Ergogenic Aids And Suppliments For Specific Sport

Question 1

Muscle building sport goals and recommended ergogenic aids

Answer 1

Maximize muslce mass, enhance strength, support recovery and reduce muscle breakdown

Creatine - increases strength, training volume, muscle size
Whey protein - fast absorbing protein for muscle repair
Casein protein - slow digesting, prevents overnight breakdown
Beta alanine - improves muscular endurance for high rep sets
BCAAs - may reduce soreness and breakdown if training fasted
Caffeine - increases alertness and power output

Question 2

Endurance sport goals and recommended ergogenic aids

Answer 2

Maximize aerobic capacity, delay fatigue, improve fuel efficiency and recovery

Caffeine - enhances endurance, alertness, reduces effort perception
Beetjuice - improves oxygen use, reduces time to fatigue
Electrolyte drinks - replaces salt lost in sweat
Carbohydrate gels - fuel during long efforts
Protein - aids. Muscle repair post endurance training
Iron - supports oxygen delivery

Question 3

Sprint sport goals and recommended ergogenic aids

Answer 3

Maximize explosive power and speed, improve sprint ability, support nervous system and muscle recovery

Creatine - increase ATP resynthesis for short bursts
Caffeine - boosts reaction time, focus, anaerobic power
Beta alanine - buffers acid buildup in repeated sprints
Whey protein - muscle recovery after explosive efforts
Electrolytes - replace swear loss in high speed training
Vit D and Magnesium - support muscle function and prevent cramping

Question 4

Sport specific important tips - bodybuilders

Answer 4

Beware of fat burners and untested pre workouts - stick with evidence based

Question 5

Sport specific tip for endurance athletes

Answer 5

Avoid trying new supplements on race day

Question 6

Sport specific tip for sprinters

Answer 6

Don’t overdo caffeine - too much can impair fine motor control or cause jitters.