Lecture on Supplements

This lecture covers four key supplements relevant to the nutrition aspect of an A-level course: Creatine, Caffeine, Bicarbonate, and Nitrates.

Creatine

Purpose: Increases phosphocreatine stores in muscles, enhancing energy for high-intensity activities up to 10 seconds.
- Used in sports requiring quick bursts of energy like sprinting or weightlifting.
Benefits:
- Extends maximal explosive strength duration, allowing for longer high-intensity efforts.
- Long-term use can lead to increased strength and power.
Side Effects:
- Causes water retention and potential weight gain (e.g., 3 kg in two days).
- Can lead to muscle cramps.
- Potential long-term risks to liver and kidneys are unknown.

Purpose: A stimulant that heightens the central nervous system.
- Improves reaction times, focus, and reduces fatigue.
- Promotes fat metabolism, aiding glycogen sparing and enhancing endurance.
Side Effects:
- Diuretic effect leading to dehydration.
- Can cause insomnia and sleep pattern disturbances.
- Withdrawal symptoms may include headaches and palpitations.

Purpose: Alkaline substance used to neutralize lactic acid build-up during high-intensity exercise.
- Enhances performance by reducing lactic acid-related muscle fatigue.
Side Effects:
- May cause gastrointestinal distress such as bloating and nausea.

Purpose: Dilates blood vessels to enhance oxygen delivery to muscles.
- Promotes better performance and faster recovery through increased oxygen availability.
Side Effects:
- May cause dizziness or light-headedness due to increased oxygen.
- Potential carcinogenic effects noted, though this is often debated.

All four supplements are legal and commonly used to enhance athletic performance without failing drug tests.
The lecture emphasizes the importance of understanding both benefits and potential side effects when considering these supplements.

Note: Always take supplements with caution and be aware of both short-term benefits and potential long-term health impacts.