16.1 – Nutritional Aids and Human Performance

Question 1

Dietary Supplements

Answer 1

Products ingested by athletes and other active people in hopes of enhancing performance recovery

Question 2

Risks associated with dietary supplements

Answer 2

• Risks associated with dietary supplements:
  
  • Excessive Intake: Consuming large amounts of vitamins and minerals, sometimes up to 1,000 times the recommended levels, can be harmful.
  • Health Risks: High doses can lead to illness, organ damage, and tissue harm.
  • Fat-soluble vitamins (A, D, E, K) can accumulate in the body and become toxic.
  • Water-soluble vitamins (B, C) in excess can also be toxic.

Question 3

Protein and Amino Acid Supplements

Answer 3

• Often taken by athletes and active individuals to increase muscle mass, strength, and endurance.
  
  • There is little or no scientific evidence supporting these claims.
  • These supplements can be hazardous to health over the long term.

Question 4

Protein powders, carnitine, creatine, caffeine

Answer 4

• Protein Powders:
  
  • Bodybuilders often take more protein than needed, but the body can only use 2g per kg of body weight.
  • Extra protein is turned into fuel or fat, not muscle.
  • Carbs are a cheaper option for extra calories.
• Carnitine:
  
  • Marketed as a fat burner, but it doesn’t always work as claimed.
  • It’s found in meat and fish.
• Creatine:
  
  • Helps with short bursts of energy in intense sports.
  • Only works until muscles have enough creatine.
  • Does not increase maximum strength and hasn’t been tested in teens.
• Caffeine:
  
  • Improves focus, reduces fatigue, and helps use fat for energy.
  • High doses can cause dizziness, dehydration, and addiction.