Sport Supplements

Question 1

what approach should always be taken when it comes to supplement

Answer 1

balanced diet -> sports nutrition -> supplements

Question 2

what is the foundation

Answer 2

balanced diet

Question 3

what is the most important part of sports nutrition

Answer 3

quantity, quality, timing

Question 4

group A supplements

Answer 4

good evidence to support its use in specific sport and scenarios
doesnt mean 3rd party approved

Question 5

category A supplements sub categories

Answer 5

sports foods
medical supplements
performance supplements

Question 6

sports foods

Answer 6

sports drinks
sports gels
sports bar
electrolyte and protein supplements

Question 7

performance supplements

Answer 7

caffeine, B-alanine, bicarbonate, beet root juice/nitrate, creatine, glycerol

Question 8

benefits of caffeine

Answer 8

improve
- endurance capacity
- exercise time to fatigue
- enhances short terms, high intensity tasks
- reduces RPE
- reduces pain

Question 9

relevant sports for caffeine

Answer 9

• cycling, running, rowing, swimming, rugby, soccer
• endurance, brief sustained high intensity, team sports, single efforts involving strength and power

Question 10

food sources of caffeine

Answer 10

capsules
gum
coffee
gels
bars
sports/energy drinks
mouth strips

Question 11

benefits of creatine

Answer 11

• enhance performance in repeated bouts of high intensity exercise leading to gains in lean mass and muscular strength

Question 12

sports to use creatine

Answer 12

weightlifting
power sports
sprinting
jumping sports
cycling (anaerobic sprinting)
limited benefits for endurance sports

Question 13

creatine sources

Answer 13

• made in body
• in animal products but lots gets cooked off
• creatine monohydrate (powder)

Question 14

benefits of beta alanine

Answer 14

• enhances intravellular buffering of acids, potentially benefitting sustained high intensity exercise
• small but meaningful benefits in continuous and intermittent tasks
• fatigue resistant

Question 15

sports for beta alanine use

Answer 15

rowing, track cycling, swimming, middle distance running
sports with high intensity efforts
high intenisty efforts within or at end of endurance

Question 16

sources of beta alanine

Answer 16

white meats
powder
capsules

Question 17

benefits of nitrate

Answer 17

benefits in prolonged sub max and high intensity efforts
causes vasodilation which increased blood flow and O2 delivery (lowers BP)
enhances exercise and uses less oxygen

Question 18

sports to use nitrate

Answer 18

endurance sports

Question 19

nitrate sources

Answer 19

• leafy greens
• root veggies
• beet root juice
• beet it shots

Question 20

bicarbonate benefits

Answer 20

enhances extracellular buffering
benefits sustained high intensity exercise
short term high intensity sprints

Question 21

sports for bicarbonate

Answer 21

rowing, swimming, middle distance running,
sports with high intensity bouts
high intensity events where sprint to finish

Question 22

glycerol benefits

Answer 22

hyperhydration
rehydration

Question 23

glycerol for sports

Answer 23

exercising in heat
lots of equipment
aggressive rehydration in weight class sports