Core 2 - Supplementation

Question 1

What are Vitamins and Minerals (distinguish the two) - include examples of both

Answer 1

Vitamins:
- a group of micronutrients, only required in small amounts
- Play a role in the breakdown + metabolism of macro-nutrients (fats, carbs, protein) to produce energy
e.g. vitamins A, C, D, E

Minerals:
- essential micronutrients for optimal health + sports performance
- e.g. calcium, iron, magnesium, sodium

Question 2

Specifically, how do different vitamins and minerals assist in sports performance?

Answer 2

Iron - is found in the red blood cells and attaches itself to carry oxygen around the body. Decreased Iron = decreased ability to carry oxygen around the body = decreased performance

Calcium is important for bone density. If an athlete is deficient in calcium, they will be susceptible to developing brittle bones, osteoporosis and hard tissue injuries.

Vitamin A, C - aid in increased energy levels and increased ammunity

Question 3

What are the pros and cons of consuming protein supplements?

Answer 3

Protein supplements provide:
- convenience
- sufficient daily protein for vegetarians

Cons:
- expensive
- less absorption of protein compared to whole-food options
- large amounts leads to health risks (kidney stones)

Question 4

What are the pros and cons of consuming caffeine? - include some general effects on body/ performance

Answer 4

Affects nervous system - can optimise performance in endurance sports

Pros:
- Greater exercise capacity (reduced perception of fatigue)
- > alertness + reaction times

Cons:
- can effect hydration levels
- has direct effect
- causes tremors - not helpful high sports that require high focus (achery)

Question 5

What is creatine - including pros

Answer 5

Naturally occurring compounds found in skeletal muscle + the brain

pros:
- scientifically proven to be effective
- increased muscle mass = increased power
Found to be beneficial for sprinters

Cons:
- increases mass = increased weight (not helpful for weight-class athletes such as boxers)

Question 6

what are general pros and cons supplementation?

Answer 6

Pros:
- aid athelets who cannot consume enough vit./min./protein./etc. through diet alone
- overall, increased performance

Cons:
- poor regulation of the supplementation industry = can purchase things that aren’t actually proven to work
- accidentally positives to drug doping
- Can lead to unfair performance (some athletes cannot financially afford)