Supplements

Question 1

Describe ergogenic aids with examples for atheletes

Answer 1

ergo aid: any substance, device, or process that improve perform of ath via en production, recovery etc. provide competitive advantage.
- creatine
- runners
- hypnosis
- blood doping
- steroids

Question 2

ID what criteria dictates whether a substance is banned or not and the main categories in WADA prohibited list.

Answer 2

must meet two of three:

1. must enhance or potentially enhance perform
2. place athlete health at risk
3. violate spirit of sport
   *masking agents (hide detection of substances) also banned.

Question 3

Define supplements and describe why they are prone to contain banned subs

Answer 3

food, food component, nutrient, or non-food compound that is ingested in addition to diet to achieve health or performance benefit.

Question 4

What are the correct web-based resources to help athletes subject to testing identify minimal risk supplements with appropriate certification. (4)

Answer 4

Globa DRO - for medications

WADA - know code

CCES (in Canada)

USADA (states)

Examine.com (I think is not official though just honourable mention)

Question 5

Consider why athletes may be advised to take supplements (4)

Answer 5

• manage deficiencies (magnesium, iron, omegas etc.)
• convenient forms of energy (sports drinks)
• direct performance benefit (creatine)
• recover from injury or illness

Question 6

what problems can occur with supplements reliability and why? (5)

Answer 6

• not get scrutiny or have as strict laws and regulations
• not have to prove claims
• internet sites can vanish fast
• quality of ingredients from global supply chain can vary
• doses/ingredients may be inaccurate

Question 7

What sports have an exception to the WADA prohib list? (3)

Answer 7

MLB, NBA, NFL.

Question 8

what is WADA spirit of sport definition? (8)

Answer 8

• ethics + fair play
• health
• Excellence (train, talent, dedicate)
• fun and joy
• teamwork
• respect self and others
• courage
• community and solidarity

Question 9

4 types of prohibitions in sport on the prohibited list

Answer 9

1. subs prohib at all times
2. prohib methods - blood manipulation e.g.
3. subs prohib in comp - THC
4. Subs prohib in particular sport - e.g. beta blockers

Question 10

what does therapeutic use exemption do?

Answer 10

can see doctor and get permission to use substance if it:

• is for basic health/withhold it would impair health
• has no additional benefit
• can be treated alternatively

Question 11

Beta alanine

• what do/what athlete take?
• how much take and how long
• % performance effect
• extra info

Answer 11

• deliver Carnosine that act as intracellular H+ buffer (buffer acidity).
• for events 30 seconds to 10minutes
• 3.2g 2x per day (6.4 total) load for 4 weeks, then 3.2 over two doses for another 4 weeks. Better absorb with food.
• 2-3% increase perform
• May affect people with more fast twitch fibres less
• beta alanine is rate limiting factor and reduce with age, lower in women and vegan/veg
• carn found in meat
• no long term studies done on effects taken long term (neither confirm nor deny long term safety or effects
• causes tingling (paresthesia)

Question 12

Caffeine
- what do/what athlete take?
- how much take and how long
- extra info

Answer 12

• cross blood brain barrier and bind to adenosine receptors. Adenosine would otherwise cause sleepiness.
• also affect dopamine and serotonin
• Can increase: accuracy, neuromusc func, cognition, decrease pain percep, good for aerobic and anaerob

But can also: shaky, nausea, decrease accurate, insomnia, anxious

• need 3-6mg/kg 45 min before activity and lasts 5 hours half life
• good for events lasting <1 min to hours
• remain in system about 5 hours
• daily limit = 400mg

Question 13

Creatine
- what do/what athlete take?
- how much take and how long
- extra info

Answer 13

• Donates p to ADP from phosphocreatine. Quick ATP -regen weight lifting to high intense sprint e.g. 400m

Can load at 5g 4x per day 5 days or just do 3-5g a day 28 days

• not bad for kidneys
• get from meat naturally
• takes 30 seconds for 70% creatine to restore 3-5 minutes for 100% restore
• also research for brain health, bones, free rads etc.
• 1-2kg increase via water retension

Question 14

Sodium bicarbonate
- what do/what athlete take?
- how much take and how long
- extra info

Answer 14

• Buffer acidity in blood stream
• for high intense ex like 400m, or some sports 1-10 minutes.

200-400mg/kg 1-2 hours before event. Can also load 3-4 smaller doses 2-4 days before event.

can take in hydrogel form that is easier on GI because protects it from stomach acid.

• tough on GI

Question 15

Nitrate
- what do/what athlete take?
- how much take and how long
- extra info

Answer 15

• enhanced availability of nitric oxide = inc blood flow via dilate blood vessels. O2 delivery.
• good for endurance (1-3% inc) athlete and team sport (3-5% inc)
• 400mg nitrate either: a) AM + PM for 3 days leading to event e.g. 2 beet it per day, or b) 2-3 hours before event 800ml or two beet it shots
• get form beet root and other greens
• effective for all but slight more for less trained
• not clear effects on females
• urine red and possible GI upset
• reduce blood pressure long term

Question 16

Glycerol
- what do/what athlete take?
- how much take and how long
- extra info

Answer 16

• temporary retain fluid and expand fluid compartments
• used to tolerate fluid loss and dehydration.
• enhances fluid retention
• good for hot environments, after water cut, etc.
• 1.2-1.4g/kg of glycerol in 25ml/kg fluid.
• 90-180 min before exercise.
• greater fluid retention up to 4 hours after ingest
• WADA unbanned because plasma increase effect is minimal