PERFORMANCE ENHANCERS
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An athlete can seek to gain an advantage over opponents by manipulating or supplementing their diet to what list all 3?
-Enhance training adaptations -Improve performance -Improve recovery
Athletes need to be aware of what in terms of performance enhancers
• Specific requirements of their sport, and the methods available to enhance their performance
For all performance enhancers what are the 3 questions they need to answer
• What are the benefits? • What are the physiological risks? • Which athletes benefit from its use?
In terms of performance enhancers is Protein powders legal/illegal
Legal
In terms of performance enhancers is caffeine legal/illegal
Legal
In terms of performance enhancers is Creatine legal/illegal
Legal
In terms of performance enhancers is Anabolic Steroids legal/illegal
Illegal
In terms of performance enhancers is EPO legal/illegal
Illegal
In terms of performance enhancers is Blood Doping legal/illegal
Illegal
Name all the legal performance enhancers
• Caffeine • Protein Powder • Creatine
Name all the Illegal performance enhancers
• EPO • Blood Doping • Anabolic Steroids
Before consuming protein powder what should nutrionist recommend you to have
• A well balanced and healthy natural foot diet
Generally how should and when should protein be consumed
• Should be generally consumed in powder form • and consumed post-training
Explain what, at what time, CHO replenishment occurs
• After activties lasting more than 90 mins protein and CHO mix is common
List 4 ways Protein powder enhance performers (Physiological benefit)
• May help in increase muscle bulk and assist with repairing damaged tissue • Decrease muscle catabolism using protein as fuel source • Improves the rate of recovery from training sessions • Increased muscle mass occurs
Increased muscle mass only occurs if the athlete is doing what
• If the athlete is doing a resistance program
List all the 4 Physiological risks/side effects of using protein powder
-Increased risk of osteoporosis -Colon cancer -Kidney damage -Increase water retention
List all the type of athletes who benefit from Protein powder
• Sports people hoping to increase muscle bulk • Athletes in heavy training assist with recovery
In terms of caffeine talk about the effects of Guarana to energy drinks
• It can provide double the amount of caffeine per serve
What are the Physiological benefit of caffeine
• Acts as an analgesic, reducing the perception of effort and hence increasing the the time to exhaustion in short distance events. • Stimulates the CNS alerting and arousal levels and decreasing reaction times • Thought to create glycogen sparing effect through the oxidation of fatty acids
List at least 4 Physiological risks/side effects of caffeine
-Increased heart rate/cardiovascular activity -Irritability -Increased muscle shakes/tremors/twitching -Insomnia -Withdrawal effects -Headaches -Excessive intake may lead to over-arousal -Potent diuretic
List the athletes who benefit from caffeine
-Endurance events of 90+ minutes -Short duration high-intensity efforts (1-5min) -Events requiring fast reaction times
What is creatine and where does it occur
• Amino acid that occurs highly in meat and fish • Naturally occuring compounds found in skeletal muscle
List all 3 Performance benefits for creatine
-Provide increased CP in the muscles, which reduces dependence on the Anaerobic Glycolysis system, thus increasing ATP & delaying the onset of fatigue -Stimulate protein synthesis, reducing protein degradation & improving muscle enlargement -Improve buffering effect on ADP, leading to increased supply of ATP