Week 8 Flashcards

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1
Q

What is caffeine ?

A

1,3,7- Trimethylxanthine which is metabolised in the liver is the most commonly used drug in the world

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2
Q

Why was caffeine removed from Wada’s banned substances list in 2004 ?

A

Individual variation to metabolism of caffeine made it so hard to track

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3
Q

How long does it take for caffeine to appear in the blood ?

A

Typically 60 mins after ingestion however benefits from caffeine can occur soon after intake.

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4
Q

How long is the half life of caffeine and why is this beneficial ?

A

5 hours which is beneficial because it doesnt matter when adminstration isnt too important

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5
Q

What is the idea that is different to other substances with caffeine ?

A

Individuals take the as little as possible due to the side effects as they even vary within individuals

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6
Q

What are the effects of caffeine ?

A
  • Improved vigilance and alertness
  • Reduced perception of effort
  • Reduced fatigue and pain
  • Improved performance (Individual variability)
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7
Q

Is caffeine consistent in the same product and how can you get around this ?

A

No it isnt it varies in every single time you prepare caffeine, to get around it you can get batch tested caffeine supplements

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8
Q

Why is caffeine gum a good alternative ?

A

As it bypasses the gut which helps increase absorption by 30 mins and also decreases GI distress

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9
Q

When is it recommended you take caffeine ?

A

40-60 mins before and event
Can be taken throughout the event at a lower dose around 1.5mg
If before during an important stage of event you can take 100-200mg

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10
Q

What is the optimal dose for caffeine ?

A

The optimal dose is around 3mg/kg and as larger doses tend to cause increased side effects

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11
Q

What is the evidence out there that caffeine maybe effected by habitual caffeine consumption ?

A

Some studies show it does dampen the response some dont, so it may be ideal for a withdrawl period before an event

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12
Q

What are the recommendations for co-ingestion ?

A

To take caffeine with carbs to have the best effect and to take it within energy drinks so you can contribute to hydration goals

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13
Q

When to consider to use caffeine ?

A

Pretty much every sport however understand individual variability to metabolism varies

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14
Q

What are some side effects of caffeine ?

A
  • Can lead to hydration loss
  • May cause anxiety,insomnia, inability to focus, GI unrest and irritability
  • Dependency to caffeine can cause pyschological disorders
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15
Q

What are some concerns with caffeine ?

A

Must consume less than 400mg/200mg for pregnant women
Otherwise pure or high conc caffeine can be potentially lethal

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16
Q

What is beta alanine ?

A

Beta-alanine is a beta amino acid, precursor of carnosine

17
Q

What is carnosine ?

A
  • Is a depeptide made up of two amino acids, beta alanine and histidine. found in human skeletal muscle, it has an important role as intracellular pH buffer
18
Q

How long does it take for beta alanine supplementation to have a performance benefit ?

A

at least 4 weeks

19
Q

What did research find with beta alanine consumption ?

A

Found highest concentration when a high dose of 5.2g/d over a long period, with carnosine content increasing 60% after 4 weeks and 80% after 10 weeks

20
Q

What are the effects on performance ?

A

Shown that improves performance by 2-3%

21
Q

What is the mechanism of action for beta alanine ?

A
  • Higher levels of muscle carnosine enhance intracellular buffering of H+ ions produced during anaerobic glycolysis
  • Greater muscle buffering capacity can limit / delay fatigue and improve exercise performance when exercise is limited by muscle acidosis
22
Q

What is the supplmentation regime ?

A

3.2 g for 8 weeks or 6.4 g for 4 weeks
(Maintenance dose of 1.2 g)

23
Q

What is one way to reduce the side effects of beta alanine ?

A

Consume in split doses with a meal which helps uptake
or
Slowly ease into the supplementation program

24
Q

When to consider its use ?

A
  • Short( 30 sec to 10 mins) sustained high intenisty sports
  • In the weeks preceding a period of training where training intensity is prioritised or before competition blocks
  • Sports that involve repeated high intensity efforts
25
Q

Is there a need to consider individual variability ?

A

Yes as the response can vary individual to individual and the baseline level in an individual may vary to someone on a plant based diet
Also
Individual training status aswell

26
Q

What are the side effects of taking beta alanine ?

A
  • Acute dose exceeding 800mg can result in paraesthesisa and skin rashes can last for an hour
  • Economic cost
  • Inaccaurate claims, common pre workout supplements may give you a buzz but the amount is generally too small to have an effect
27
Q

What is sodium bicarbonate ?

A
  • blood buffer which plays an important role in maintaining pH which functions acutely
28
Q

How long does it take to show up in the blood ?

A

1-3 hours depending on whether its a high dose

29
Q

What are the effects of Sodium bicarb ?

A
  • Increases pH and decreases muscle acidosis
  • Primarliy in the blood and muscle and so it improves the concentration gradient from the cells
  • Reduces fatigue, Improves muscle metabolic function maintains high levels of glycolysis and exercise capacity (anaerobic)
  • Recovering in pH is better
30
Q

What is supplementation regime ?

A

SIngle dose of 200-300mg is 60-180 mins before exercise
Smaller doses over 3-7 days can minimise side effects
Consume slowly over 30-60 mins and potentially in a split dose

31
Q

When to consider to use it ?

A
  • Short( 30 sec to 10 mins) sustained high intenisty sports
  • In the weeks preceding a period of training where training intensity is prioritised or before competition blocks
  • Sports that involve repeated high intensity efforts
  • High intensity endurance sport where a sprint is needed
32
Q

What are potenital side effects and concerns (Sodium Bicarb) ?

A

The primary side effect associated with sodium supplementation is GI issues including nausea, stomach pain, diarrhoea and vomiting
More evidence needed with co-ingestion