Ergogenic aids

Question 1

Metabolic process of Beta Alinine

Answer 1

When consumed, it will increase the levels of carnosine in the skeletal muscle

Carnosine acts as a intracelluar buffer, helping to maintain the optimal pH levels during intense exercise

By increasing Carnosine concentrations, beta alanine supplememnation may delay the onset of muscular fatigue, ultimatley leading to enhanced athletic performance

Question 2

Evidance for Beta Alanine supplemntation

Answer 2

(harris et al 2006) examined the effects of beta alanine supplementation In human skeletal muscle carnosine concentration
- Examined the effects of 4 weeks of beta alanine supplementation on muscle carnosine concentrations
- 2.3g daily over a 4 week period G1
- 6.4g daily over a 4 week period G2
Each group showed significant increases in carnosine content

Question 3

side effects of beta alinine

Answer 3

prickly sensation to the skin

Question 4

recommended dosage of beta alanine

Answer 4

2-6g/per day

Question 5

L-carnotine supplementation metabolic process

Answer 5

plays an essential role in enhancing endurance and recovery from fatigue

it facilitates the recovery process and increases blood flow and oxygen supply to muscle tissue . In addition, it alleviates muscle injury and reduces markers of cellular damage, decreasing free radical formation (kraemer et al 2005)

can reduce the chemical damage to tissues and help the process of muscle tissue repair and remodelling

Question 6

evidance for L-carnitine

Answer 6

A 2018 double-blind, randomized, and placebo- controlled study examined the effects of L-carnitine on exercise performance 23 resistance-trained men males for 9 weeks.

The researchers assessed markers including anaerobic capacity and exercise-induced oxidative stress.

“L-carnitine supplementation enhances exercise performance while attenuating blood lactate and oxidative stress responses to resistance training.” (Koshkin et al 2018)

Question 7

side effects of L-carnitine supplmentation

Answer 7

Nausea Vomiting Cramps diarrhoea Fishy body odour

Question 8

recomended dose of L-carnitine

Answer 8

3-4g of L-carn Supplementation ingested between 60-90 mins

Question 9

sodium bicarbonate metabolic process

Answer 9

sodium bicarbonate is an extracelluar buffer that enhances performance by increase bicarbonate concnetration and blood pH

in doing so the influx of blood lactate and H+ cations out of the skeletal muscle is increased

thereby minimizing the impact of fatgue during performance

Question 10

evidnace for sodium bicarbonate

Answer 10

Saunders et al. (2014), Twenty-one active men
- 0.3 g/kg sodium bicarb or placebo
- Did Time-to-exhaustion ride at 110% Wmax

Found:
- Individual variability in response to sodium carbonate
- For some there is an improvement in
performance
- Some - performance decreases

Question 11

side effects of taking sodium bicarbonate

Answer 11

stomach problems Bloating Nausea Vomiting
May increase blood pressure

Question 12

metabolic process of supplementing creatine

Answer 12

essential role in powering movement

quickly restores levels of ATP in the muscle during exercise

ATP is broken down when muscles contract during exercise

phosphocreatine produces a rapid pool of energy to allow resturation of ATP

Question 13

study for creatine supplementation

Answer 13

(Ahemet et al 2009)
“effect of creatine intake on the performancr capacity in middle distance runners”

• 30g/day for 6 days
• completed 2 training sessions before and after

found - training performance improved , as well as runnign time

Question 14

side effects of creatine

Answer 14

increase body mass

Question 15

recomeded intake for creatine

Answer 15

loading phase 20-30g
longer period - 3-5g