Sports Nutrition

Question 1

What is the classification for Creatine?

Answer 1

A = RECOMMENDED

Well researched, potential to enhance high-intensity short-duration activities like weight lifting and sprinting.

Question 2

What is the classification for Vitamin C?

Answer 2

A = RECOMMENDED

Antioxidant that may reduce exercise-induced oxidative stress.

Question 3

What is the classification for BCAA?

Answer 3

C = INSUFFICIENT EVIDENCE (BEST TO AVOID)

Often used for muscle recovery, but efficacy is inconclusive.

Question 4

What is the classification for Stimulants like ephedrine & amphetamines?

Answer 4

D = BANNED

Prohibited by WADA due to potential for enhancing performance and posing health risks.

Question 5

What is the classification for Caffeine?

Answer 5

A = RECOMMENDED

Widely used ergogenic aid that enhances alertness, focus, and endurance.

Question 6

What is the classification for Omega 3s?

Answer 6

A = RECOMMENDED

Anti-inflammatory properties that may aid recovery.

Question 7

What is the classification for Magnesium & phosphate?

Answer 7

C = INSUFFICIENT EVIDENCE (BEST TO AVOID)

Essential minerals for muscle function, but supplementation benefits for performance are uncertain.

Question 8

What is the classification for Prohormones?

Answer 8

D = BANNED

Substances that can convert into banned performance-enhancing drugs like steroids.

Question 9

What is the classification for Beta-alanine?

Answer 9

A = RECOMMENDED

Increases muscle carnosine levels to reduce muscle fatigue during high-intensity training.

Question 10

What is the classification for Ketones?

Answer 10

B = UNDER CONTROLLED SETTINGS (RESEARCH)

Explored for potential to provide alternative fuel sources during exercise.

Question 11

What is the classification for Tyrosine?

Answer 11

C = INSUFFICIENT EVIDENCE (BEST TO AVOID)

Involved in neurotransmitter production but lacks strong evidence for performance enhancement.

Question 12

What is the classification for Colostrum?

Answer 12

D = BANNED

Contains growth factors and hormones that may enhance muscle growth, prohibited to prevent unfair advantages.

Question 13

What is the classification for Beetroot juice?

Answer 13

A = RECOMMENDED

Rich in nitrates, improves exercise efficiency and endurance for endurance athletes.

Question 14

What is the classification for Collagen?

Answer 14

C = INSUFFICIENT EVIDENCE (BEST TO AVOID)

May support joint health and injury prevention, limited evidence regarding performance enhancement.

Question 15

What is the classification for Prebiotics?

Answer 15

C = INSUFFICIENT EVIDENCE (BEST TO AVOID)

Support gut health, but direct impact on sports performance is not well established.

Question 16

What are sports foods used for?

Answer 16

CHO, electrolyte, protein source = quick energy & aid recovery during exercise

Commonly used in endurance activities.

Question 17

What are medical supplements for athletes?

Answer 17

Fe, Ca, MVT, vit D, probiotics, Zn = helps address specific deficiencies & support overall health/recovery.

Question 18

What are the main components of sports nutrition requirements?

Answer 18

Protein, CHO, Fats & Oils, Fibre, Iron, Fluid, Caffeine.

Question 19

What is the recommended CHO intake for athletes?

Answer 19

~5 - 7 g/kg = main fuel used, important in exercise >1hr.

Question 20

What is the recommended caffeine intake for athletes?

Answer 20

1 - 3 mg/kg.

Question 21

What is the role of H2O in oral rehydration?

Answer 21

Primary component of any hydration, essential for rehydration & replacing lost fluids during exercise.

Question 22

What is the role of CHO in oral rehydration?

Answer 22

4 - 8 g/100ml provides a quick source of energy during exercise.

Question 23

What is the role of Sodium in oral rehydration?

Answer 23

45 - 70 mg/100ml helps replace lost electrolytes and aids fluid retention.

Question 24

What is the role of Potassium in oral rehydration?

Answer 24

8 - 20 mg/100ml helps maintain fluid balance.