Supplements

• Creatine monohydrate

  Used to increase the amount of phosphocreatine stored in the muscles
• Creatine monohydrate

  1. PC is caused to fuel the ATP-PC system

  2. More creatine allows the system to work for longer

  3. Can also help improve recovery times
• Who would use creatine monohydrate

  • Athletes in explosive events (can perform at a high intensity for longer)
  • Sprints
  • Jumps
  • Throws
• Evaluation of creatine monohydrate

  • Provides ATP
  • Increases the athlete's stores of PC
  • Allows the ATP/PC system to work for longer (can work at a higher intensity for longer, improves aerobic power)
  • Improves muscle mass
• Potential side effects of creatine monohydrate

  • Dehydration
  • Muscle cramps
  • Vomiting
  • Water retention
  • Bloating
  • Diarrhoea
  • Liver damage
• Creatine monohydrate can be expensive and might not be accessible to all
• There is mixed evidence of the benefits of creatine monohydrate
• Sodium bicarbonate

  It is an antacid
• Sodium bicarbonate

  It can increase the buffering capacity of the blood, so it can neutralise the negative effects of lactic acid and hydrogen ions that are produced in the muscles after high intensity exercise
• Sodium bicarbonate

  Delays fatigue
• Who would use sodium bicarbonate

  • Athletes in long distance events
  • 1500m
  • Marathon
  • Triathlon
• Evaluation of sodium bicarbonate

  • Reduces acidity in the muscle cells
  • Delays fatigue
  • Increases the buffering capacity of the blood
• Potential side effects of sodium bicarbonate

  • Vomiting
  • Pain
  • Cramps
  • Diarrhoea
  • Feeling bloated
• Caffeine

  A naturally occurring stimulant, that can increase mental alertness and reduce fatigue, can improve the mobilisation of fatty acids, thereby sparing muscle stores
• Sources of caffeine

  • Tea
  • Coffee
  • Cola
  • Chocolate
  • Energy bars
  • Caffeinated gels
• Who would use caffeine

  • Endurance performers who predominately use the aerobic system
• Positives of caffeine

  • Increases mental alertness
  • Reduces effects of fatigue
  • Delays use of glycogen stores (as fats are used as energy)
  • Improves decision making and reaction time
• Potential side effects of caffeine

  • Loss of fine control
  • Against rules of sport if taken in large quantities
  • Dehydration
  • Insomnia
  • Muscle cramps
  • Stomach cramps
  • Vomiting
  • Irregular heart beat
  • Diarrhoea
• Glycogen loading

  A form of dietary manipulation to increase glycogen stores over and above those that will normally be stored
• Glycogen loading method 1

  1. 1 day before competition after 3 minutes of high intensity exercise a carb window opens

  2. Replenishing glycogen stores during the first 20 minutes of this window can enhance performance for next day

  3. Can restore lost glycogen

  4. Carb window closes after 2 hours
• Glycogen loading method 2

  1. The non-depletion protocol

  2. Training intensity is reduced the week before the competition

  3. 3 days before the competition a high carbohydrate diet is followed with low-intensity exercise
• Who would use glycogen loading

  • Endurance performers
• Evaluation of glycogen loading

  • Increased glycogen stores in the muscle, which can be prevent hitting the wall and therefore allows the athlete to maintain levels of glycogen for energy production for longer
  • Delays fatigue for longer during performance
  • Increases endurance capacity
• Potential side effects of glycogen loading (carbo-loading phase)

  • Water retention- bloating and feelings of discomfort while performing
  • Weight increased by water retention
• Potential side effects of glycogen loading (depletion phase)

  • Irritability
  • Heavy legs and a feeling of lethargy, which can impact training