Nutrient supplements

• How does sodium bicarbonate delay fatigue?


  By increasing the buffering capacity of the blood, it neutralises the effects of lactic acid, delaying fatigue.
• What are the negative effects of taking sodium bicarbonate?


  possible side effects can be:

  • vomiting
  • pain
  • cramping
  • diarrhoea
  • bloating
• what are the positive effects of drinking sodium bicarbonate?

  • delays fatigue
  • reduces acidity in muscle cells
  • increases the buffering capacity in the blood
• Who uses sodium bicarbonate?

  Athletes who use lactic acid systems e.g. 100-400m racers or rowers
• What is glycogen loading?

  Its dietary manipulation to increase glycogen stores over and above what it can normally be stored.
• What are the positive effects of glycogen loading?

  • increase the muscle glycogen stores
  • delays fatigue
  • increases endurance capacity
• What are the negative effects of glycogen loading?

  During the carbo- loading phase:

  • water regeneration (results in bloating)
  • heavy legs
  • affects digestion (weight increase)
• What are the negative effects of glycogen loading?

  During the depletion phase:

  • irritability
  • can alter training programme due to lack of energy
• What is Creatine monohydrate ?

  Its a supplement, which supplies energy (from increasing the amount of phosphocreatine stored in muscles) for muscular contraction
• who uses glycogen loading?

  Endurance athletes e.g. triathletes or marathon runners
• what are the positive effects of creatine monohydrate?

  • improves muscle mass
  • aims to provide energy (ATP)
  • allows the ATP-PC system to last longer
  • replenishes phosphocreatine stores
  • can increase recovery time
• what are the negative effects of creatine monohydrate?


  Possible side effects:

  • muscle cramps, bloating, vomiting, diarrhoea, water retention
  • hinders aerobic performance
  • mixed evidence to show benefits
• who uses creatine monohydrate?

  Athletes in explosive events e.g. sprints, throws, jumps
• what is caffeine?


  A naturally occurring stimulant
• who uses caffeine?

  endurance athletes who do long duration and low intensity e.g. marathon or triathletes
• what are the positive effects of caffeine?

  • increased mental alertness
  • reduces effects of fatigue
  • improves decision making and reaction time
  • may benefit aerobic/endurance performers
  • lets fats be used as an energy store/ delays use of glucose
• what are the negative effects of caffeine?

  possible side effects:

  • vomiting, muscle/ stomach cramps, irregular heartbeat, insomnia, diarrhoea
  • loss of fine control
  • against rules of most sports (in large quantities)