Creatine:
Name(s) it goes by.
oCreatine
Its claim and how it impacts the body physiologically.
oCreatine is stored in the muscles as phosphocreatine and is used to regenerate
ATP. Taking creatine as a supplement can provide a continuous supply of energy
to the muscles for exercise. Creatine supplementation increases levels of
phosphocreatine in the muscles which can help increase strength and performance
for athletes during high intensity exercise.
Its effectiveness based on scientific evidence.
oCreatine is one of the most thoroughly researched and widely used dietary
supplements.1 Creatine has been proven to be effective in providing strength and
enhancing performance for athletes. A study involving 14 female soccer players
showed significant improvement in muscle strength after supplementation with
creatine for several weeks.1
Its potential benefits and/or health hazards.
oCreatine has been shown to increase overall strength and athletic performance
while having no known health effects or hazards. Creatine is considered safe for
short-term use by healthy adults.1 Studies have shown that supplementation with
creatine can lead to weight gain because of increased water retention but there are
no other consistent side effects.
Then summarize your findings and finally answer the question “Would you
recommend it?”
oI would recommend creatine because it is one of the most commonly studied
supplements for its effectiveness in providing increased strength and performance
for athletes. It has been proven to be safe and effective in multiple studies with all
types of athletes.
Caffeine:
Name(s) it goes by.
oCaffeine
Its claim and how it impacts the body physiologically.
oCaffeine can improve performance by reducing fatigue, pain, and exertion during
exercise. Caffeine works by stimulating the central nervous system and blocking
the activity of the neuromodulator adenosine which has sedative-like properties.1
Its effectiveness based on scientific evidence.
oCaffeine has been well studied for its beneficial effects on performance such as a
heightened sense of awareness, a decreased perception of effort, and an increased
pain threshold.2 Caffeine consumption at an appropriate dose can enhance the
performance of endurance athletes.2
Its potential benefits and/or health hazards.
oCaffeine is considered safe for most adults when consumed at an appropriate
amount. Side effects of caffeine can include increased blood pressure and heart
rate, gastrointestinal distress, and insomnia.2
Then summarize your findings and finally answer the question “Would you
recommend it?”
oI would recommend caffeine for most athletes for its potential benefits in
performance. However, athletes must be careful with the amount of caffeine they
consume so it does not cause negative effects. If the proper amount of caffeine is
consumed, it can provide energy and reduce fatigue for athletes.
Beetroot or beet juice:
Name(s) it goes by.
oBeet juice
Its claim and how it impacts the body physiologically.
oBeetroot consumption can improve performance and endurance among athletes
due to its high concentration of nitrate. Nitrate is converted to nitric oxide in the
body and promotes blood flow and oxygen delivery to skeletal muscle.
Its effectiveness based on scientific evidence.
oBeetroot consumption has been shown to be effective in many studies for
improved cardiorespiratory endurance. Research has shown that chronic
supplementation with beetroot juice nay improve cardiorespiratory performance at
the anaerobic threshold and VO2 max intensities.3
Its potential benefits and/or health hazards.
oThere are no know safety concerns with moderate consumption of beetroot juice.
Potential benefits include improved energy production and increased blood flow
to muscles.
Then summarize your findings and finally answer the question “Would you
recommend it?”
oI would recommend beetroot juice for athletes because it has been shown to
increase blood flow and oxygen delivery to muscles which might be beneficial to
athletes competing in endurance events.
References
1. U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - dietary
supplements for exercise and athletic performance. NIH Office of Dietary Supplements.
https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional
/#:~:text=Among%20the%20more%20common%20ingredients,protein%2C%20creatine
%2C%20and%20caffeine.
2. Dunford, M., Doyle, J. A., & Killian, L. (2022). Nutrition for sport and exercise. Cengage.
3. Domínguez R, Cuenca E, Maté-Muñoz JL, et al. Effects of Beetroot Juice Supplementation on
Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients. 2017;9(1):43.
Published 2017 Jan 6. doi:10.3390/nu9010043.
