Dietary Supplements

Question 1

What is creatine monohydrate ?

Answer 1

• called ‘creatine’
• increases as the amount of phosphocreatine in the muscles
• phosphocreatine used to fuel the ATP
• allows energy system to work longer

Question 2

What are the negatives of creatine monohydrate ?

Answer 2

• cramping
• diarrhoea
• hinders aerobic performance
• mixed evidence to show benefits

Question 3

What is glycogen loading ?

Answer 3

• The body’s preferred fuel for endurance is glycogen
• If muscle glycogen breakdown exceeds it’s replacement, glycogen stores deplete
• This results in fatigue
• Athletes need a diet high in carbs to maintain glycogen stores
• Athletes need 6-10 grams of carbs per kg of body weight

Question 4

What are the positives and negatives to glycogen loading ?

Answer 4

Positive:
- increased glycogen storage
- delays fatigue
- Increases endurance capacity
Negatives:
- water retention (carb loading)
- Weight increase (carb loading)
- irritability (depletion)

Question 5

What is Sodium Bicarbonate used for as a dietary supplement ?

Answer 5

• It’s an antacid which means that it increase the buffering capacity in the blood which neutralises the negatives of lactic acid
• ‘Soda-loading’ - reduces acidity in the muscles which delays the fatigue and maintains the high intensity exercise
• mainly 400m athletics and swim athletes that use this technique

Question 6

What are the positives and negatives of sodium bicarbonate as a dietary supplement ?

Answer 6

Positive:
- reduces acidity in the muscles
- delays fatigue
- increases buffering capacity
Negatives:
- vomiting
- cramping
- bloating

Question 7

What is caffeine and why is it used as a dietary supplement ?

Answer 7

• it’s a stimulant which increases mental alertness and reduces fatigue
• Improves mobilisation of fatty acids which spares the glycogen stores
• used by aerobic athletes
• 3mg per kg of body weight is found to be the best amount
• found in coffee, tea, chocolate, caffeinated gels

Question 8

What are the positives and negatives of caffeine as a dietary supplement ?

Answer 8

Positives:
- increases alertness
- reduces fatigue
- improves decision making
- helps aerobic athletes
Negatives:
- less fine control
- against rules
- dehydration
- insomnia