Supplements lecture 18

Question 1

What are the three general rules about supplementation?

Answer 1

• 1. Generally most supplements that are effective are against the rules of the sport
• 2. Most supplements that are not banned do not improve performance
• 3. There are some exceptions
- Caffeine
- Creatine
- Bicarbonate
- Dietary Nitrate

Question 2

What are the categories of supplements?

Answer 2

1) Nutritional supplementation
- CHO loaded, Protein shakes / Bars, sports drinks etc
2) Pharmaceuticals
- Drugs, prohormones, hormones
3) Nutraceuticals
- Components of every day foods taken in large anhydrous doses i.e creatine

Question 3

Why do sports people use supplements?

Answer 3

• Recovery from training
• General Health
• Improved Performance
• Prevent or Treat specific illness
• Compensate for a poor diet

Question 4

How many people use supplements?

Answer 4

50% of people in usa use supplements
Survey data from athletes is unreliable
- shows 100% people in some sports do
Prevalence varies depending on:
-sport
- Levels of competition
- Age
- Cultural background

Question 5

How are supplements regulated?

Answer 5

Often no stricit regulations applies to:

• Testing
• Advertising / Claims
• Manufacturing

Question 6

What does poor regulation result in?

Answer 6

Contamination

Question 7

What are the types of contamination?

Answer 7

Intentional and unintentional

Question 8

What sort of unintentional contamination occurs?

Answer 8

Cross contamination of product lines

Poor food safety during manufacturing and storage

Question 9

Whats intentional contamination?

Answer 9

Added ingredients not declared on the label

• added stimulants
• added steriods / prohormones

Question 10

What does sensible supplementation use involve?

Answer 10

Cost to benefit ratio

Question 11

What are some costs and benefits of supplementation?

Answer 11

Costs:

• Financial
• Health
• Performance
• Doping (contamination)

Benefits

• Performance
• insurance
• health

Question 12

What are supplements that work?

Answer 12

Creatine (increases muscle mass with training)
Caffeine (Improved mental performance)
Bicarbonate (reduced muscle acidification and fatigue)
Dietary nitrate (Increases muscle mass)