Supplements

Question 1

What are the 4 supplements needed to know in sport

Answer 1

Glycogen loading
Sodium bicarbonate
Caffeine
creatine

Question 2

Benefits of creatine

Answer 2

Increase Pc store in muscle
Train harder for longer
Fast recovery time

Question 3

Drawbacks of creatine

Answer 3

Expensive
Ethics disagreement
Dehydration, muscle cramp, possible liver damage
Research inconclusive
Can cause weight gain as water is drawn into the muscle

Question 4

Benefits of caffeine

Answer 4

Improves alertness
Improves decision making + reaction time
May benefit aerobic performance
Uses fats

Question 5

Drawbacks of caffeine

Answer 5

Dehydration
Insomnia
Muscle cramp
Vomiting
Diarrhoea

Question 6

Benefits of sodium bicarbonate

Answer 6

Buffer to lactic acid
Delays fatigue

Question 7

Drawbacks of sodium bicarbonate

Answer 7

Vomiting
Cramp
Diarrhoea
Bloating

Question 8

Process of glycogen loading

Answer 8

3 mins of high intensity exercise
Opens “Carbo window”
Eat carbohydrates within 20 mins
Increase water intake

Question 9

Benefits of Glycogen loading

Answer 9

Increase muscle glycogen stores
Increase ATP resynthesis
Delays hitting the wall
Work high intsnity for long periods

Question 10

What is hitting the wall

Answer 10

When glycogen stores run out, forcing the body to use fats and protein.