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32 Cards in this Set
- Front
- Back
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macronutrient aids do what
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replace and replenish
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ergogenic aids do what
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improve atheletic performance
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how are carb containing products categorized
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based on glycemic index
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donuts, white breads, jelly beans
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High glycemic index products
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when can you not use high glycemic products
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Do not use high glycemic index products during, before, or after exercise if exercising for < 2 hrs (unless it’s high-intensity)
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high or low glycemic index products
provide rapid absorption and availability of carbohydrates |
high glycemic index products
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high or low glycemic index products
Optimal for sports w/ short bursts of high-energy or sprint efforts (football/soccer) |
high glycemic index products
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why are high glycemic index products bad for endurance athletes
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cause bonk effect (burn out faster d/t fast depletion of glycogen storage)
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wheat bread, whole grains
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Low glycemic index products
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low glycemic index products are optimal for what type of athletes
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endurance athletes
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what is phase 1 of carb loading
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3-5 days before event, severe carb restriction while continuing to exercise at high-intensity, glycogen-depleting effort
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what is the goal of phase 1 carb loading
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↑ fat metabolism & carb storage
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what phase 2 of carb loading
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oral carb loading 12-24 hours prior to event
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what is the goal of phase 2 carb loading
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maximize glycogen stores at start of race
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Protein to Maintain muscle
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maintain mass: 0.8 – 1 g/kg/day
-Highly active endurance athletes (marathon runners): 1.2-1.4 g/kg/day |
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protein to Gain muscle mass
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Increase muscle mass: 1.2-1.7 g/kg/day
-Strength athletes: weight lifters, track/field |
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what is the most influential factor on muscle mass development
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physical activity
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what are some AE of protein products
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ii. Adverse effects
1. GI distress 2. Diarrhea 3. ↑ CLCr 4. Dehydration (protein high, water low = ↑ CLCr) |
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what water and electrolyte products are not beneficial
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Carbonated, oxygen-enhanced, clustered water
NOT BENEFICIAL |
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what are Lytes & water without added carbohydrates indicated for
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events lasting longer than 4 hrs
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electrolyte replacement is not indicated for events lasting
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<1 hr
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addition of carbs to lytes and water is beneficial for events lasting how long
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>1 hr
prolong time to exhaustion |
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when is electrolyte replacement preferred over free water replacement
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events lasting more than 4 hrs
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what is the dose of caffeine
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Dose: 5 mg/kg (3-6 mg/kg range) given 1-3 hours before exercise improves time to exhaustion
blunted performance improvement in frequent coffee drinkers |
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what is AE of caffeine
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jitteriness
tachycardia GI distress insomnia |
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waht ergogenics perform as claimed
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caffeine
creatine |
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what is MOA of caffeine
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stimulant
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what is MOA if creatine
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Acts as secondary fuel that helps replete limited ATP stores in skeletal muscle during exercise
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what activities are creatine good for
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those requiring bursts of 30 seconds of less
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creatine has no benefit if the sport requires
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more than 20-30 seconds of high intensity activity
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what is the loading dose and maintenance dose of creatine
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loading: 20 g/day (0.3g/kg/day) for 5 days in 4 divided doses
maintanence: 5g/day 4 divided doses |
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what are AE of creatine
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kidney dysfunction
fluid retention muscle cramping |
