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%
what sources of food contain creatine
- red meat
- Fish
- Creatine monohydrate (supplement powder/pills where 99% is absorbed), recommended to be taken with a carb containing liquid
what are the dosing protocols for creatine
Short, high dose – 20g/day for 5 days,, 0.3g/kg bw for 5 days
Long, low dose – 3to5g/day for 20-30 days
Maintenance dose – 2to5g/day
Washout period = 4-6 weeks
what should you ingest creatine with
anything that stims insulin response
when should you use creatine
High intensity max efforts, largest effects on less than 30secs tasks
For endurance exercise the combination of creatine and CHO may increase power output
brief summary of nitrate
ingestion leads to ehnahanced nitric oxide bioavailability, found in leafy greens and root vegetables, average intake is 1-2mmol/day
what does increased bioavailability of nitrate lead to
- increased blood flow to muscles
- Increases function of type ii fibres
- Increased efficiency of mitochondrial respiration
- Increased muscle contractile function
- Improved exercise performance
- Longer time to exhaustion
- Quicker time trials
what are the effects of nitrate on exercise economy
- Reduced ATP cost of muscle force production
- More efficient mitochondrial oxidative phosphorylation
what is the protocol for nitrate ingestion
Acute dose – 2/3h pre exercise, 5-9mmol 310-560mg nitrate
Chronic supplementation – 3/15 days pre event, 310-560 per day and the same again before exercise
when should you use nitrate
- Prolonged submaximal exercise (4-30mins)
- Training for aerobic fitness
- High intensity intermittent events with short duration and sprint efforts
- During exposure to hypoxic conditions
