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Nutrition > wk10 > Flashcards

wk10 Flashcards

1
Q

where is caffine metabolised

A

the liver

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2
Q

when does caffein intake kick in and peak

A

peaks around 60mins after ingestion, will kick in after 5-15 mins

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3
Q

how does caffeine act within the body

A

interacts with all cells and crosses the blood brain barrier

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4
Q

what is the caution around amount of caffeine

A

minimal amounts give same effect as large, however more leads to higher chance of risk and negative side effects

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5
Q

what are the effects of caffeine

A
  • Improved vigilance and alertness
  • Reduced perception of effort
  • Reduced fatigue
  • Reduced pain
  • Improved performance
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6
Q

how does caffeine work

A
  1. Adenosine causes fatigue – caffeine stops this from binding by being a similar structure
  2. Caffeine stimulates lipolysis
  3. Caffeine stimulates calcium release
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7
Q

what is diff about calcium increase with caf

A

has to be in a very high amount to increase calcium, evidence not trusted

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8
Q

how does caf help endurance event

A

Caffeine will directly increase triglyceride breakdown and indirectly increase epinephrine, this helps to save muscle glycogen stores as they’re spared

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9
Q

optimal dose of caf

A

3mg/kg bw taken 40-60 mins before exercise
no more than 200 at a time
max of 400 a day

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10
Q

what is the best co ingestion for caf

A

with a high% cho drink

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11
Q

examples of when to take caf

A
  • Endurance sports >60min
  • Brief sustained high intensity sport 1-60min
  • Team and intermittent sports – high work rates and concentration needed
  • Pre-training boost
  • Single efforts involving strength or power
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12
Q

risks of caf

A
  • Affects sleep onset and quality
  • dehydration
  • Anxiety
  • Jitters
  • GI unrest
  • Insomnia
  • Irritability
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13
Q

what does acidosis do

A

inhibits glycolysis (PFK) reducing ATP production, causes fatigue

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14
Q

what is beta alanine

A

beta amino acid precursor of carnosine

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15
Q

what is carnosine

A

dipeptide made up of two amino acids (beta-alanine and histidine)

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16
Q

where do you find carnosine

A

found in skeletal muscles, plays part in pH buffer. found in redmeat and chicken and fish

17
Q

how long of beta alanine supplementation do you need before results

A

4 weeks

18
Q

what is the mechanisms of taking more beta alanine

A

Chronic beta-alanine supplementation increases muscle carnosine
Higher levels of carnosine enhance intracellular buffer of H+ ions during anaerobic glycolysis
Higher buffering capacity = delay fatigue

19
Q

what is the supplementation regime for beta alanine

A

Loading dose – 3.2g/day for 8 weeks or 6.4g/day for 4 weeks
Maintenance dose – 1.2g/day
Consume in split doses with meals to enhance uptake and reduce side effects

20
Q

what are the side effects of beta alanine

A
  • high doses can lead to paraesthesia (pins and needles tingling sensation) for up to hours
  • skin rashes
21
Q

what does sodiim bicarb do

A

(NaHCO3) – a extracellular (blood) buffer, important role in maintaining pH

22
Q

how does bicarb buffer

A

Bicarbonate binds with hydrogen ions, this forms carbonic acid and leads to water and carbon dioxide which can be exhaled

23
Q

what does bicarb buffer leas to

A
  • Less fatigue
  • Higher muscle metabolic function
  • Higher exercise capacity (anaerobic)
24
Q

what is the supplement regime for bicabrb

A

Single dose – consume 60-180mins before exercise
Smaller, multi-day protocols last 3-7days and can help reduce side effects

Acute dose (2-3h before exercise) – 200-300mg/kg body mass + 10mL/kg body mass fluif + 1.5g/kg body mass CHO, to consume slowly over 30-60min

25
Q

what are the side effects of bicabr

A
  • gastrointestinal upset
  • Nausea
  • Stomach pain
  • Diarrhoea
  • Vomiting
  • Weight gain
26
Q

what does split dose mean

A

smaller doses giving the same total intake over 60-180 mins

27
Q

what is serial loading

A

multi day, with 3-4 smaller doses per day for 2-4 consecutive days prior to an event

Nutrition (8 decks)

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