Supplements & Sports Foods

Question 1

reasons for use

Answer 1

• gain competitive advantage
• energy
• optimise recovery
• ability to train harder
• lean body mass & strength
• correct nutrient deficiencies
• improve sleep quality
• avoid or reduce sick days
• treat & prevent injuries
• optimise nutrition

Question 2

rewards & risks

Answer 2

rewards:
- valuable
- the placebo effect
- larger or more compact nutrient compared to food (combination of key nutrients)
- more practical
risks:
- expense
- health & safety issues
- anti-doping violation & inadvertent doping
- young & developing athletes

Question 3

risks: health & safety issues

Answer 3

• > 70% of protein powders contained lead
• bicarb can produce GIT discomfort & perf. decrease rather than increase
• caffeine (>9mg/kg) increases risk of anxiety, heart rate & poor sleep
• extreme caffeine (>10g) severe toxicity & death

Question 4

World Anti-Doping Code include substances found in:

Answer 4

• anabolic agents
• peptide hormones, growth factors
• beta-agonists
• hormone & metabolic modulators
• stimulants

Question 5

athletes <__ yrs shouldnt use supps, esp. perf. supps

Answer 5

18

Question 6

when to consider caffeine

Answer 6

• endurance sports (>60mins)
• team & intermittent sports
• pre-training
• brief sustained high-intensity sports(1-60mins)
• single efforts involving strength or power

Question 7

caffeine intake guidelines

Answer 7

3mg/ kg body mass/ day

Question 8

when to consider creatine

Answer 8

• high-intensity single max efforts < 30 secs
• repeated bursts of high-intensity efforts
• improve cognitive processing
• when high intensity sprint efforts are undertaken within or at the end of endurance exercise
• support muscle recovery in periods of loss of muscle from disuse

Question 9

creatine doses

Answer 9

short: 5g, 4 x day for 5 days OR 0.3 g/kg for 5 days
maintenance: 3-5g (single dose) daily OR 0.03g/kg/day

Question 10

beetroot juice (nitrates) dose

Answer 10

acute: 2-3 hours pre exercise 350-600mg
chronic (3-15 days): 3 days pre-event 350-600mg + pre-event (2-3 hrs) 300-600mg

Question 11

sodium bicarbonate doses

Answer 11

Acute (120-150 mins prior to exercise):200-400mg x per kg + 10ml/kg BM fluid + small CHO rich meal (1.5g CHO/kg BM)

Question 12

when to consider bicarbonate sodium

Answer 12

• High-intensity events (1-7mins) where lactic acid build-up causes fatigue
• high-intensity events up to an hour where a surge or sprint may be required
• prolonged repeated high-intensity bouts

Question 13

minimising side effects of sodium bicarbonate

Answer 13

• start loading 120-150 mins prior to ex.
• consume slowly over 30-60 mins
• to prevent diarrhoea, drink a considerable amount of fluid (10mL/kg)
• consume with carbs to assist absorption