Week 7

Question 1

Give some examples of supplements ?

Answer 1

Enriched bread, probiotic milk, sports food (gels and whey protein) and mutliple vitamins

Question 1

Define what dietary supplementation is ?

Answer 1

A product taken by mouth that contains a dietary ingredient intended to supplement the diet

Question 2

What are the reasons for taking supplements ?

Answer 2

• For financial gain from sponsorship or because products are provided free of charge
• As a ‘just in case’ insurance policy because they know or believe that other athletes are using supplements

Question 3

What are the potential costs of taking supplements ?

Answer 3

• Cost money to buy them
• Can affect your health
• Can negatively impact performance
• Hidden or unclean supplements may cause drug test failure

Question 4

What are the benefits of taking supplements ?

Answer 4

• May enhance performance
• Can have health benefits
• Insurance policy to ensure you’re not behind competitors
• High level athletes get free samples

Question 5

What’s the prevalence of positive doping elite athletes ?

Answer 5

Typically 1-2% in elite athletes

Question 6

What’s the estimated number of positive doping in elite athletes ?

Answer 6

14-39%

Question 7

What are the estimated rates of contamination of all supplements in europe ?

Answer 7

10-25%

Question 8

What are the estimated rates of contamination of all supplements in United States ?

Answer 8

High as 38%

Question 9

Do companies that label the amount of actives normally correct ?

Answer 9

No they normally vary, and often dont contain the said amount

Question 10

What was the percentage of non-hormonal nutrition supplements contained undeclared steriods ?

Answer 10

15% of 634 supplements

Question 11

When should supplements be used ?

Answer 11

When a nutrient deficieny has been diagnosed by a medical doctor

Question 12

What are reasons why some supplements are taken ?

Answer 12

They are a practical form as normal foods may be impractical due to energy budget, gut comfort and training schedules

Question 13

What are some evidence based ergogenic aids ?

Answer 13

Creatine, Nitrate, Caffeine, Beta-Alanine, Sodium Bicarbonate

Question 14

What is Creatine?

Answer 14

• Endogenously synthesised from amino acids in the liver, pancreas, and kidneys.
• More than 95% is stored in skeletal muscle.

Question 15

How much creatine is consumed in our diet ?

Answer 15

50%

Question 16

How much creatine is stored within the muscles ?

Answer 16

On average 120 mmol/kg but the upper limits are 160 mmol/kg

Question 17

What is the reported amount of creatine in someone whos on a vegaterian diet ?

Answer 17

As low as 90-110 mmol/kg

Question 18

What is the creatine turnover per day ?

Answer 18

2g/day synthesised and 2/g/day is excreted

Question 18

What are the effects of creatine ?

Answer 18

Increased maximum work in 30s
Rate to fatigue is lower
Small increase in muscle growth due to the fact individuals can train harder
Improve brain health

Question 18

How does taking creatine effect someones ability to be fatigue resistance ?

Answer 18

As it increases PCr resynthesis which improves the ability to perform repeated bouts of high intensity efforts

Question 18

Its shown that creatine has a benefit in high intensity power sports does it also benefit endurance sports ?

Answer 18

Yes it can especially in sports like cycling where after sprints maybe beneficial so increasing Cr stores may benefit this

Question 19

What muscle fibres are Pcr levels higher in ?

Answer 19

Type 2

Question 20

How long does it take to restore 80% of Pcr stores ?

Answer 20

4 mins

Question 21

What is the creatine loading protocol ?

Answer 21

20g/day into 4 dose for 5 days (SHORT)
3-5g/day for 20-30 days (LONG)

Question 22

What is the maintenance dose for creatine ?

Answer 22

2-5g/day

Question 23

When to consider to use creatine ?

Answer 23

• Mainly in power sports and interrmittent sports
• Resitance and Interval training
• Can be useful in improving concussion recovery

Question 24

What are some considerations depending on the individual you may need to take with creatine ?

Answer 24

Starting levels of creatine may vary due to their diet
Also need to consider the context its going to be used in

Question 25

What are some limitations of creatine ?

Answer 25

It can increase Body mass
There are myths about kidney damage
Can upset GI
Some doping risk

Question 26

What is nitrate ?

Answer 26

NO3
The ingestion from leafy greens and root veggies leads to enhanced nitric oxide bioavailability

Question 27

What is the average intake per day ?

Answer 27

1-2 mmol/d

Question 28

Is there an endogenous way nitric oxide can be produced ?

Answer 28

Yes it can be produced within the body via nitric oxide synthase

Question 29

What are the effects of Nitrate ?

Answer 29

Increased Nitric Oxide which causes more blood flow to the muscle meaning more nutrient delivery,
Improves function of tyoe 2 fibres
Efficiency of mitochondrial respiration and Muscle contractile function

Question 30

What is the supplement regime of taking nitrate ?

Answer 30

You can acutely dose it at 5-9 mmol once 2-3 hours before exercise
Or
Chronic supplementation for 3-15 days at the same level

Question 31

When to consider its use ?

Answer 31

• During endurance events lasting 4-30 mins
  -Training aerobic fitness
  -HIIT and team sports
  -During hypoxic conditions

Question 32

What are some considerations depending on the individual you may need to take with Nitrate ?

Answer 32

• Not a full understanding on female athletes
• Highly trained endurance atheltes not benefitting significantly above >65 vo2 max
• Age is unsure affective for all individuals

Question 33

What are some concerns with taking Nitrate ?

Answer 33

• GI issues
• Urine may turn pink
• Nitrite or nitrite salt as supplements can be toxic
• Ensure no risk of contamination
• long term effects are unknown