supplements

• Creatine with resistance training has beneficial effects to muscle hypertrophy
• Creatine largely helps with the phosphate creatine resynthesis 
• Beneficial to performance at high intensity efforts 
• Higher doses saturate the muscle quicker so can lean to higher overall bioavailability
• The bioavailability refers to the dosage of how the creatine is taken
• bioavailability may differ from person to person
• the mechanism of creatine is that it Increases muscle creatine stores so it helps to speedup t he rate of PCr re-synthesis. Therefore enhancing short term high-intensity exercise capacity and the ability to perform repeated bouts of high intensity efforts 
• Training harder for longer= increases lean muscle mass and strength 
• the dosing regimes is a loading phase followed by a maintenance dose 
• creatine Loading phase (20 g/day) for 5-7 days (high intensity) 
• creatine loading phase (3-5g/day) for 20-30 days (low intensity)
• creatine maintenance dose (2-5g/day)
• No adverse effects if dosing is taken correctly. 
• may be a slight increase in body mass 
• could cause mild/temporary gut upset
• safety concerns are that you must make sure its a pure creatine source
• An ergogenic effect of caffeine is improved vigilance and alertness 
• An ergogenic effect of caffeine is reduced perception of effort 
• An ergogenic effect of caffeine is reduced fatigue and pain 
• Habitual consumption of caffeine does not affect ergogenic effects
• Caffeine is used in mainly all sports as it brings different benefits to all
• the bioavailability of caffeine is that peak blood caffeine concentration typically occur 60 mins after ingestion in a dose dependant way 
• the benefits of caffeine can occur soon after intake before reaching peak blood concentration 
• the mechanism of caffeine is that adenosine binds to its receptors and causes fatigue. Caffeine blocks and prevents adenosine from binding and therefore delays fatigue 
• the mechanism of caffeine is that stimulates lipolysis (breakdown of triglycerides), directly and via and increase in adrenaline. This may spare muscle glycogen 
• 3 mg/kg of caffeine is enough any more no benefits occur and may increase side effects
• take caffeine dosage around 30-60min before event 
• a safety consideration is when dosing making sure the correct dosage is taken as if not then adverse effects can occur when performing 
• a safety consideration is to take batch tested caffeine supplements so you know how much is in each dose 
• caffeine can effect sleep onset and quality (half-life of 5 hours)
• caffeine can have minimal affects on overall hydration
• caffeine causes jitters that may have a negative effect on performance 
• caffeine may cause Anxiety
• caffeine may cause GI unrest and uncomfort
• there is greater risks in young people (less then 18 years) when taking caffeine