Supplements

Question 1

Supplements are categorized

Answer 1

Purpose
Form
Availability
Scientific merit

Question 2

Supplements Pro

Answer 2

Indirect performance enhancement by assistance to meet nutritional requirements
Direct performance enhancement
Placebo effect

Question 3

Supplements Cons

Answer 3

Expensive
Side effects
Contimination causing inadvertent doping outcome
Redirection of resources from real performance enhancing factors

Question 4

Supplements factors

Answer 4

Need
Convenience
Personal choice

Question 5

Health supplements

Answer 5

Intended to improve the physical and mental health of

Question 6

Convenience Supplemt s

Answer 6

Nutritional requirements which cannot be met through diet

Question 7

Performance enhancing supplements s

Answer 7

Improve performance in the sport

Question 8

Multivitamin

Answer 8

Micronutrients and required for various bodily functions

Question 9

Multivitamin necessity

Answer 9

Contain cheap isofrma so results in poor bioavailability

Lack micronutrients that many people are deficient in such vitamin D and K and minerals calcium magnesium iron and iodine

Question 10

Fish oil

Answer 10

Supplement that contains omega 3 fatty acids (EPA) and DHA

Functions : reduce inflammation, improves cognitive function, aid muscle growth

Ideal diet creates 1:1 ratio of balance of omega 3 and omega 6 whereas the required ratio if 1:4

10g grams of fish oil or 100g of fatty fish

Question 11

Ashwagandha

Answer 11

Herb used in ayurvedic medicine (withania somnifera)

Used both performance enhancement and health supplement

Functions:
Helping reduce anxiety
Increasing power output
Midly increasing endurance
Reducing perceptions of fatigue
Reducing cortisol

Dosage - 300-500

Question 12

Vitamin D

Answer 12

Cholecalciferol
Serum concentration is achieved by 10-30 min daily near sun exposure and UV index of 3+

Question 13

Whey protein

Answer 13

Complete protein
Whenever protein is consumed the body used 20 amino acids

3 different forms:
- WPC (Whey Protein Concentrate) - cheapest and lowest amount of protein p 100 g which is 55-89%
- WPI (Whey Protein Isolate) 95% oof weight is protein
- WPH (Whey Protein Hydrolystate) further degrades protein that digest very quickly in body and is 99% of weight from protein and most expensive

Question 14

Casein Protein

Answer 14

Most abundant protein in milk and insoluble thus slower rate of digestion
Takes up 7 hr to digest

Question 15

Fast Protein

Answer 15

Whey protein since soluble in milk so it remains in liquid form and passes through stomach quickly and digest quickly

Question 16

Slow protein

Answer 16

Casein protein - not soluble in milk so clots the stomach thus delaying the amino acid delivery to stomach

Question 17

Sports Food

Answer 17

Fast absorbing carb supplements with performed being high in sports

Question 18

Sport food types

Answer 18

Dextrose/glucose - fast carb drink that ensures enough supply energy especially in endurance
Mass Gainers - generally high cal with complex carbs which helps meet calc requirements
Medium Chain triglycerides (MCT) - known as medium chain fatty acids which has 6-10 carbon molecules and metabolize in a diff manner than normal fats

Question 19

Performance enhance supplements

Answer 19

Creatine
Caffeine
Sodium Bicarbonate
Citrulline malate

Question 20

Creatine

Answer 20

Nitrogen containing organic molecule that is produced in vertebrates
100% bioavailabile
This gives phosphate bond to ADP to form ATP

Benefits
Increased power output, anaerobic performance, lean mass, endurance
5g p day

Made of glycine, methionine, and arginine

Question 21

Caffeine

Answer 21

Mechanism is action not metabolic
3-4 mg

Question 22

Sodium bicarbonate

Answer 22

Baking soda
Helps when athletes experience nausea and dizziness
Resting blood pH is 7.4 and drop to 7.1 after exercise

Benefits:
Reducing blood acidity
Anaerobic running capacity
Increase power output

400-500g

Question 23

Citrulline Malate

Answer 23

L-Citrulline is one of amino acids of the urea cycle which acts as precursor for raising levels of other two urea cycle of amino acids

Good performance enhancing supplement w research showing improvement in power output and reduction in fatigue in trained athletes