Week 8

Question 1

What is caffeine ?

Answer 1

1,3,7- Trimethylxanthine which is metabolised in the liver is the most commonly used drug in the world

Question 2

Why was caffeine removed from Wada’s banned substances list in 2004 ?

Answer 2

Individual variation to metabolism of caffeine made it so hard to track

Question 3

How long does it take for caffeine to appear in the blood ?

Answer 3

Typically 60 mins after ingestion however benefits from caffeine can occur soon after intake.

Question 4

How long is the half life of caffeine and why is this beneficial ?

Answer 4

5 hours which is beneficial because it doesnt matter when adminstration isnt too important

Question 5

What is the idea that is different to other substances with caffeine ?

Answer 5

Individuals take the as little as possible due to the side effects as they even vary within individuals

Question 6

What are the effects of caffeine ?

Answer 6

• Improved vigilance and alertness
• Reduced perception of effort
• Reduced fatigue and pain
• Improved performance (Individual variability)

Question 7

Is caffeine consistent in the same product and how can you get around this ?

Answer 7

No it isnt it varies in every single time you prepare caffeine, to get around it you can get batch tested caffeine supplements

Question 8

Why is caffeine gum a good alternative ?

Answer 8

As it bypasses the gut which helps increase absorption by 30 mins and also decreases GI distress

Question 9

When is it recommended you take caffeine ?

Answer 9

40-60 mins before and event
Can be taken throughout the event at a lower dose around 1.5mg
If before during an important stage of event you can take 100-200mg

Question 10

What is the optimal dose for caffeine ?

Answer 10

The optimal dose is around 3mg/kg and as larger doses tend to cause increased side effects

Question 11

What is the evidence out there that caffeine maybe effected by habitual caffeine consumption ?

Answer 11

Some studies show it does dampen the response some dont, so it may be ideal for a withdrawl period before an event

Question 12

What are the recommendations for co-ingestion ?

Answer 12

To take caffeine with carbs to have the best effect and to take it within energy drinks so you can contribute to hydration goals

Question 13

When to consider to use caffeine ?

Answer 13

Pretty much every sport however understand individual variability to metabolism varies

Question 14

What are some side effects of caffeine ?

Answer 14

• Can lead to hydration loss
• May cause anxiety,insomnia, inability to focus, GI unrest and irritability
• Dependency to caffeine can cause pyschological disorders

Question 15

What are some concerns with caffeine ?

Answer 15

Must consume less than 400mg/200mg for pregnant women
Otherwise pure or high conc caffeine can be potentially lethal

Question 16

What is beta alanine ?

Answer 16

Beta-alanine is a beta amino acid, precursor of carnosine

Question 17

What is carnosine ?

Answer 17

• Is a depeptide made up of two amino acids, beta alanine and histidine. found in human skeletal muscle, it has an important role as intracellular pH buffer

Question 18

How long does it take for beta alanine supplementation to have a performance benefit ?

Answer 18

at least 4 weeks

Question 19

What did research find with beta alanine consumption ?

Answer 19

Found highest concentration when a high dose of 5.2g/d over a long period, with carnosine content increasing 60% after 4 weeks and 80% after 10 weeks

Question 20

What are the effects on performance ?

Answer 20

Shown that improves performance by 2-3%

Question 21

What is the mechanism of action for beta alanine ?

Answer 21

• Higher levels of muscle carnosine enhance intracellular buffering of H+ ions produced during anaerobic glycolysis
• Greater muscle buffering capacity can limit / delay fatigue and improve exercise performance when exercise is limited by muscle acidosis

Question 22

What is the supplmentation regime ?

Answer 22

3.2 g for 8 weeks or 6.4 g for 4 weeks
(Maintenance dose of 1.2 g)

Question 23

What is one way to reduce the side effects of beta alanine ?

Answer 23

Consume in split doses with a meal which helps uptake
or
Slowly ease into the supplementation program

Question 24

When to consider its use ?

Answer 24

• Short( 30 sec to 10 mins) sustained high intenisty sports
• In the weeks preceding a period of training where training intensity is prioritised or before competition blocks
• Sports that involve repeated high intensity efforts

Question 25

Is there a need to consider individual variability ?

Answer 25

Yes as the response can vary individual to individual and the baseline level in an individual may vary to someone on a plant based diet
Also
Individual training status aswell

Question 26

What are the side effects of taking beta alanine ?

Answer 26

• Acute dose exceeding 800mg can result in paraesthesisa and skin rashes can last for an hour
• Economic cost
• Inaccaurate claims, common pre workout supplements may give you a buzz but the amount is generally too small to have an effect

Question 27

What is sodium bicarbonate ?

Answer 27

• blood buffer which plays an important role in maintaining pH which functions acutely

Question 28

How long does it take to show up in the blood ?

Answer 28

1-3 hours depending on whether its a high dose

Question 29

What are the effects of Sodium bicarb ?

Answer 29

• Increases pH and decreases muscle acidosis
• Primarliy in the blood and muscle and so it improves the concentration gradient from the cells
• Reduces fatigue, Improves muscle metabolic function maintains high levels of glycolysis and exercise capacity (anaerobic)
• Recovering in pH is better

Question 30

What is supplementation regime ?

Answer 30

SIngle dose of 200-300mg is 60-180 mins before exercise
Smaller doses over 3-7 days can minimise side effects
Consume slowly over 30-60 mins and potentially in a split dose

Question 31

When to consider to use it ?

Answer 31

• Short( 30 sec to 10 mins) sustained high intenisty sports
• In the weeks preceding a period of training where training intensity is prioritised or before competition blocks
• Sports that involve repeated high intensity efforts
• High intensity endurance sport where a sprint is needed

Question 32

What are potenital side effects and concerns (Sodium Bicarb) ?

Answer 32

The primary side effect associated with sodium supplementation is GI issues including nausea, stomach pain, diarrhoea and vomiting
More evidence needed with co-ingestion