2. Energy Metabolism 2 Flashcards
What tare the possible mechanisms to reduce fatigue?
Increase intramuscuar CP stores
Increase activation of enzymes involved in anaerobic energy production
Increase glycogen stores
Reduce lactate and H+
Increase muscle buffer power
What is required to induce enzyme adaptations
Exercise bouts of >30s
What does the williams williams study show with regard to changes of energy supplied after 5 months of heavy resistance training
Small increase in phosphocreatine
Large increase in Creatine, ATP and glycogen
How to you improve the capacity of the phosphate pool?
Maximal burst of 5-10s
Repeat bouts after 30-60s
What are the optimum conditions required for increasing anaerobic glycolysis potential
1 minute maximal effort
Recovery of 3-5 minutes
How does carbohydrate intake affect performance
In high intensity exercise, it has relatively low effects.
Discuss the normal physiological sources of creatine?
Dietary sources found in meat poultry and fish
Synthesised in kidney liver and pancreas
95% stored in muscles
How does supplementation of creatine affect performance
20-30g supplement for 2 weeks can increase intramuscular free creatine and phosphocreatine by up to 30%
Will lower endogenous production if supplemented so will reduce when supplementation stops
Why is creatine important for high intensity exercise?
Type II muscle fibres store vast amounts of CP
Increased levels of creatine leads to reduced reliance of glycolysis, reduced lactic acid, reduced ATP turnover rate, increased Cp resynthesis
Higher intensity performance, especially in repeated effort
Increased creatine from heavy exercise will increase training quality
What increases creatine getting into the muscle?
Creatine plus carbohydrate
What are the downsides of creatine intake
Leads to increased cramps
Effects of long term supplementation is unknown
Not worthwhile if already have high levels in skeletal muscle
Bicarbonate has been shown to be helpful in reducing fatigue in high intensity exercise. What are the mechanisms behind this?
Decrease of intramuscu lar hydrogen
Increasing the buffering of hydrogen produced by glycolysis
How does bicarbonate improve performance according to williams and wilkins
Increased power output
Lower lactate levels post workout and at one minute during workout
When is bicarbonate optimal at improving performance
1-7.5 minutes of work
What are the side effects of taking bicarbonate
Need large dose which means large amounts of water
GI side effects
