Transcript Food Supplements

Food Supplements
Learning Objectives
• To be able to explain the benefits and
drawbacks of a range of legal food
supplements
Creatine
Phosphocreatine is important for rapid muscular
contractions over a short period.
Creatine supplements increases PC stores
allowing for more energy to be supplied through
the PC system.
This allows for maximal performance for a
longer period so that athletes can train harder.
Possible drawbacks include water retention,
vomiting, muscle cramps and diarrhoea.
Protein Supplements
Protein is essential for growth and repair of
muscles.
There is no evidence to show that taking extra
protein (above a normal balanced diet) benefits
performance.
Excess protein is dealt with by the kidneys and liver
and these organs can be damaged over time.
Bodybuilders often take protein supplements
hoping to build muscle mass.
Herbal Remedies
There are a wide range of herbal remedies that
some athletes take for a variety of different
reasons.
Evidence of their benefits or dangers is
inconclusive.
Professional athletes must be careful that any of
the ingredients within a herbal remedy does not
include banned substances.
Caffeine
Caffeine is a stimulant found in coffee, tea, cola,
chocolate etc.
Research shows that caffeine can allow for greater
aerobic performance by increasing the use of lipids
(fats) to produce ATP (thereby saving glycogen stores).
Caffeine increases mental alertness which can improve
reactions in a sporting situation and improving
performance levels.
Drawbacks include a loss of fine control, anxiety,
insomnia, and dehydration (as it’s a diuretic).
Banned in some sports when taken in large quantities.
Bicarbonate of Soda
Soda loading delays the onset of fatigue during
anaerobic activity.
Bicarbonate helps to buffer lactic acid and
maintain a balanced pH level.
This allows for increased activity levels before
the lactate threshold and OBLA are reached.
Drawbacks include stomach cramps, vomiting
and diarrhoea.
An Athlete’s Diet
• In general athlete’s simply need to follow a
balanced diet.
• There is little evidence that any food
supplements are beneficial to athletes.
• Performers must ensure that they take on
sufficient carbohydrates to meet their energy
needs with a range of glycaemic index levels
(the rate at which a food substance releases
it’s energy).