Supplement Basics
What is a dietary supplement?
A product taken by mouth that contains dietary ingredients to supplement the diet.
Which supplement supports strength and high-intensity performance?
Creatine.
Name one common source of caffeine.
Coffee.
Name one electrolyte.
Sodium, potassium, calcium, or magnesium.
What is the best foundation for athletic performance?
Balanced nutrition, hydration, sleep, and appropriate training.
Name two examples of dietary supplements.
Examples include protein powder, creatine, caffeine, vitamin D, or iron.
What is one benefit of creatine?
It can support strength, power, or high-intensity performance.
When is caffeine often taken in relation to exercise?
Often before exercise.
What are two functions of electrolytes in the body?
Hydration and fluid balance, muscle movement, or nerve function.
What can protein powders help support?
Muscle repair and recovery.
What is one reason athletes use supplements?
To fill nutritional gaps, support recovery, or improve performance.
How can creatine affect lean body mass?
It can help increase lean body mass and muscle fiber size.
How does caffeine work in the brain to help exercise feel easier?
It blocks adenosine receptors in the brain, which can reduce perceived effort and tiredness.
When might an electrolyte drink be helpful?
After intense exercise, heavy sweating, or illness.
What are two food sources of electrolytes?
Fruits, vegetables, nuts, or beans.
What are three common forms of supplements?
Pills, capsules, tablets, powders, liquids, gummies, or gel caps.
Name two possible athletic benefits associated with creatine in the notes.
Increased strength or power, enhanced muscle growth, faster recovery, or potentially fewer musculoskeletal injuries.
Name two possible side effects of caffeine.
Anxiety, upset stomach, increased heart rate, or poor sleep.
How does magnesium support muscle function?
It supports normal muscle contraction and relaxation and nerve function.
Name two possible downsides of some electrolyte drinks or supplements.
Examples include excess sugar in some electrolyte drinks, caffeine-related sleep disruption, or stomach upset from some supplements.
What are the three main purposes of supplementation discussed in the notes?
Filling nutritional gaps, convenience and recovery, and performance enhancement.
Which supplement category includes creatine, caffeine, nitrates, and sodium bicarbonate?
Performance and strength enhancers.
Why doesn't taking a higher dose of caffeine always improve performance?
Effects vary by person and dose; higher amounts can increase side effects without improving results.
Which is NOT a benefit of magnesium: energy production, muscle contraction and relaxation, or improved running speed?
Improved running speed.
An athlete sweats heavily during a long workout. What should they consider replacing, and what should they keep in mind about supplementation?
Consider replacing fluids and minerals lost through sweat, while remembering that a balanced diet and water are enough for many people and supplements should be used thoughtfully.