Dietary Supplements Flashcards
1
Q
Glycogen loading
A
- Dietary manipulation to increase glycogen stores over what can normally be stored
- used by endurance athletes
- used in both anaerobic and aerobic glycolysis
- main energy source
2
Q
The process of glycogen/carb loading
A
- 6 days before the event performer should eat a high protein diet with high energy work routine
- followed by a high carb diet with low intensity training so carb stores build up
- by deleting stores you can double how much you store afterwards
3
Q
Pros and cons of glycogen loading
A
+ increased glycogen storage
+ delays fatigue
- heavy legs
- weight increase
4
Q
Creatine Monohydrate
A
- increases phosphocreatine stores in muscles
- used in ATP-PC system
- improves explosive movements like sprinting
- used by rugby players, sprinters, athletes
- aids recovery times
5
Q
Pros and cons of creatine monohydrate
A
+ aims to provide ATP (energy)
+ improves muscle mass
- hinders aerobic performance
- side effects such as nausea or diarrohea
6
Q
Sodium bicarbonate
A
Antacid that buffers the effect of lactic acid and hydrogen ions build up
- help 400m, rowers, middle distance swimmers
7
Q
Pros and cons of sodium bicarbonate
A
+ reduces acidity in muscle cells
+ delays fatigue
- side effects such as nausea and diarrhoea
8
Q
Caffeine
A
- natural occurring stimulant
- improve mobilisation of fatty acids
9
Q
Pros and cons of caffeine
A
+ increased mental alertness
+ improve decision making/reaction time
- loss of fine control
- against rules in most sports in large quantities
