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Caffeine
- What: stimulant to increase endurance and muscle excitability
- RDA: 40-150 mg per day
- Research: Kovacs et al, 1998
- 15 cyclists; 3mg caffeine per kg bodyweight in a CHO-electrolyte drink; cycle time trial; those who took the caffeine complete the task quicker
- Conclusion: low amounts of caffeine can improve exercise performance
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Creatine
- What: a high energy phosphate found in meat and muscle. used to increase anaerobic capacity,
- muscular power, hydration, and lean body mass
- RDA: 20 g per day needed to increase muscle
- Research: Casey et al, 1996
- 20 g of creatine for 5 days; 2x30seconds max cycling; ATP loss was 30% less with creatine in spite of performing better.
- Cons: some people do not respond to it, and it increases body mass which may not be good for certain athletes (distance)
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Glycerol
- What: the backbone of triacylglycerol; increases hydration
- RDA: 1g/kg/bw mixed with 1.5-2 litres of water
- Research: Anderson et al, 2001
- using above mixture 2 hours before exercise;
- urine output: less urine output
- core temp: lower core temp
- work in the heat: able to perform more work in the heat
- Cons: it gives some people headaches
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Sodium Bicarbonate
- What: a buffer present in the blood; buffers lactic acid
- RDA: 0.3g/kg/bw per day
- Research: Bishop et al, 2004
- 5x6 seconds of cycle sprints, with 30 seconds recovery; sodium bicarbonate is beneficial for short spurts of exercise (1-7 minutes)
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Vitamin C
- What: water soluble micronutrient found in fruits and veggies; may increase immune system and decrease likelihood of infection.
- RDA: 60 mg
- Research: Peters et al, 1993
- 600 mg suplements, 1139mg total per day for 10 days. URTI symptoms were recorded after 90km race.
- Results: 35% who took vit c had URTI symptoms 2 weeks after the race; 68% who took placebo had URTI symptoms 2 weeks after race
- Cons: subjects were given 20-30 times the RDA
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Glucosamine
- What: a natural component found in cartilage used to decrease joint pain
- RDA: 1500-2500 mg per day
- Research: Braham et al, 2003
- 2 grams a day for 2 weeks; especially in week 8 much difference in knee pain between experiment and placebo group
- Cons: Glucosamine takes a long time to have any effect (between 4-8 weeks)
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Glutamine
- What: an immune cell energy substrate that becomes lowered with prolonged exercise; supplements allow immune systems to not be as low
- RDA:
- Research: Castell et al, 1996
- URTI symptoms 7 days after a marathon; glutamine ingesters: 20 out of 72 had symptoms; placebo ingesters: 50 out of 79 had symptoms
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Probiotics
- What: such as lactobacillus acidophilus can be found in yogurt; used to improve immune function and decrease infection by increasing gut microflora
- RDA:
- Research: Gleeson et al, 2011
- 16 weeks; 58 athletes: 90% who had placebo had 1 or more URTI episodes; 65% given probiotics had 1 or more URTI episodes
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