Dietary Supplements

Question 1

What do dietary supplements do

Answer 1

Enhance sporting performance
Act as additional nutrients
Improve health and wellbeing

Question 2

What are the five dietary supplements

Answer 2

Caffeine
Bicarbonate of soda
Creatine monohydrate
Glycogen loading
Protein supplements

Question 3

Function of bicarbonate of soda

Answer 3

It is an antacid so increases the pH of the blood making it alkali
This enhances the body’s ability to neutralise the negative effects of lactic acid and hydrogen ions
Maintains pH levels

Question 4

Positives of bicarbonate of soda

Answer 4

Soda loading - reduces acidity within muscle cells
Increases buffering capacity of the blood
Delays fatigue
Can continue to excercise for longer at a high intensity

Question 5

Side effects/negatives of bicarbonate of soda

Answer 5

Diarrhoea
Vomiting
Cramps

Question 6

Function of caffeine

Answer 6

Mild stimulant
Increase body’s ability to mobilise and use fats as fuels which spare body’s glycogen stores
Increases mental alertness and fatigue

Question 7

Where is caffeine found

Answer 7

Tea
Coffee
Cola
Pharmological aids

Question 8

Positives of caffiene

Answer 8

Increases mental alertness
Delays fatigue

Question 9

Negatives of caffeine

Answer 9

Dehydration
Sleep deprivation
Irritation and anxiety
Muscle and abdominal cramp
Vomiting and diarrhoea
Irregular heartbeat
Against the rules in most sports (when taken in large quantities)

Question 10

Function of creatine monohydrate

Answer 10

Increases the levels of phosphocreatine in the muscles
Increases the threshold and performance or ATP-PC system, therefore it can last longer
Improves recovery times
Increases muscle mass

Question 11

What is glycogen loading and what is it also known as

Answer 11

The manipulation of excercise and diet to optimise the body’s glycogen storage
Also known as carboloading

Question 12

What food group does glycogen loading manipulate

Answer 12

Complex carbs
Involves manipulating quantities of complex carbs in the diet

Question 13

What is glycogen used for

Answer 13

Provides a major source of energy for production during excercise

Question 14

Where is glycogen stored

Answer 14

Muscles and the liver

Question 15

What is muscle depletion a cause of? Why does glycoloading help

Answer 15

A major cause of fatigue in events lasting more than an hour
Loading the muscles with glycogen prior to excercise is known as ergogenic/performance enhancing

Question 16

Who uses glycogen loading

Answer 16

Endurance athletes

Question 17

How is glycogen loading done

Answer 17

Need to consume 6-10g of carbs per 1kg of body weight
6 days before the event eat a high protein diet for 3 days whilst exercising at a high intensity, this will burn off existing carb stores
This should be followed by a high carb diet with light training before the event

Question 18

Positives of glycogen loading

Answer 18

Can almost double muscle glycogen storage and increases stores in the muscles
Delays fatigue
Increases endurance

Question 19

Negatives of glycogen loading

Answer 19

Water retention
Heavy legs
Weight increase
Digestive problems

Question 20

Who are protein supplements for

Answer 20

Should not be necessary for the majority of athletes assuming a balanced diet is consumed
Should be used by athletes who cannot maintain a normal eating schedule, athletes completing heavy training or vegetarian athletes

Question 21

Negatives of protein supplements

Answer 21

A high protein diet could become a high fat diet
Protein should not replace carbs