Supplementation 1

Question 1

Describe two broad nutritional supplements categories

Answer 1

Ergogenic aid (creatine, beta-alanine/carnosine, bicarbonate, caffeine, nitrate)
Sport foods (protein, CHO)

Question 2

Prevalence of contaminated supplements?

Answer 2

14.8% of 634 products (13 countries) contained undeclared WADA banned steroids / prohormones

Question 3

How are supplements contaminated?

Answer 3

Raw materials at source

Manufacturing process cross contamination of lines (outsourced manufac, inadequate cleaning machinery)

Question 4

How much contamination is needed to fail drug test?

Answer 4

0.00005% contamination

Question 5

Describe the ADP > ATP process when ATP is not turned over rapidly

Answer 5

Rephosphorylation using CHO or FFA (available substrates)

Question 6

Describe when ATP has high turnover

Answer 6

PCr resynthesizing ATP, creates Creatine (Cr)

Question 7

Recommendations for creatine dosing strategy in relation to urine excretion (creatine retention)

Answer 7

Greater retention 20 x 1g /day compared to 4x5g/day

Question 8

What happens when creatine co-ingested with CHO?

Answer 8

Muscle glycogen resynthesis

Question 9

Casey (1996) relation between Creatine Monohydrate and Isokinetic cycling?

Answer 9

Total work done greater in creatine supplementation group
Good correlation maximum and total work done with increase in muscle creatine
4x 5g / day

Question 10

Rawson et al (2011) Low dose creatine effect on fatigue resistance?

Answer 10

Individuals could produce more work at similar workloads after creatine supplementation (supported by no change in placebo)

Question 11

What happens to pH during exercise?

Answer 11

HI exercise: Intramuscular pH decreases from 7.1 to <6.5 (higher hydrogen ion concentrations)

Question 12

How does creatine affect pH

Answer 12

Possible small effect on muscle buffering capcacity & ATP regeneration
Hydrogen ion consumed during Creatine Kinase reaction (Pcr > ATP)

Question 13

Role of Beta-alanine?

Answer 13

Combines with Histidine: Forms Carnosine which is intra muscullar buffer

Question 14

Harris (2006): Beta-alanine supplementation & Muscle Carnosine?

Answer 14

Similar increases in low dose or high dose beta alanine versus carnosine

Question 15

Beta alanine and peformance relationship?

Answer 15

Beta-alanine increases muscle carnosine levels > positive association with performance as well (total work done)

Question 16

Results of meta-analysis of beta alanine on performance?

Answer 16

Improved exercise performance compared to placebo
Benefit only 60-240s and >240s exercise
<60s no benefits