Lesson 9 - Supplements

Question 1

Is caffeine banned by WADA? And why?

Answer 1

No, it was removed in 2004

Hard to monitor and test

Question 2

Positive effects of caffeine

Answer 2

Improves muscle contractability

Stimulation of adrenaline

Question 3

Negative effects of caffeine

Answer 3

Increased heart rate
Anxiety and over arousal
Lack of control of fine movements

Question 4

Benefits of creatine

Answer 4

Gain muscle mass from resistance training

Aids recovery from short explosive movements

Question 5

Negative effects of creatine

Answer 5

Can cause muscle cramps, tears and strains
Weight gain
Gastrointestinal discomfort

Question 6

What is a tip for using energy gels

Answer 6

Brushing teeth & oral hygiene due to high sugar content

Question 7

How much carbs do energy gels have per pouch?

Answer 7

Between 20-25g

Question 8

How to avoid gastrointestinal discomfort whilst using energy gels?

Answer 8

Drink plenty of water with it as it’s a high concentration of carbs

Question 9

What type of sports are energy gels suited for?

Answer 9

Endurance activities longer than 90 mins

Question 10

What is the most important part of supplementing protein?

Answer 10

Timing of protein, before sleep so it can digest overnight

Question 11

Optimal amount of protein to be supplemented?

Answer 11

20-25g/day