Supplements

Question 1

Advantages of taking creatine monohydrate

Answer 1

-Replenishes phosphocreatine stores
-improved muscle mass
-worker at higher intensities for longer
-Work anaerobically for longer

Question 2

Disadvantages of taking creatine monohydrate

Answer 2

-Muscle cramps
-diarrhoea
-water retention
-vomiting

Question 3

Role and advantages of sodium bicarbonate

Answer 3

-Strong alkaline
-Reduces acidity in the blood by increasing the body’s buffering capacity to neutralise the effects of lactic acid
-Delay OBLA

Question 4

Disadvantages of taking sodium bicarbonate

Answer 4

-stomach cramps
-pain
-vomiting
-diarrhoea

Question 5

What is caffeine and where can it be found

Answer 5

-Stimulant
-found in coffee, tea, energy drinks

Question 6

Advantages of taking caffeine

Answer 6

-increased mental alertness
-improved reaction time
-benefits aerobic performance
-allows fats to be used as an energy source

Question 7

Disadvantages of taking caffeine

Answer 7

-loss of fine control
-insomnia
-anxiety
-irregular heart beat
-dehydration

Question 8

Describe the process of glycogen loading

Answer 8

-6 days before an important event, a performer will deplete glycogen stores through high intensity exercise and eat a protein-rich diet for 3 days
-3 days prior to the event, the performer will do some light training and eat a carb-heavy diet

Question 9

Benefits of glycogen loading

Answer 9

-increased glycogen stores
-delay OBLA
-increase aerobic capacity

Question 10

Drawbacks of glycogen loading

Answer 10

-water retention
-Lethargy (tiredness)
-Irritability (mood swings)