Dietary supplements Flashcards
(14 cards)
What is glycogen loading?
A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored
Describe the process of glycogen loading:
Before an important competition, a performer depletes their glycogen stores. This is followed by 3 days of a diet high in carbohydrates and very light training
Advantages of glycogen loading:
Increases glycogen storage, increases glycogen stores in the muscle, delays fatigue, increases endurance capacity
Disadvantages of glycogen loading during the carbo loading phase:
Water retention/ feeling heavy/ bloated, weight increase, affects digestion
Disadvantages of glycogen loading during the depletion phase:
Irritability, can alter the training programme through a lack of energy
What is creatine?
A compound the body can make naturally which supplies energy for muscular contraction and can also be used as a supplement to increase athletic performance
Advantages of creatine:
Aims to provide ATP, replenishes phosphocreatine stores, allows the ATP-PC system to last longer, improves muscle mass
Disadvantages of creatine:
Muscle cramps, water retention, hinders aerobic performance
What is sodium bicarbonate?
A white soluble compound used as an antacid
Advantages of sodium bicarbonate:
Increases the buffering capacity of the blood so it can neutralise the negative effects of lactic acid and hydrogen ions, reduces acidity in the muscle cells, delays fatigue
Disadvantages of sodium bicarbonate:
Vomiting, pain, cramping, diarrhoea
What is caffiene?
A naturally occurring stimulant
Advantages of caffeine:
Stimulant/ increased mental alertness, reduces effects of fatigue, improves reaction time, may benefit aerobic performance
Disadvantages of caffeine:
Loss of fine control, dehydration, stomach cramps, against rules of most sports in large quantities
