Diet and Nutrition and their effect on physical performance (1.2a) Flashcards
(230 cards)
1
Q
the government recommendation for calories for a 19-50 year old man is..
A
2550 calories per day
2
Q
the government recommendation for calories for a 19-50 year old woman is…
A
1940 calories per day
3
Q
the goverment recommendation for how much of your diet should be carbohydrates per day is…
A
55%
4
Q
the goverment recommendation for how much of your diet should be protein per day is…
A
15%
5
Q
the goverment recommendation for how much of your diet should be fats per day is…
A
no more than 30%
6
Q
the government recommends _ different portions of fruit and veg per day
A
5
7
Q
Define Carbohydrate
A
sugars and startches stored in the body as glycogen and converted to glucose to fuel energy production
8
Q
carbohydates in the diet are needed for…
A
energy production (they are the preferred source for exercise accounting for 75% of energy requirements)
9
Q
the two types of carbohydate are…
A
simple and complex
10
Q
where are starches from complex carbohydrates strored? e.g rice and potatoes
A
as glycogen in liver and muscles
11
Q
where are sugars from simple carbohydrates stored? e.g sugar fruit and honey
A
circulate in the bloodstream as glucose
12
Q
examples of complex carbohdrates are…
A
rice
potatoes
13
Q
examples of simple carbohydrates are…
A
fruit
honey
14
Q
What form of carbs are best for endurance runners?
A
the best foods to consume are startches to maximise stores of glycogen which are then broken down to maintain blood glucose levels rather than simple carbs which are converted into triglycerides (body fat)
15
Q
Define proteins
A
amino acids essential for the growth and repair of cells and tissue
16
Q
what are proteins used for in the body?
A
- growth and repair of muscle tissues
- making muscle proteins
- making haemoglobin
- making enzymes, anitbodies and collagen
Can be used for aerobic exercise when no other fuels are available. Athletes require more than their sedentary friends as they need to build muscle cells
17
Q
give an example of a source of protein
A
milk
eggs
chicken
soya
18
Q
Define enyzme
A
biological catalyst which increases the speed of a chemical reaction
19
Q
Define fats
A
Triglycerides which provide the body with fatty acids for energy production
20
Q
what are fats used for in the body?
A
insulate nerves, form cell membranes and
cushion organs
and provide an energy store
21
Q
Define saturated fatty acids
A
a type of fat molecule typically solid and room termperature mainly found in animal products which, when consumed excessively can be associated with heart disease
22
Q
Define unsaturated fatty acids
A
a type of fat molecule, typically liquid at room temp, mainly found in sunflower, olive and fish oils which can help lower cholestrol
23
Q
the two types of fat are:
A
unsaturated
saturated
24
Q
give an example of a source of unstaurated fatty acids
A
avocado
olive oil
25
give an example of a source of saturated fatty acids
butter
bacon
26
what effect do unsaturated fats have on the body?
boost delivery of oxygen
improve endurance recovery
reduce joint inflammation
27
Why are fats important
* serve to insulate nerves
* form cell membranes
* cushion organs
* provide energy store (can be broken down for aerobic energy)
* provide essential fatty acids
* and fat soluble viatmins A, D and E
28
why should intake of saturated fatty acids be limited?
to reduce risk of cardiovascular disease
29
Define vitamins and minerals
Essential organic and inorganic nutrients required for healthy body function
30
the 3 minerals are...
calcium
phosphorous
iron
31
Where are essential minerals found?
Essential minerals are found in meat, cereals, fish , dairy foods, vegetables, furit and nuts .
32
calcium is essential for...
bone health, muscle contraction, nerve transmission and blood clotting
33
iron is essential for..
formation of haemoglobin, enzyme reactions and the immune system
34
phosphorous is essential for...
bone health and energy production
35
What are the two types of vitamins?
Fat soluble vitamins - stored in the body and found mainly in fatty foods and animal proudcts, such as vegetable oils, dairy produce and eggs - A, D, E, K
Water souble vitamins that are not stored and require a regular intake found in fruit, vegetalbes, grains, milk and dairy foods - Vit C and B
36
vitamin A is essential for..
antioxidant properties and eye health
37
vitamin D is essential for..
bone health and
protection against cancer and heart disease
38
vitamin E is essential for...
antioxidant properties
skin and eye health
39
vitamin K is essential for...
blood clotting
bone health
40
vitamin C is essential for...
skin
blood vessels
soft tissues
41
vitamin B is essential for...
breakdown of food
haemoglobin formation
skin and eye health
42
what is fibre used for in the body?
essential for function of the large intestine and a high fibre diet can reduce chloestrol, risk of diabetes and obesity
43
give an example of a source of fibre
cereals
bread
beans
lentils
fruit and veg
44
what is water used for in the body?
stops dehydration
allows fibre to work properly
provides bulk in the bowel
45
dehydration can result in...
decreased plasma volume
decresed stroke volume
increased tempertaure and HR
46
define energy
the ability to perform work, meausured in joules or calories
47
Are all athletes nutritional needs the same?
No a jockey and a sumo wrestler would not eat the same thing. It is crucial performers meet there energy needs during periods of training to improve performance whilst maintaining health.
48
if somone fails to consume sufficient calories the negative impact of this will be:
muscle loss
decreased intensity and duration of performance
increased risk of fatigue, injury and illness
49
What should you consider when working out an individuals daily calorie needs?
Age
Gender
Size
Environment
lifestyle and metabolic rate
All these factors will affect the individuals energy expenditure
50
define energy expenditure
the sum of basal metabolic rate and the thermic effect of food and the energy expended through physical activity
EE=BMR+TEF+ENERGY EXPENDED IN PHYSICAL ACTIVITY
51
define basal metabolic rate
the minimum amount of energy required to sustain essential physiological function at rest
52
how much energy does basal metabolic rate use?
can account for as much as 75% of total energy expenditure
53
define thermic effect of food
the energy required to eat, digest, absorb and use food taken in, which accounts for a very small % of the total energy expenditure
54
Define Physical activity expenditure
This is the total number of calories required to perform daily tasks, which can be estimated using MET values. Can be approx 30% of an individuals total energy expenditure although can be higher for an athlete in training.
55
Define MET (metablic equivalent value)
the ratio of perfomers working Metabolic rate to their resting metabolic rate
e.g sitting down has a MET value of 1.0
rowing is a MET at 200 wats is a MET value of 12
56
define energy intake
the total amount of energy from food and bevergaes consumed, measured in joules or calories
57
define energy balance
the relationship between energy intake and energy expenditure
58
METs are used to
give a picture of energy expenditure
59
total energy expenditure =
BMR + TEF + physical energy expenditure
60
if more energy is taken in than expended...
the person will gain weight
61
is more energy is lost than taken in...
the person will lose weight
62
is energy in equals energy expended...
weight stays the same
63
define erogenic aid
a substance, object or method used to improve or enhance performance - some legal and some illegal
64
what is wada mission?
To lead a collaborative world wide movement for doping free sport and complies the list of prohibitive and non pro-hibitive substances and methods used in sport.
65
the three types of ergogenic aids are...
1. pharmalogical aids
2. physiological aids
3. nutritional aids
66
define pharmalogical aids
a group of ergogenic aids taken to increase the levels of hormones or neural transmitters naturally produced by the body, including anabolic steroids,erythropoetin and human growth hormone
Most illegal
67
the 3 types of pharmalogical aids used in sport are...
1. anabolic steroids
2. erythropoetin (EPO)
3. human growth hormone (HGH)
68
what are anabolic steroids?
a group of illegal synthetic hormones resembling testosterone to promote protein synthesis for muscle growth, recovery and repair.
69
are anabolic steroids illegal?
yes
70
what are 3 of the benefits of anabolic steroids?
increased muscle strength and mass
increased recovery
increased intensity and duration of training
71
what are 3 of the risks of anabolic steroids?
irritability
liver damage
heart failure
acne
hormonnal disturbances
72
What is an AO2 for anabolic steroids?
Dwain chambers and Marion Jones - both sprinters
73
what is recombinant erythropoetin (RhEPO) ?
illegal synthetic product copying a natural EPO a hormone responsible for red blood cell production
Assoiciated with cyclists and marathon runners e.g Lance Armstrong
74
Hyper-viscosity
Excessively thickened blood with high resistance to flow
75
is EPO illegal?
yes
76
what are 3 of the benefits of EPO ?
increaesed red blood cells & haemoglobin
increased O2 transport & aerobic capacity
increased intensity and duration of performance
77
what are 3 of the the risks of EPO?
increased blood viscosity
decreased cardiac output
increased blood clot risk and heart disease
decreased natural production of EPO
78
is EPO easy to detect?
It is difficult to detect through body samples due to the naturally circulating levels which can be raised with aerobic training.
79
what is human growth hormone (HGH) ?
illegal synthetic product copying natural growth hormone to increase protein synthesis for muscle growth, recovery and repair
80
is HGH illegal?
yes
81
what are 3 of the benefits of HGH ?
increased muscle mass & strength
increased fat metabolism
increased blood glucose
increased recovery
increased duration & intensity of training
82
what are the risks of HGH ?
abonormal bone and muscle devlopment
enlargement of vital organs
increased risk of cancer and diabetes
83
what kind of athletes are most likely to use anabolic steroids?
weightlifters, sprinters
power athletes
84
what kind of athletes are most likely to use EPO?
endurance athletes e.g. tour de france cyclists
85
what kind of athletes are most likely to use HGH?
all athletes
86
define physiological aid
a group of erogogenic aids used to increase adaption of the body and thus increase performance
87
the 3 types of physiological aids used in sport are...
blood doping
intermittent hypoxic training (IHT)
cooling aids
88
what is blood doping?
athletes blood is removed 4-6 weeks before competition, body replenishes its stores then the stored blood is reinjected into them 4 weeks later. increasing overall red blood cell volume
89
is blood doping illegal?
yes
90
what are 3 benefits of blood doping?
increased red blood cells, therefore more haemoglobin
increased O2 transport and aerobic capacity
increased intensity and duration of performance
91
what are 3 risks of blood doping?
increased blood viscosity
decreased cardiac output
increased risk of blood clots and heart disease
risk of transfusion infections
92
what type of athlete is most likely to use blood doping?
endurance atheletes e.g Tour de france with a 5-13% increase in Vo2 max
93
what is intermittent hypoxic traing (IHT) ?
interval training with work intervals in hypoxic conditions. the athlete lives at sea level but trains in hypoxic conditions.
94
is intermittent hypoxic training illegal?
no
95
define hypoxia
a condition where the body is subjected to inadequate oxygen supply to maintain normal function
96
Buffering capacity
the ability to resist changes in PH - for example the ability to reduce the negative effect of hydrogen ions on muscular contraction
97
what are 3 benefits of hypoxic training?
allows acclimatisation for events at altitude
increased red blood cells, therefore more haemoglobin
increased intensity and duration before fatigue
increased mitochondria & buffering capacity
98
what are 3 risks of hypoxic training?
benefits lost when IHT stops
may disrupt training patterns
hard to reach normal work rates
decreased immune system & risk of infection
dehydration
99
what type of athletes are most likely to use intermittent hypoxic training?
endurance athletes and footballers at the 2014 world cup venue Estadio Nacional Brsillia, which was 1,172m above sea level
100
What is INTERMITTENT HYPOXIC TRAINING ?
- interval training with work intervals performed under hypoxic conditions
- mask supplying low ppO2
- 4-8 weeks of 1-3 mins duration
101
What are the performance benefits of IHT ?
- increased buffering
- delays OBLA
- increased RBC and haemoglobin
102
What are the risks of IHT ?
- benefits quickly lost
- lose motivation
- decrease immune functions
103
What is BUFFERING CAPACITY ?
the ability to RESIST CHANGE IN pH
104
What is OBLA ?
Onset of Blood Lactate Accumulation
| - the point where there is a dramatic rise in blood lactate levels causing the onset of fatigue
105
what are cooling aids?
a range of products like ice vests, packs and baths that are used to reduce core tempertaure, treat injury and speed of recovery
106
how should cooling aids be used pre competition and why?
ice vests used 10-30 mins before
to reduce temperature to sustain intensity and speed
in a bid to sustain intensity and speed while reducing thermal strain and cardiovascular drift.
Thermal strain = additional pressure placed on the body by an increase in temp that can cause short and long term negative effects
CV drift - upward drift of heart rate during sustained steady state activity with an increase body temperature
107
how should cooling aids be used post competition?
ice baths
after ice bath the muscle tissue is flushed with nutrient rich oxygenated blood
108
how should cooling aids be used for injuries?
ice packs used as part of PRICE - protect, rest, ice, compress, elavate
109
is using cooling aids illegal?
no
110
what are 3 of the benefits of cooling aids?
reduced core body temperature
decreased sweating, dehydration and early fatigue
decreased injury pain and swelling
increased speed of recovery
decreased DOMS
111
what are 3 of the risks of cooling aids ?
difficult to percieve exercise intensity
ice burns and pain
can mask injuries
dangerous for people with hypertension
112
what type of athletes would used cooling aids?
all athletes
113
how do cooling aids speed up recovery?
vessels constrict, capillaries dilate and oxygenated blood flows back to the muscles with fresh oxygen
114
What should an ENDURANCE athlete eat PRE-EVENT ?
SLOW-DIGESTING CARBS - 3hrs before (example porridge oats)
- 1-4g per kg of low glycaemic index
HIGH GI CARBS - 1hr before (example honey on a bagel, breakfast bar)
- be careful of hypoglycaemia
- don't have glucose supplement immediately prior to an event as the body may try and counteract the raised glucose levels leaving the athlete dizzy and fatigued. This is known as rebound hypoglycaemia
115
What should an ENDURANCE athlete eat DURING EVENT ?
longer than 1hr = 30-60g of high GI carbs
116
What should an ENDURANCE athlete eat POST-EVENT ?
- 1 - 1.5g per kg of carb per hour
- within 30 mins
- repeated every 2 hours
117
What is the GLYCAEMIC INDEX ?
a rating scale showing how quickly a carbohydrate affects blood glucose levels
118
What is HYPOGLAEMIA ?
low blood glucose levels associated with dizziness, shaking and raised HR
119
What should a STRENGTH athlete eat PRE-TRAINING
30-60mins before
- small meal
- equal quantities of carbs and protei
- quickly accessed
120
What should a STRENGTH athlete eat POST-TRAINING ?
as soon as possible
- high GI carbs
- protein
- replace lost glycogen
121
What is GLYCOGEN (carbohydrate) LOADING ?
manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen
122
what type of training is done on day 1 of carb loading and why?
intense excercise to deplete glycogen stores
123
when should carbohydrate loading before an event start?
one week before
124
what type of food is eaten on day 2 and 3 of carb loading?
high protein and high fat diet
125
what type of training is done and why on day 4 of carb loading?
intense excercise to deplete glycogen stores further
126
what type of training is done and what is eaten on days 5-7 of carb loading?
high carbohyrate diet
and tapering training or rest
127
what are 3 of the benefits of carb loading?
increased glycogen stores
increased endurance capacity
increased time to exhaustion
delays fatigue
128
what are 3 drawbacks of carb loading?
poor recovery rates in depletion phase
gastrointestinal problems
increased risk of injury
129
what type of athletes use carb loading?
endurance athletes
130
3 hours before an event what should an athlete eat?
carbohydrate meal with a low glycaemic index
131
1-2 hours before an event what should an athlete eat?
a high glycaemic index food
132
what is the purpose of a pre event meal?
tops up liver glycogen
maintains blood glucose levels
133
a pre training meal should be eaten _________ before training
30-60 minutes
134
during an event that lasts over an hour what should an athlete do to maintain their energy level?
eat small amounts
135
what effect does eating during an event have?
tops up liver glycogen
maintains blood glucose levels
136
give an example of when someone would feed during an event
energy gels in a marathon
banana after a set in tennis
137
when should the post event meal be consumed?
within the first 30 mins after the event and repeat every 2 hours fr up to 6 hours after
138
what should a post event meal contain?
fast digesting carbohydrates e.g. white bread
139
what effect does a post event or post training meal have on an athlete?
promotes faster recovery rate of glycogen
140
when should a post training meal be consumed?
within 2 hours after training has finished
141
dehydration decreases performance due to:
increased temperature
increased blood visocsity
increased heart rate
increased fatigue
decreased cognitive function and skill level
142
What are ELECTROLYTES ?
SALTS and MINERALS (such as Sodium and Potassium) that conduct ELECTRICAL IMPULSES - lost through sweat must be replaced get fatigue
143
What are the effects of losing electrolytes ?
- fatigue
- cramping
- 2% body weight in sweat = 20% decrease in performance
144
the three types of sports drink are...
hypotonic
hypertonic
isotonic
145
describe a hypotonic drink
a drink with a lower concentration of glucose than the blood. Which can quickly replace sweating.
100ml of orange squash, 100ml of water and a pinch of salt
146
what type of exercise is a hypotonic drink used for?
prolonged exercise (jockeys and gymnasts)
147
describe a isotonic drink
a drink with equal concentration of glucose to the blood. Absorbed at the same rate as water.
200ml of orange squash, 1 litre of water and a pinch of salt
148
what type of exercise is a isotonic drink used for?
events over 1 hour. middle and long distance runners and game players
149
describe a hypertonic drink
a drink with a higher concentration of glucose than in the blood. absorbed at slower rate than water. used post exercise.
400ml orange squash 1 litre of water and a pinch of salt
150
what type of exercise is a hypertonic drink used for?
used during recovery. ultra distance athletes in conjunction with isotonic drinks
151
what are 4 dietary supplements used in sport?
creatine supplemments
caffeine
bicarbonate
nitrates
152
what is creatine?
a powder or tablet supplement that increases PC stores in a muscle for high intensity energy production
153
is creatine supplements illegal?
no
154
what are 3 of the benefits of taking creatine supplements?
increased PC stores
increaesd intensity and duration of training
increased maximum and explosive strength
155
what are 3 of the drawbacks of creatine supplements?
increased weight gain
increased water retention
muscle cramps and gasrointestinal problems
156
what type of athletes would used creatine supplements?
power athletes like weight lifters & sprinters
157
is using caffine legal?
yes
158
what are 3 of the benefits of caffeine?
increased nervous stimulation
increased concentration
increased fat metabolism
preservation of muscle glycogen
increased endurance performance
159
what are 3 drawbacks of caffeine?
diuretic effect
insomnia and anxiety
gastrointestinall problems
160
is taking bicarbonate illegal?
no
161
what are 3 benefits of taking bicarbonate?
increased buffering capacity
increased lactic acid tolerance
increased intensity & duration of performance
162
what are 2 drawbacks of bicarbonate?
gastrointestinal problems
unpleasant taste - causing nausea
163
what type of events would be benefited the most from taking bicarbonate?
1500m run
164
what are nitrates?
inorganic compounds that dilate blood vessels and reduce blood pressure
165
is taking nitrates illegal?
no
166
what are 3 benefits of nitrates?
decreased BP
increased blood flow
increased intensity & duration of performance
delays fatigue
167
what are 2 drawbacks of nitrates?
headaches & diziness
possible carcinogenic
168
what are sources of nitrates?
root vegetables
169
What is the importance of water ?
- chemical reactions
- dissolve and move substances
- regulates temperature
- hydration
170
Give an example of when water moves substances around the body
blood plasma is 90% water and carries glucose to respiring muscles
171
How does water help regulate body temperature ?
moves heat to the SKIN SURFACE for EVAPORATION (sweating) or to LUNG TISSUE for EXPIRATION as water vapour.
172
What can dehydration cause ?
- decreased plasma volume / SV
| - increased temp / HR
173
What is ENERGY EXPENDITURE ?
BMR + thermic effect of food (TEF) + energy expenditure through physical activity
174
What is BASAL METABOLIC RATE ?
minimum amount of energy required to sustain essential physiological functions at rest
175
What is THERMIC EFFECT OF FOOD (TEF) ?
energy required to EAT, DIGEST, ABSORB and USE food - small % of energy expenditure
176
How do you calculate the BMR of a woman ?
655 + (9.6 x weight kg) + (1.8 x height cm) - (4.7 x age yrs)
177
How do you calculate the BMR of a man ?
66 + (13.7 x weight kg) + (5.0 x height cm) - (6.8 x age yrs)
178
What is PHYSICAL ACTIVITY ENERGY EXPENDITURE ?
total number of CALORIES required to perform DAILY TASKS - measured in MET values
179
What is METABOLIC EQUIVALENT VALUE (MET) ?
ratio of performer's working metabolic rate to their resting metabolic rate
180
What percentage of energy expenditure does physical activity account for ?
30% - but can be far higher for athletes
181
Per hour of rest, how many kcal does the body use (per kg of body mass) ?
1 kcal per kg of body mass (1 kcal / kg / hr)
182
How many METs is light exercise ?
> 3.0 MET
183
How many METs is moderate exercise ?
3.0 - 5.9 MET
184
How many METs is vigorous exercise ?
<6.0 MET
185
How do you calculate your daily kcal ?
BMR + MET
186
What is ENERGY INTAKE ?
total amount of energy from food and drink consumed (joules / kcal)
187
What is ENERGY BALANCE ?
the relationship between ENERGY INTAKE and ENERGY EXPENDITURE
188
What happens if energy intake is higher than energy expenditure ?
- weight gain
- increase body fat %
- negative health / performance
189
What happens if energy intake is lower than energy expenditure ?
- weight loss
190
What are ERGOGENIC AIDS ?
a substance / object / method used to improve performance
191
What are PHARMACOLOGICAL AIDS ?
- group of ergogenic aids
- increase levels of hormones / neural transmitters
- anabolic steroids / erythropoitin / human growth hormone
192
What are ANABOLIC STEROIDS ?
- illegal synthetic hormones
- resemble testosterone
- promote protein synthesis for muscle growth
193
What is ERYTHROPOIETIN (EPO) ?
- naturally produced hormone
| - production of red blood cells
194
What are the performance benefits of EPO ?
- increase oxygen transport
- increase aerobic capacity
- increase intensity and duration
195
What are the risks of EPO ?
- increased blood viscosity (HYPER-VISCOSITY)
- decreased cardiac output
- risk of blood clots
196
What are the performance benefits of anabolic steroids ?
- increased muscle mass
- increased speed of recovery
- increased intensity and duration
197
What are the risks of anabolic steroids ?
- aggression
- mood swings
- liver damage
198
What is the Human Growth Hormone (HGH) ?
- synthetic product
- replicates naturally produced growth hormone
- difficult to detect
199
What are the performance benefits of the HGH ?
- increased fat metabolism
- increased blood glucose levels
- increased speed of recovery
200
What are the risks of HGH ?
- abnormal bone and muscle development
- enlargement of vital organs
- increased risk of cancer
201
What are PHYSIOLOGICAL AIDS ?
a group of ERGOGENIC AIDS used to increase the RATE OF ADAPTION by the body to increase performance
202
What is BLOOD DOPING ?
illegal method of increasing red blood cell count by infusing blood prior to competition
203
What are the performance benefits of blood doping ?
- increased RBC
| - increased O2 transport
204
What are the risk of blood doping ?
- increased blood viscosity
- decreased cardiac output
- heart failure
- transfusion reaction
205
What are COOLING AIDS ?
a range of products used to reduce core temperature, treat injury and speed up recovery
- reduce THERMAL STRAIN and CARDIOVASCULAR DRIFT
206
What cooling aids would be used pre-event ?
- ice vests
- cold towel wraps
- reduce over heating / sweating / dehydration
207
What cooling aids would be used for injury treatment ?
- ice packs
- sprays
- nerve endings are numbed to reduce pain
208
What cooling aids are used post-event ?
- ice baths
- speed up recovery
- decreasing DOMS
- blood vessels constrict - removing waste
209
What is THERMAL STRAIN ?
additional pressure placed on the body by an increase in temperature that can cause short and long term negative effects
210
What is CARDIOVASCULAR DRIFT ?
UPWARDS DRIFT of HEART RATE during SUSTAINED STEADY-STATE ACTIVITY associated with an increase in body temperature
211
What are the performance benefits of glycogen loading ?
- increased glycogen stores
- increased endurance
- decreased fatigue
212
What are the risks of glycogen loading ?
- hypoglycaemia in depletion phase
| - poor recovery in depletion phase
213
What are the risks of DEHYDRATION ?
- decrease heart regulation
- increase blood viscosity
- increased fatigue
214
What is a HYPOTONIC SOLUTION ?
- LOWER CONCENTRATION of glucose than the blood stream
- quickly replaces lost fluids
- small amounts of glucose
- hydration without energy boost
215
What is an ISOTONIC SOLUTION ?
- EQUAL CONCENTRATION of glucose as blood stream
- absorbed at SAME RATE as water
- quickly re-hydrate and supply glucose
- middle-distance athletes
216
What is a HYPERTONIC SOLUTION ?
- HIGHER CONCENTRATION of glucose as blood stream
- absorbed at SLOWER RATE than water
- glycogen replenishment
- additional water needed
- ultra-distance athletes
217
What are CREATINE SUPPLEMENTS ?
consumption of CREATINE MONOHYDRATE to increase stores of PC to increase intensity and duration
218
What are the INITIAL effects of creatine supplements ?
creatine pulls water -> muscle cell = increase protein synth
219
What are the SUBSEQUENT effects of creatine supplements ?
increased work = increased muscle mass
220
What is CAFFEINE ?
stimulant used to heighten NERVOUS SYSTEM and MOBILISE FATS to PROLONG aerobic energy production
221
What are the performance benefits of caffeine ?
- nervous stimulation
- focus and concentration
- preservation of muscle glycogen
222
What are the risks of caffeine ?
- diuretics = dehydration
- insomnia
- anxiety
223
What is BICARBONATE ?
an ALKALINE which acts as a BUFFER to NEUTRALISE the rise in LACTIC ACID
224
What are the performance benefits of bicarbonate ?
- increased buffering capacity
- increased tolerance to lactic acid
- increased intensity and duration
225
What are the risks of bicarbonate ?
- gastrointestinal problems
| - unpleasant taste
226
What is NITRATE ?
INORGANIC COMPOUNDS which DILATE blood vessels, reducing BLOOD PRESSURE and increasing blood flow to the muscles
227
What are the performance benefits of nitrate ?
- reduced blood pressure
- increased blood flow
- increased intensity
228
What are the risks of nitrate ?
- headaches
- possible carcinogenic risks
- long-term effects unknown
229
What are the performance benefits of cooling aids ?
- decrease sweating
- decrease pain and swelling
- decrease DOMS
- increase recovery
230
What are the risks of cooling aids ?
- ice burns
- hide injuries
- chest pain
