Supplements

Question 1

Supplements: definition?

Answer 1

products used alongside a normal diet to improve general health and wellbeing or enhance sporting performance.

Question 2

What types of foods/supplements are used for sports enhancement?

Answer 2

1. functional foods (enriched with additional nutrients or components outside their typical nutrient composition)
2. formulated foods and sports foods (providing energy and nutrients in a more convenient form or for targeted use)
3. single nutrients (and other components of foods or herbal products provided in isolated or concentrated forms)
4. multi-ingredient products (containing various combinations of those products described above that target similar outcomes)

Question 3

We know that supplement use …

1. varies across different sports and activities
2. A with level of training/performance
3. B with age
4. is C in men than in women
5. is strongly influenced by X norms

Answer 3

A increases
B increases
C higher
D perceived cultural

Question 4

Creatine: belongs to class X.

Answer 4

A

Question 5

• Creatine monohydrate is a dietary supplement that, when ingested in accordance with current guidelines, can increase A and B and subsequently improve C exercise performance.

Answer 5

A skeletal muscle creatine
B phospocreatine
C high-intensity

Question 6

• Creatine supplementation improves the performance of X , high-intensity exercise, especially when X

Answer 6

brief (usually <30 sec)
there are repeated bouts

Question 7

For what is NO in beetroot important?

Answer 7

the regulation of blood pressure and blood flow, mitochondrial respiration, muscle contraction and immune function

Question 8

Beetroot is effective for what type of exercise? It is less effective for who?

Answer 8

• Endurance/intermittent exercise; less effective in well-trained

Question 9

What is a typical symptom of beetroot juice use?

Answer 9

red urine

Question 10

HMB: what is it and to what class does it belong?

Answer 10

• Beta-hydroxy beta-methylbutyrate, derived from the amino acid leucine

Class b, mostly C

Question 11

What is the proposed effect of ingesting HMB?

Answer 11

1. enhancement of sarcolemma integrity (via cholesterol)
2. inhibition of protein degradation
3. increased protein synthesis via the mTOR pathway

Question 12

What is the recommendation regarding HMB?

Answer 12

-> not more effective than adhering to the current protein intake recommendations

Question 13

Carnitine: what is it? In what class does it belong?

Answer 13

• Vitamin-like substance – important for FA transport. Red meat and dairy: Endogenous synthesis from lysine and methionine
• class B

Question 14

Carnitine is claimed to be effective for the transer of FA. What else does it claim to do?

Answer 14

buffers excess Acetyl CoA, anti-oxidant? ‘fat burner’ ?

Question 15

Beta-alanine: what does it do? In what group?

Answer 15

Precursor of carnosine, intramuscular buffer (carnosine itself is digested). Increases muscle carnosine content: proton buffering

Class A

Question 16

Beta-alanine: improved performance for what group?

Answer 16

 Improved performance for ‘acidic’ sports

Question 17

(sodium) bicarbonate: what is it? What group?

Answer 17

• Baking soda, buffering H+ in blood.
  Group: A

Question 18

Sodium bicarbonate: effective when? What are side-effects?

Answer 18

• Effective for exercise 1-7 min = 2-3% improvement
• Gastrointestinal problems: bloating, abdominal discomfort, diarrhoea -> sodium and CO2 stomach

Question 19

Caffeine: how does it work? What group?

Answer 19

• ..to be achieved by central nervous system effects, specifically those involving antagonism of adenosine receptors. These effects reduce the perception of fatigue and allow optimal pacing and skill/work outcomes to be maintained for a longer period
  Group: A

Question 20

Side-effects caffeine?

Answer 20

• side effects increases in heart rate, impairments or alterations of fine motor control and technique, and anxiety or over-arousal

Question 21

Is caffeine considered doping?

Answer 21

No

Question 22

Glycerol: what is it (used for)? Group?

Answer 22

• Hyperhydrating agent: increases water absorption and improves retention in extracellular space (‘sponge’). Fluid retention - Delays dehydration: performance enhanced via improved
  thermoregulation/cardiovascular response: small effect
  Group: A

Question 23

What are the (significant) side-effects of glycerol?

Answer 23

• Significant side effects: nausea, headache, GI problems
• Water retention (body weight), bloated feeling

Question 24

Why was glycerol in the WADA (Doping) till 2018?

Answer 24

It was thought to be a masking agent

Question 25

What is co-enzyme Q10? What does it do? Group?

Answer 25

• a component of the electron transport chain in mitochondria
• bioenergetic and antioxidant activity (muscle damage)

Improve performance? Limit muscle damage?
● No convincing evidence

Class c

Question 26

Recall five direct Performance-enhancing substances (‘Ergogenic aids’) (legal)

Answer 26

● Caffeine, Creatine, Nitrate, Bicarbonate, B-alanine

Question 27

Some indirect performance-enhancing substances:

● Prevent illness (anti-ox. Immune function)
● Support training (creatine, HMB, FA, collagen, anti- inflammatory compounds)
● Body composition (gain LBM, loss FM)(glycerol)

Answer 27

ok

Question 27

Some indirect performance-enhancing substances:

● Prevent illness (anti-ox. Immune function)
● Support training (creatine, HMB, FA, collagen, anti- inflammatory compounds)
● Body composition (gain LBM, loss FM)(glycerol)

Answer 27

ok