Supplements And Ergogenic Aids Flashcards
What supplements would you recommend for strength, lean mass, size or sprint gains?
Creatine - 25g/d for a week, 3-5g/d for up to 12 weeks
Helps supply energy to cells, increases muscle PCr stores
Protein - 20-40g whey post exercise
For MPS, repair of damaged tissue
What supplements and ergogenic aids are best for endurance athletes?
The best for all endurance events are CHO gels and caffeine
For shorter duration events (or interval team sports) B-alanine, bicarbonate and beetroot juice would be beneficial.
What’s the recommended dose for B-alanine supplement? And why might you take it?
3-6g/d for 4 weeks, then 3g/d for maintenance ingested with a CHO and pro meal.
B-alanine is a precursor for intramuscular carnosine, so buffers pH and removes waste products of anaerobic glycolysis, increases Ca2+ sensitivity, has antioxidant effects.
For HI short duration events <30mins
What’s the recommended dose for sodium bicarbonate? And why might you take it?
0.3 g/kg/BM 60-180mins pre exercise
It’s an alkalising agent so reverse drops in pH with anaerobic glycolysis, may delay onset of fatigue.
Avoid with GI distress athletes
For HI and interval events <60mins
What’s the recommended dose of nitric oxide? And why might you take it?
5-9 mmols, 2-2.5 hours before exercise, up to 28 days
Not as effective for elite athletes and most beneficial for short duration events
Found in rocket, spinach beetroot
Nitric oxide reduces O2 cost for a given activity, so delays onset of fatigue.
What’s the recommended dose for caffeine? And why might an athlete take it?
3-6 mg/kg/BM, 60-90 pre exercise
It’s a naturally occurring stimulant that can increase alertness and delay onset of fatigue. Works by blocking adenosine receptors.
Best aids for team sports?
Caffeine,
Creatine,
Beetroot,
Whey
Half time nutritional strategies?
Cho gel, mouth rinse, caffeine
