wk9 Flashcards
what forms do supplements come in
- enriched food - increased fiber bread etc
- Functional food - actimel
- Sports food - gels and drinks
- Single/multiple nutrient and mineral food- pills
what reasons are their for supplement consumption
- Aid recovery
- Health
- Improve performance
- Compensate for poor diet
what are the cons of supplements
cost
health risks
drug test failure
benefits of supplements
performance
health
insurance policy
what does WADA stand for
world anti-doping agency
what are the risks of supplements
- Contamination – if poor quality control, mixed with other substances
- Absence or lower than declared levels of actives – may not contained stated amount or stated ingredients
- Presence of undeclared doping agents
- Harmful to health/performance
what supplements have evidence based aids
- Creatine
- Nitrate
- Caffeine
- Beta-alanine
- Sodium bicarbonate
what is the motto when taking suppplements
food first but not always only food
what is creatine
endogenously synthesised from AA, in the liver, pancreas and kidney. Most is stored in skeletal muscles and approx. 50% obtained from diet
what is the total creatine pool limit
around 120mmol/kg dry muscle mass, the upper limit is around 160mmol/kg, vegetarians have a smaller stores of 90-110mmol/kg
what is the creatine turnover rate
excretion (urine) and synthesis (internal and diet) is both around 2g/day
what is the ben of creatine
increase maximum workload for bouts up to 30secs
creatine intake has a link to
- muscular hypertrophy
- resistance to fatigue
- Anti-inflammatory
- Antioxidant
what is good about increased pcr stores
short term, high intensity exercise capacity to perform repeated bouts of high-intensity effort
what happens to creatine during exercise
- PCr levels higher in type ii than type i
- Levels of PCr stores decrease during exercise as it’s broken down to produce ATP
- PCr is depleted within 10 seconds, it takes 4mins to resynthesise 80%
