggies leads to enhanced nitric oxide bioavailability

27
Q

What is the average intake per day ?

A

1-2 mmol/d

28
Q

Is there an endogenous way nitric oxide can be produced ?

A

Yes it can be produced within the body via nitric oxide synthase

29
Q

What are the effects of Nitrate ?

A

Increased Nitric Oxide which causes more blood flow to the muscle meaning more nutrient delivery,
Improves function of tyoe 2 fibres
Efficiency of mitochondrial respiration and Muscle contractile function

30
Q

What is the supplement regime of taking nitrate ?

A

You can acutely dose it at 5-9 mmol once 2-3 hours before exercise
Or
Chronic supplementation for 3-15 days at the same level

31
Q

When to consider its use ?

A
  • During endurance events lasting 4-30 mins
    -Training aerobic fitness
    -HIIT and team sports
    -During hypoxic conditions
32
Q

What are some considerations depending on the individual you may need to take with Nitrate ?

A
  • Not a full understanding on female athletes
  • Highly trained endurance atheltes not benefitting significantly above >65 vo2 max
  • Age is unsure affective for all individuals
33
Q

What are some concerns with taking Nitrate ?

A
  • GI issues
  • Urine may turn pink
  • Nitrite or nitrite salt as supplements can be toxic
  • Ensure no risk of contamination
  • long term effects are unknown