Ergogenic Aids And Suppliments For Exercise

Question 1

What are ergogenic aids

Answer 1

Substances that enhance performance, training adaptation, or recovery
Can be nutritional, physiological, psychological or mechanical

Question 2

Types of ergogenic aids - nutritional (examples)

Answer 2

Creating, caffeine, beta-alanine, protein, sports drinks

Question 3

Types of ergogenic aids - physiological (examples)

Answer 3

Altitude training, blood doping (banned)

Question 4

Types of ergogenic aids - pharmacological (examples)

Answer 4

Steroids, EPO (banned)

Question 5

Creating monohydrate and dose

Answer 5

Increases phosphocreatine stores - enhances ATP production
Boosts strength, power, sprint performance
Ideal for high intensity, short duration sports
Dose: 3-5g/day

Question 6

Caffeine and dose

Answer 6

Improves alertness, focus, reaction time
Enhances endurance and reduces perceived effort
Dose: 3-6 mg/kg body weight around 60 mins before exercise
Coffee, energy drinks, pre workout, pills

Question 7

Beta alanine and dose

Answer 7

Increases muscle carnosine - buffers acid buildup
Delays fatigue in high intensity efforts
Dose: 2-5g/day

Question 8

Nitrate dose

Answer 8

BEETROOT JUICE
Boosts nitric acid - improves blood blow and oxygen deficiency
Benefits endurance and repeated sprint ability
Dose: around 500 ml beet juice or around 6-8 mmol nitrate 2-3 hours pre exercise

Question 9

Protein supplements and dose

Answer 9

Supports muscle repair, growth, and recovery
Useful when daily needs aren’t met through food
Best taken post exercise (20-40g dose)

Question 10

Branched chain amino acids (BCAAs)

Answer 10

May reduce muscle soreness and muscle breakdown
Found in protein rich foods and whey
More effective as part of whole protein intake