Ergogenic aids cont.

Question 1

What is creatine?

Answer 1

-A legal supplement.
-Can be consumed in powder form or capsule.
-This can increase creatine stores in the muscle
by 50%.

Question 2

What are the benefits of creatine for a performer?

Answer 2

-train at higher intensity for longer
-do a greater volume of maximal intensity
exercise (e.g. more reps when weigh training)
- Helping to increase in muscle mass.
-Helps all activities using the ATP/PC system.

Question 3

What are the side effects of creatine for a performer?

Answer 3

-Increased weight gain.
-Muscle cramps.
-Gastrointestinal problems.

Question 4

What is bicarbonate?

Answer 4

-A legal supplement.
-An alkaline which helps to prevent excessive rise in
acidity in the blood stream during exercise.
-This is particularly useful to anaerobic athletes
producing high levels of lactic acid during
performance.

Question 5

What is the main benefit of bicarbonate for a performer?

Answer 5

The body’s tolerance to lactic acid is increased
by buffering hydrogen ions delaying OBLA.

Question 6

What are the side effects of bicarbonate for a performer?

Answer 6

-Gastrointestinal problems.
-Nausea.

Question 7

What is caffeine?

Answer 7

Caffeine is a drug that stimulates (increases the activity of) your brain and nervous system.

Question 8

What are the benefits of caffeine for a performer?

Answer 8

-Increased mental alertness/concentration
-Central nervous system stimulant
-Elevated mood
-Decreased fatigue
-Enhanced catecholamine release
-Improved muscular strength

Question 9

What is the main problem of caffeine for a performer?

Answer 9

Caffeine is a diuretic; impairs heat tolerance; stomach upsets;
nervousness.

Question 10

What is nitrates?

Answer 10

Nitrates are inorganic compounds consumed by
eating root vegetables such as BEETROOT and
LEAFY GREEN VEGETABLES. It can also be
consumed in powdered form in smoothies or soups.

Question 11

What are the benefits of nitrates for a performer?

Answer 11

-Nitrates help to dilate blood vessels, reducing
blood pressure and increasing blood flow.
-Athletes can start consuming 5 – 6 days before
performance. It is mostly beneficial to endurance
runners close to OBLA or lactate threshold.

Question 12

What are the side effects of nitrates for a performer?

Answer 12

-Headaches and dizziness.
-Possible carcinogenic risk.