Option D unit D4 - Protein Usage

• Endurance athletes need more than just water during hydration • Body needs more than just water only during endurance activities (sustained moderate activity +60 mins) **Sodium: ** * Sweat loss: endurance activities cause significant sodium loss through sweat, which needs to be replenished to avoid cramping and maintain performance * Electrolyte balance: sodium helps maintain proper electrolyte balance in the body, crucial for nerve and muscle function * Hydration: sodium aids in fluid retention, preventing dehydration during intense exercise Carbohydrates: * Energy source: carbohydrates provide a quick and easily accessible energy source for endurance activities * Delay fatigue: consuming carbohydrates during exercise can help delay fatigue by providing fuel for working muscles

Nutritional ergogenic aids are foods based performance enhancing substances Examples 1. Sports drinks/ bars/gels 2. Caffeine 3. Bicarbonate (sodium bicab) 4. Creatine 5. Protein

Demonstrated benefit to performance Pros: * Convenience: easy to consume before, during, after exercise + quick source of energy * Energy source: contain carbohydrates that can help maintain blood sugar levels and provide energy * Hydration: sport drinks help replenish fluids and electrolytes lost through sweat during exercise * Recovery: protein bars or recovery drinks can aid in muscle recovery post exercise by providing essential nutrients for repair and growth Cons: * Digestive issues: consuming too many sports gels or bars in a short period can lead to gastrointestinal discomfort or issue * Caloric intake: some sports drinks, bars, and gels may contain high amounts of sugar or calories, which could be excessive for individuals with lower energy needs * Artificial ingredients * Dependence → energy/nutrient balance

Pros: * Enhanced performance: caffeine can improve endurance, strength and power output * Fat utilization: promoting the use of fat as fuel source, beneficial for endurance athletes * Mental focus: caffeine can enhance mental focus, concentration, and reaction time * Reduced perceived effort: athletes may perceive exercise to be less strenuous * Improved endurance: caffeine has been shown to increase time to exhaustion Cons: * Side effects: excessive caffeine intake can lead to side effects such as jitteriness, anxiety, insomnia, and gastrointestinal distress * Tolerance development: tolerance = requiring higher doses * Dehydration: caffeine is a diuretic * Individual variability: responses to caffeine vary among individuals * Regulatory concerns: restrictions on caffeine intake levels

Pros: * neutralize acid build up in muscles which can delay fatigue and improve performance * Enhanced recovery: by mitigating the effects of acidosis on muscle function Cons: * Gastrointestinal distress: bloating or cramping * Individual response: can vary, with some experiencing minimal performance improvements * Taste and palatability: salty taste * Timing and dosage: proper timing and dosage of bicarbonate supplementation are crucial

Pros: * increase muscle phosphocreatine stores, leading to improved strength and power output during resistance training and explosive activities * Enhanced muscle recovery: creatine may help reduce muscle damage and inflammation post exercise * Muscle hydration: creatine can draw water into muscle cells promoting cell hydration and potentially increasing muscle size * Supported by scientific evidence: strong scientific support for its efficacy in improving sports performance and safety Cons: * Weight gain: weight gain due to water retention in muscle cells (depends on sport if it’s a con ex. Boxer vs basketball player) * Gastrointestinal distress: bloating or cramping * Individual response: individual responses can vary, with some experiencing minimal performance improvements * Potential for dehydration: adequate hydration is essential to prevent dehydration

• Needed for muscle growth and maintenance • Recommended daily intake for non athletes: 0.8g of protein per kg of body mass Protein and athletes: * RDI for athletes - 1.2-2 g of protein per kg of body weight per day * Helps muscle hypertrophy: increased protein intake to support muscle growth * Recovery: - Training can cause muscle damage; repair and rebuild damaged muscle fibers - More muscle = more glycogen storage = more endurance - Strength training needs more protein intake than endurance training. Males more than females.

• Kidney damage: kidneys have to work harder to get rid of waste products and nitrogen, kidney stones • Increased blood lipoprotein which is associated with arteriosclerosis (narrowed arteries) • Dehydration due to increased nitrogen excretion increasing urinary volume • Weight gain • Nausea / intestinal discomfort