Supplements

Question 1

What is nutritional supplementation?

Answer 1

CHO loading, protein shakes, sports drinks

Question 2

What is pharmaceutical supplementation?

Answer 2

drugs, pro hormones, hormones

Question 3

What is nutraceutical supplementation?

Answer 3

components of everyday food taken in unusually large doses

Question 4

What are the three supplements that are not banned which work?

Answer 4

Creatine
Caffeine
Bicarbonate

Question 5

What is creatine?

Answer 5

naturally occurring nutrient produced by body at 2g/day
found in meat and fish
taken up by muscle and converted to phosphocreatine

Question 6

How does creatine work?

Answer 6

If you increase the amount of PCr then you can stop the decline of ATP and increase the rate of resynthesis of ATP

Question 7

What is the recommended dose? (Test)

Answer 7

initial ingestion of 20g/day can increase muscle Cr by 40% in 6days usually given in 4 5g portions

Further ingestion of 2g/day maintains these elevated Cr levels but does suppress the body creating it

Question 8

What is the lower recommended dose of creatine?

Answer 8

3g/day will increase muscle Cr but takes 28 days to do so

coingestion of CHO and creatine may increase the storage of Cr

Question 9

does creatine improve performance?

Answer 9

Yes it significantly decreases time in sprints
and increases speed
can improve strength in trained muscle
increases body mass by 1-2kg

Question 10

what are the adverse effects of creatine?

Answer 10

GI problems
CV problems
muscular problems
altered kidney function
altered liver function

Question 11

how does caffeine work?

Answer 11

increases lipolysis and sparing of muscle glycogen.
increased adrenaline conc stimulates lipolysis
antagonises adenosine receoptors that limit hormone sensitive lipase and FA oxidization
inhibits phosphodiesterase resulting in increased cAMP

Question 12

What are some athlete concerns with caffeine?

Answer 12

dehdyration
overarousal
long lasting side effects (weakness/tachycardia)
dependency
performing 'drug free'

Question 13

How does caffeine increase the excitability of muscle fibres?

Answer 13

has a direct influence on regulatory enzymes
increases influx of calcium from ECM
increases release if calcium from the sacrosplasmic reticulum
increases sensitivity of myofilaments to Ca

Question 14

How does caffeine influence signal transduction from the brain to the motor neuron?

Answer 14

stimulates catecholamine release and the release of NTs
May lower excitation threshold for motor neuron recruitment
alters excitation/contraction coupling
increases transport within the muscle
facilitates transmission of nervous signals

Question 15

What is the recommended dose of caffeine? (test)

Answer 15

ingesting 2-9mg/kg has bee postulated to elicit ergogenic benefits
higher dose 9-13mg/kg have been associated with GI distress, impaired coordination and diueresis
typically administered 30-60 min prior to exercise

Question 16

Does caffeine increase performance?

Answer 16

increases time to fatigue in both prolonged and high intensity exercise

Question 17

What is the recommended dose of bicarbonate? (test)

Answer 17

> 0.3g/kg is sufficient to increase plasma buffer level by 4-5nmol/L
should be ingested >3 hours prior to performance
higher doses 0.6g/kg related to GI distress

Question 18

What does bicarbonate do?

Answer 18

induces alkalosis
enhances performance of high intensity exercise
but can lead to severe GI distress
Sodium citrate can do the same without the GI distress