hi folks welcome to this video on supplements so this is another part of the nutrition aspect of the air level course we're going to look at four supplements the four supplements that are uh quoted and cited by the exam board and they are creatine caffeine bicarbonate and nitrates and I've just put very quick brief description of what each thing is and why each person takes it we're going to look at each one individually so don't worry about that creating is used to increase your phosphor creatin stores so if you've already done on the ATP PC system you'll know what I'm talking about if you haven't Don't Panic we'll go through what we need to know we're also going to look at caffeine which is probably one of the most common of these four Supple supplements one that you've probably already consumed today um and that is a stimulant and it heightens your central nervous system so we're going to look at that we're also look at bicarbonate which is an alkal and if you're thinking back to school what did acids and alkaly do to each other they neutralized each other so that might be a Clues to the benefit of this type of supplement and also going to look at nitrates and these nitrates dilate your blood vessels they open up your blood vessels so we're going to go through each one at a time now look at why you take it and also some of the side effects so creatin then creatin powder creatin tablet sometimes called uh creatin monohydrate this is you know quite a big supplement a lot of people take it these days for those who are unfamiliar with the energy systems you might be doing it the second year of you call or later on in your course creatin supplementation boost the amount of a substance called phosphor creatin in your body and in your muscles and phosphor is an energy source so as we've just said is store as phosphor in the muscles and phosphor creatin is an energy source that we use when we're working maximally or anerobic I.E flat out for up to 10 seconds so you say Bol as a 100 met Sprinter will use phosphor creating as the energy source to last for that 100 met Sprint but equally if I'm in the gym doing weights and I'm doing sets of 10 or eight reps or six reps or something like that it will take around about 10 seconds to do those uh sets I'm working Max those reps sorry so I'm working maximally up to 10 seconds if I consume more creatin I can lengthen my phosphor creatin stores I can increase them therefore I can work maximally for slightly longer so the benefits of this Energy System are that I if if I take creating powder sorry I'm going to increase this energy source this these PC stores in my muscles that means I can increase the duration of maximal activity Maybe by adding two seconds onto that 10 so this system will now last 12 seconds now you might be thinking oh well big whoop what's two seconds and you're right do you know as a oneof two seconds is nothing but if each time I'm doing a set of eight reps you know I'm getting exhausted at 10 seconds cuz I've run out of PC if I've got 12 seconds worth of PC and it allows me to get an extra two one or two reps out every set well if that's happening every session for four to six months that's a significant amount of extra weight I've shifted in that time period therefore I'm going to be more powerful I'm going to be more explosive I'm going to be stronger so it does increase your maximal explosive strength it does make you stronger it does make you more powerful using creating powder so in summary phos for creating is an energy source that you only use when you're working maximally for up to 10 seconds so by taking creating powder I am increasing the PC stores I can maybe add two seconds onto this energy system which over you know many reps and many sets and many training sessions is going to ultimately increase my strength levels so the side effects then it's all not fantastic um when we do take creatine creatine is stored with water for creatin is so with water so it does increase our water retention and as a result we gain weight I've taken creatin before and I put on three kilos in two days and that's not 3 kilos of muscle mass that's 3 kilos of additional water now if you are a sprinter or a long jumper or something like that that's three kilos extra weight you've got to shift so it is going to have an impact on your performance you're also with this extra water your muscle is going to suffer from a little bit of cramp in the uh big muscle groups in particular so cramps is an issue and you know that should say unknown I don't know why I say it's Unown but anyway the long-term side effects are unknown the reality is no one's really been taking creatin for long enough for us to know about any long-term side effects we presume there will be some liver and kidney damage why well your liver and your kidneys are your you know they're the organs that sort things out they the things that been absorbed into your system and digested your liver in your kidneys sorts out what is a keeper and what you get rid of so anytime you're consuming more of a substance that makes more work for the livering kidneys so ultimately probably livering kidney damage is going to be a long-term effective creating so on to caffeine then one that we all consume fairly regularly I would have thought here's the amount of caffeine in typical substances that we consume many drinks um so you can see you know the energy drinks they're the big boom industry recently out the 80 milligrams of caffeine double what you get in a can of Coke so um you know you know almost four times the amount in espresso we always think espresso you know is the caffeine King so these energy drinks yeah they are good but you know make sure you drink them in moderation don't go too overboard so why would people be interested in consuming higher levels of caffeine well as we said right at the start you know it's about the central nervous system and caffeine is going to increase your nervous stimulation IE going to speed up your reaction times you're going to be able to react and respond quicker you're also going to have better focus on concentration because you've got reduced fatigue you're not as tired anymore that's why we always take caffeine don't we when we're feeling tired there something you might not know about caffeine when you consume caffeine you you increase the breakdown of fat in your body so you metabolize more fat you break down more fat that leads to something called glycogen sparing now if you think about it you you bur when you're working aerobically a combination of carbohydrates and fats maybe 60% carbs 40% fats a given moment in time if I consume caffeine that's going to maybe equal out to 50/50 at any given moment in time I'm Bing 50% carbs 50% fats that means I am saving CS I glycogen for later on I am sparing them for later on so if I can save more carbohydrates more glycogen for later on I can increase my endurance performance I can effectively run longer last longer I'm burning fat more fats early on during exercise it's quite a good supplement to take if you are an endurance Runner well the side effects then sorry I've missed side effects off the top there but you know should have come in there anyway the side effects written in red it's a diuretic diuretics make you out more water so alcohol is another diuretic and that's why when you go and have a few drinks you end up peeing outload and hence why you get hung over the next morning because you pee out more fluid you're in a state of dehydration similar with caffeine drink enough caffeine has a diuretic effect you're going to urinate more and as a result you're going to see more dehydrated people okay you're also going to get insomnia remember it seem to reduce fatigue but in doing so it can disturb your natural sleep patter and keep you awake and you also I don't know if you've ever tried giving up chocolate or giving up coffee or giving up the fizzy drinks and things like that you're going to get withdrawal you get shakes headaches you know some people report heart palpitations who consume a hell of a lot of caffeine so it's not all great I mean is legal um creatin is totally legal to use these are all legal supplements we're talking about here but they do have their side effects right sodium bicarbonate then or just known as bicarbonate um this is something that you can go buy from any Supermarket it's it's baking soda it's found in bread it's found in toothpaste it's found in cleaning products things like that you can go back from health food shop sodium bicarbonate right so what does do why would people supplement their diet with it so as we mentioned right at the start bicarbonate and sodium bicarbonate is an Alkali so it's an alkalized subance so if we ingest it's a white powder like that we mix it in with water and we drink it we consume it what it's going to do is it's going to increase the alkalinity of the blood it's going to make your blood slightly more alkaline your blood is typically neutral ph7 what we're doing is making a slight increase in the pH we're making it slightly more alkaline why well one of the substances that stops us from performing when we're working hard is the buildup of lactic acid that burning sore pain in your muscles when you're working hard you know typically anyone who's done a 400 MERS or something like that when you get that real burning pain get the awful taste in your mouth that's the buildup of lactic acid and as you probably remember from uh High School Secondary School uh science when an acid and an alkaline meet they neutralize each other they cancel each other out so what we're saying is your muscles are going to be producing this lactic acid whoops this lactic acid that is burning causing a burning sensation in your muscles if our blood is already Alkali we can neutralize I remove or buffer more of this lactic acid as it's building up so as a result we can increase the intensity and the duration of our training we can work for harder and longer because we can get rid of more of this lactic acid so it's a real good strategy if you are a performer where in your event you naturally have to produce high levels of lactic acid you work hard for long periods of time and you get that burning sensation in your muscles so what are the side effects then it sounds pretty good doesn't it so far well there are a few nothing major but you why do we put H sodium bicarbonate in bread and things like that it allows products to rise a little bit it creates air bubbles and air pockets why is it in your toothpaste because it creates air pockets that allow you to you know push these bits of food out from that's stuck in between your teeth well the thing is when you put that H sodium by it in your stomach it's going to have the same effect in your stomach it's going to Bubble it's going to froth up and that's going to lead to what we call gastrointestinal distress you know a bit of vomiting a bit of bloating nausea happens there and I've got to be honest I've tried this as well you know I've tried creating I've tried this it's not the best tasting subance in the world so even just getting it down can be a bit of a struggle in itself so the are you know nothing made yet but there are a few side effects of the use of bicarbonate and finally the nitrates this is you know an example of a nitrate based supplement but nitrates you consume nitrates if you eat root vegetables things like beetro um but what happens to nitrate when it's in your body well it gets converted or it's stored in your body as nitric oxide or n uh yeah nitric oxide sorry now like I said you can get it from root vegetables but we do have supplements now no explode it's probably most common ones nitric oxide explode just as like a little marketing gimmick but what does nitric oxide do when it's in the body when it VES or dilates your blood vessels it opens them up that's going to increase the blood flow to the working muscles so you're going to get more oxygen going to the working muscles as a result you can work harder more oxygen means more energy production it means quicker recoveries you know so getting more o into these muscles is massive as a result you're going to delay fatigue so it's a really really good substance to take on board any form of nitrate like I said if you're not into these supplements you can get them Naturally by consuming um high amounts of root vegetables beetroot is one of the big ones they talk a lot about beetroot juice and putting beetro juice in various supplements and things like that and smoothies because of this nitrate based uh benefit this increased oxygen delivery to the muscles which benefits the tissue the side effects then well because of this increased oxygen delivery Here There and Everywhere some people report dizziness and Li headedness they get a little bit giddy because of the increased auction delivery is also going to get to the muscles as well however I say it's quite a new idea of supplementation the long-term effects are unclear Some people are saying there is a possible carcinogenic effect carcinogens are things that cause different types of cancers however what I would say is this what isn't carcinogenic these days you know if you consume too much of anything there is a possible carcinogenic effect so you know if you eat too much red meat or processed meat that's a carcinogenic effect and too much alcohol that's a carcinogenic effect so there's you know a lot of things are linked to carcinogens etc etc so you know take that with an ER of caution but it is mentioned in the syllabus it's going to be worth the mark on the mark G so the are four key supplements all of them are legal uh you can take these without any sanctions or failing any drug sess and things like that so these are some of the supplements that used to boost and supplement athletes diets hope you found this video useful folks