LEWIS: Supplements Flashcards Preview

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Flashcards in LEWIS: Supplements Deck (30):
0

What are supplements?

Anything that can be added to an athletes diet. Often used to increase energy stores which in turn enhance athletic performance

1

What are protein supplements used for ?

To enhance muscle repair and growth
Resulting in better endurance and increase in muscle strength and size

2

Side effects of protein supplements are:

Liver/kidneys strain
Negative nitrogen balance - slows down muscle grown and can cause fatigue

3

What is sodium bicarbonate used for

Reduces the acidity in the muscle cells this delays fatigue and allows the performer to continue exercising at high intensity
Increases buffering capacity of the blood- neutralises the effects of lactic acid

4

Side effects of sodium bicarbonate

Vomiting
Pain
Cramping
Diarrhoea
Bloated feeling

5

What is caffeine?

Stimulant
Can increase mental alertness
Improves mobilisation of fatty acids in the body and this spares glycogen stores

6

Side effects of caffeine

Dehydration
Irritability
Insomnia
Anxiety

7

Caffeines effects on performance are:

Improved muscle contractibility
Increased time to exhaustion
Improved concentration
Enhanced alertness
Reduced fatigue
Fine motor control and technique

9

What is caffeine used for?

ATP resynthesis and saving muscle glycogen stores, as fat stores are broken down and fatty acids are released into the blood stream

Allows a prolongation it aerobic exercise

10

Caffeine may alter the perception of how hard an individual is working known as:

RPE - rating of perceived exertion

12

What is creatine monohydrate?

Used to increase the amount of phosphor eating stored in our muscles
Allows the ATP-PC system to operate for longer and can help to improve recovery times

13

Side effects of creatine monohydrate

Dehydration
Bloating
Muscle cramps
Slight liver damage

14

What are ergogenic aids?

Substances that improve performance
Both legal and illegal methods

15

4 illegal ergogenic aids are:

Beta blockers
Anabolic steroids
EPO
Human Growth Hormone

16

Beta blockers work by:

Sitting on receptors and blocking them from being stimulated
Slows HR

17

Side effects of beta blockers are:

Low BP
reduces HR so low that heart may stop

18

What are anabolic steroids used for:

Repair body tissues after stress, promote muscle growth
Ability to train harder with less fatigue

19

Side effects of anabolic steroids are:

Liver and heart damage

20

Human growth hormone :

Occurs naturally in the body and is responsible for increased muscle mass

21

Side effects of HGH:

Heart and nerve disease

High levels of blood fats

22

What is EPO:

Hormone that controls RBC production
Aim to increase oxygen transport

23

Side effects of EPO:

Blood clots
Cardiovascular problems

25

What is glycogen loading?

Carbo loading
Before comp. performer depletes glycogen stores
3 days of high carbs and very light training
Method of maximising glycogen stores

26

What are herbal remedies?

Relate to natural products
generally these supplements are suggested to improve health and athletic performance

27

Diuretics may change your body's natural balance of fluids and salts (electrolytes) by increasing

Urine production and output

28

(Diuretics) this loss of water may allow an athlete to compete in a lighter weight class, which may give them an

Advantage

29

(Diuretics) by diluting the urine, diuretics also help athletes to pass

Drugs tests

30

Adverse side effects of diuretics:

-dehydration
-decreased ability to regulate body temperature
-potassium deficiency
-muscle cramps
-exhaustion

31

Stimulants enhance performance by increasing the activity of the Central and sympathetic nervous systems. This can:

-Increase mental alertness and sometimes aggressiveness
-decrease fatigue and allow people to improve performance in endurance events
-increase heart rate and metabolic rate
-raise blood pressure and body temp

32

Stimulants can have detrimental side effects that can diminish performance. Can cause:

-Nervousness
-Irritability
-Difficulty concentrating