1. Sports Supplements Food supplements V Natural Foods? CREATINE - Provides energy for rapid muscular contractions/maximal work over short period of time Produced/formed by the body – energy source for ATP resynthesis Additional supplement said to raise body’s level of creatine AdvantagesDisadvantages Some benefit to high intensity/Increases body mass Short burstsPoss long term effect on Increases amount of creatine inkidneys BodyMuscle cramping Not a banned substance yetDiarrhoea

2. Protein (Protein shakes) Advantages:Disadvantages: Builds greater muscle massExcess protein dealt Amino Acids – used in energy systemwith by liver/kidney - may have long term eff NO conclusive evidence to improve muscular strength/power or endurance Herbal Remedies Medicinal – using plant extractsQuantities so small - Anrica – reduces muscle soreness/swellinglittle/no effect within body Psychological….?

3. Caffine – Stimulant Advantages:Disadvantages: Extended aerobic exerciseAnxiety, stomach upset Increase use of lipids (fats) toHR abnormalities Provide energy for ATP resynthesis – Diuretic – unnecessary Saves glycogen storepre-exercise loss of fluid Limited evidence of increasingCan directly affect temp regulation Neuromuscular function – favourable Impact on D.M / R.T

4. Bicarbonate of Soda White soluble compound (NaHCO 3 ) used in evervescent drinks and as an antacid. “Soda loading” to delay the onset of fatigue during prolonged anaerobic exercise. Body has a “buffering system”. The ability of the blood to compensate for additions of lactic acid/hydrogen ions and maintain pH level. Blood increases in acidity, caused by the diffusing of lactate and Hions from the muscle cells Naturally occurring bicarbonate makes up part of the buffering system Increasing amount of bicarbonate in the system = delays fatigue during anaerobic exercise

5. Increased amounts of bicarbonate, will allow H ions to leave the muscle cells at a faster rate – allowing anaerobic energy systems to be used for longer. Benefits: Soda loading can be of benefit during near maximum intensity – for 1-7 mins, or sports where repeated anaerobic bursts are required. Can also help high intensity aerobic exercise but NOT LOW INTENSITY 5 equal doses should be taken at 30 min intervals starting 3 hrs before competitIon Stomach cramps/diarrhoea only known side effects