Supplementation and Ergogenic Aids
Supplementation and Ergogenic Aids
This domain tests evidence-based supplement use, dosing, timing, contamination risk, and contraindications. You need to separate strong evidence from hype and apply the athlete’s sport rules and health status.
Core rules
- Creatine monohydrate: 3–5 g/day improves high-intensity performance and lean mass when combined with training; loading is optional.
- Caffeine: 3–6 mg/kg about 30–60 minutes before exercise can improve endurance and alertness; avoid late use because of sleep disruption.
- Beta-alanine: 3.2–6.4 g/day for 4–10 weeks can buffer acidosis in 1–4 minute efforts; tingling is common.
- Sodium bicarbonate: 0.2–0.3 g/kg about 60–180 minutes before high-intensity efforts; gastrointestinal distress is a risk.
- Vitamin D and iron should be supplemented mainly when deficiency is documented.
- Protein powder is a convenience food, not a magic ergogenic.
Worked example
A 70 kg athlete wants caffeine for a 10 km race. Dose = 3 mg/kg × 70 = 210 mg, taken 45 minutes before. Check total caffeine from coffee, tea, and pre-workout products; avoid stacking. If the race is in the evening, weigh sleep disruption against performance benefit. Reasoning: effective dose is body-mass relative, timing matters, and total intake must include all sources.
Traps
Assuming “natural” means safe; mega-dosing caffeine; using supplements to treat a diagnosed deficiency without medical oversight; and ignoring third-party testing for banned substances.