Supplementation and performance

HMS, TIP 2025 HSC 23

Describe the potential effects of caffeine on an athlete's performance. (4 marks)

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Positive Effects

Enhanced Mental Function: Caffeine stimulates the central nervous system. This improves concentration, alertness and decision-making during competition.
Increased Endurance: Caffeine mobilises fat stores for energy use. This delays glycogen depletion, allowing athletes to sustain effort for longer periods.

Negative Effects

Overstimulation: Excessive caffeine consumption causes nervousness and tremors. This impairs fine motor control required in precision sports like archery or gymnastics.
Dehydration Risk: Caffeine acts as a diuretic, increasing fluid loss. This can lead to reduced performance in endurance events if hydration is inadequate.

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Positive Effects

Enhanced Mental Function: Caffeine stimulates the central nervous system. This improves concentration, alertness and decision-making during competition.
Increased Endurance: Caffeine mobilises fat stores for energy use. This delays glycogen depletion, allowing athletes to sustain effort for longer periods.

Negative Effects

Overstimulation: Excessive caffeine consumption causes nervousness and tremors. This impairs fine motor control required in precision sports like archery or gymnastics.
Dehydration Risk: Caffeine acts as a diuretic, increasing fluid loss. This can lead to reduced performance in endurance events if hydration is inadequate.

HMS, TIP EQ-Bank 304 MC

Creatine supplementation would be most beneficial for which type of athletic activity?

Marathon running and long-distance cycling
Yoga and flexibility-based movement practices
Sprinting and weightlifting events
Low-intensity aerobic dance classes

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\(C\)

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C is correct: Creatine benefits include decreased fatigue and improved performance in high-intensity, short-duration events such as sprinting and weightlifting.

Other options:

A is incorrect: Marathon running and cycling are endurance activities that primarily use aerobic energy systems, not the ATP/PCr system.
B is incorrect: Yoga and flexibility practices don’t require the explosive power and ATP resynthesis that creatine supports.
D is incorrect: Low-intensity aerobic activities rely on aerobic metabolism rather than the ATP/PCr energy system that creatine enhances.

HMS, TIP EQ-Bank 303 MC

Which performance benefit is primarily associated with caffeine supplementation for endurance athletes?

Increased alertness and reduced perception of fatigue
Enhanced muscle hypertrophy and strength development
Improved oxygen delivery to working muscles
Greater creatine phosphate storage in skeletal muscle

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\(A\)

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A is correct: The main benefit of caffeine for performance is increased alertness, reduced perception of fatigue and reduced perception of effort.

Other options:

B is incorrect: Muscle hypertrophy and strength development are benefits associated with creatine supplementation, not caffeine.
C is incorrect: Improved oxygen delivery is associated with iron and vitamin B12 supplementation, not caffeine.
D is incorrect: Creatine phosphate storage enhancement is the primary mechanism of creatine supplementation, not caffeine.

HMS, TIP EQ-Bank 302

Discuss the potential risks and benefits of excessive protein consumption for athletes seeking to maximise muscle development. (5 marks)

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For Protein Benefits in Muscle Development

[P] Adequate protein intake provides essential benefits for athletes seeking muscle development through exercise adaptations.
[E] Protein supports muscle recovery and repair processes necessary for hypertrophy following resistance training.
[Ev] Research demonstrates that meeting 1.2-1.6 grams per kilogram body mass optimises muscle protein synthesis.
[L] Therefore appropriate protein consumption proves beneficial for muscle development when aligned with training goals.

Against Excessive Protein Consumption

[P] Excessive protein intake beyond requirements creates health risks without additional muscle-building benefits.
[E] Overconsumption causes symptoms including dehydration, fatigue, headaches and nausea that compromise training performance.
[Ev] Studies show consuming protein above recommended levels doesn’t enhance muscle development further.
[L] Consequently excessive intake proves counterproductive for athletes seeking optimal muscle development outcomes.

Balanced Approach

[P] Effective muscle development requires balanced protein intake that meets requirements without excessive consumption.
[E] Athletes should focus on adequate amounts through whole food sources rather than pursuing maximum intake.
[Ev] Evidence indicates balanced diets meeting energy needs typically provide sufficient protein for development.
[L] Therefore moderate, requirement-based consumption optimises muscle development whilst avoiding potential health risks.

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For Protein Benefits in Muscle Development

[P] Adequate protein intake provides essential benefits for athletes seeking muscle development through exercise adaptations.
[E] Protein supports muscle recovery and repair processes necessary for hypertrophy following resistance training.
[Ev] Research demonstrates that meeting 1.2-1.6 grams per kilogram body mass optimises muscle protein synthesis.
[L] Therefore appropriate protein consumption proves beneficial for muscle development when aligned with training goals.

Against Excessive Protein Consumption

[P] Excessive protein intake beyond requirements creates health risks without additional muscle-building benefits.
[E] Overconsumption causes symptoms including dehydration, fatigue, headaches and nausea that compromise training performance.
[Ev] Studies show consuming protein above recommended levels doesn’t enhance muscle development further.
[L] Consequently excessive intake proves counterproductive for athletes seeking optimal muscle development outcomes.

Balanced Approach

[P] Effective muscle development requires balanced protein intake that meets requirements without excessive consumption.
[E] Athletes should focus on adequate amounts through whole food sources rather than pursuing maximum intake.
[Ev] Evidence indicates balanced diets meeting energy needs typically provide sufficient protein for development.
[L] Therefore moderate, requirement-based consumption optimises muscle development whilst avoiding potential health risks.

HMS, TIP EQ-Bank 301

Compare the effectiveness of protein supplements versus whole food protein sources for supporting exercise adaptations and muscle recovery in athletes. (6 marks)

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Similarities

Both protein supplements and whole food sources provide essential amino acids necessary for muscle recovery and repair processes.
Each approach supports exercise adaptations by delivering protein to meet the 1.2-1.6 grams per kilogram body mass requirement.
Both can effectively support muscle protein synthesis when consumed as part of balanced nutritional strategies.

Differences

Protein supplements offer convenience and concentrated protein delivery in powder, liquid or solid forms for busy athletes.
These products provide rapid absorption and precise protein dosing, making them suitable for immediate post-exercise consumption.
Whole food protein sources include lean meats, poultry, seafood, dairy products, eggs, nuts, seeds, tofu and legumes.
Natural foods provide complete nutritional profiles including vitamins, minerals and other beneficial compounds alongside protein content.
Supplements may cause side effects including dehydration, fatigue, headaches and nausea when consumed excessively.
Whole food sources pose minimal risk of overconsumption and offer superior nutritional complexity compared to isolated protein products.
Most athletes obtain adequate protein from balanced diets that meet energy needs without requiring additional supplementation.
Therefore whole food sources prove more effective for comprehensive nutrition whilst supplements offer targeted convenience benefits.

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Similarities

Both protein supplements and whole food sources provide essential amino acids necessary for muscle recovery and repair processes.
Each approach supports exercise adaptations by delivering protein to meet the 1.2-1.6 grams per kilogram body mass requirement.
Both can effectively support muscle protein synthesis when consumed as part of balanced nutritional strategies.

Differences

Protein supplements offer convenience and concentrated protein delivery in powder, liquid or solid forms for busy athletes.
These products provide rapid absorption and precise protein dosing, making them suitable for immediate post-exercise consumption.
Whole food protein sources include lean meats, poultry, seafood, dairy products, eggs, nuts, seeds, tofu and legumes.
Natural foods provide complete nutritional profiles including vitamins, minerals and other beneficial compounds alongside protein content.
Supplements may cause side effects including dehydration, fatigue, headaches and nausea when consumed excessively.
Whole food sources pose minimal risk of overconsumption and offer superior nutritional complexity compared to isolated protein products.
Most athletes obtain adequate protein from balanced diets that meet energy needs without requiring additional supplementation.
Therefore whole food sources prove more effective for comprehensive nutrition whilst supplements offer targeted convenience benefits.

HMS, TIP EQ-Bank 300

Explain why protein supplements may be particularly beneficial for weightlifters and bodybuilders compared to other types of athletes. (4 marks)

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Weightlifters and bodybuilders focus on muscle building and strength development as their primary training goals.
This training emphasis creates higher protein requirements for muscle recovery and repair after intense resistance sessions.
Protein supplements enable convenient delivery of adequate protein to support exercise adaptations and muscle growth.
The concentrated protein sources result in enhanced muscle protein synthesis essential for hypertrophy development.
These athletes benefit because supplements provide additional protein beyond whole food sources when dietary intake is insufficient.
Therefore protein supplementation supports the specific muscle-building demands of strength-based athletic training.

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Weightlifters and bodybuilders focus on muscle building and strength development as their primary training goals.
This training emphasis creates higher protein requirements for muscle recovery and repair after intense resistance sessions.
Protein supplements enable convenient delivery of adequate protein to support exercise adaptations and muscle growth.
The concentrated protein sources result in enhanced muscle protein synthesis essential for hypertrophy development.
These athletes benefit because supplements provide additional protein beyond whole food sources when dietary intake is insufficient.
Therefore protein supplementation supports the specific muscle-building demands of strength-based athletic training.

HMS, TIP EQ-Bank 299 MC

A weightlifter believes protein supplements will significantly increase muscle size compared to obtaining protein from whole food sources. What does current evidence suggest about this belief?

Protein supplements are always more effective than whole foods for muscle building
Supplements provide unique amino acids not available in natural food sources
Higher protein intake automatically guarantees increased muscle size regardless of source
Most athletes get enough protein from balanced diets that meet their energy needs

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\(D\)

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D is correct: Most athletes get enough protein from balanced diets that meet their energy needs, making additional supplementation often unnecessary.

Other options:

A is incorrect: Supplements aren’t inherently superior to whole foods for muscle building when protein needs are met.
B is incorrect: Whole foods provide complete amino acid profiles; supplements don’t offer unique unavailable amino acids.
C is incorrect: Muscle size depends on training, genetics and overall nutrition, not just high protein intake alone.

HMS, TIP EQ-Bank 298 MC

What is the recommended daily protein intake range for athletes to support exercise adaptations and muscle recovery?

0.8-1.0 grams per kilogram of body mass
1.2-1.6 grams per kilogram of body mass
1.8-2.2 grams per kilogram of body mass
2.5-3.0 grams per kilogram of body mass

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\(B\)

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B is correct: Athletes need 1.2-1.6 grams of protein per kilogram of body mass to support exercise adaptations and recovery.

Other options:

A is incorrect: 0.8-1.0 g/kg is the general population recommendation, insufficient for athletic demands.
C is incorrect: This range exceeds evidence-based recommendations and may lead to unnecessary protein consumption.
D is incorrect: This excessive intake may cause side effects including dehydration, fatigue and nausea.

HMS, TIP EQ-Bank 297

Evaluate the effectiveness of supplement use for high-performance athletes compared to meeting nutritional requirements through whole food sources alone. (8 marks)

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Evaluation Statement

Supplement use demonstrates moderate effectiveness for high-performance athletes.
Whole food sources on the other hand show high effectiveness for meeting nutritional requirements in most athletic contexts.

Supplement Use Effectiveness

Supplements prove highly effective for athletes with demanding training schedules who cannot consume adequate whole foods for their nutritional needs.
Evidence supporting this includes situations where food availability is limited during travel or competition, making supplementation necessary for performance maintenance.
Research demonstrates supplements effectively address specific deficiencies in athletes with food allergies, intolerances or dietary preferences like vegetarian diets.
Studies show supplements provide convenient nutrient delivery when athletes require precise dosages or cannot meet increased requirements through food alone.
However, supplements only partially fulfil optimal nutrition as they may lack the complex nutrient interactions and bioavailability found in whole foods.

Whole Food Effectiveness

Whole food sources demonstrate superior effectiveness as most athletes can meet dietary requirements through consuming varied, balanced diets.
Research reveals whole foods provide essential nutrients in natural combinations that enhance absorption and utilisation compared to isolated supplements.
Evidence shows whole foods offer additional beneficial compounds including antioxidants and phytonutrients that supplements typically cannot replicate.
Studies indicate whole foods pose minimal risk of overconsumption and associated side effects compared to supplement use.

Final Evaluation

Assessment reveals whole food sources provide superior effectiveness for meeting nutritional requirements in most athletic situations.
While supplements offer targeted benefits for specific circumstances, whole foods remain the foundation for optimal athletic nutrition and performance.

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Evaluation Statement

Supplement use demonstrates moderate effectiveness for high-performance athletes.
Whole food sources on the other hand show high effectiveness for meeting nutritional requirements in most athletic contexts.

Supplement Use Effectiveness

Supplements prove highly effective for athletes with demanding training schedules who cannot consume adequate whole foods for their nutritional needs.
Evidence supporting this includes situations where food availability is limited during travel or competition, making supplementation necessary for performance maintenance.
Research demonstrates supplements effectively address specific deficiencies in athletes with food allergies, intolerances or dietary preferences like vegetarian diets.
Studies show supplements provide convenient nutrient delivery when athletes require precise dosages or cannot meet increased requirements through food alone.
However, supplements only partially fulfil optimal nutrition as they may lack the complex nutrient interactions and bioavailability found in whole foods.

Whole Food Effectiveness

Whole food sources demonstrate superior effectiveness as most athletes can meet dietary requirements through consuming varied, balanced diets.
Research reveals whole foods provide essential nutrients in natural combinations that enhance absorption and utilisation compared to isolated supplements.
Evidence shows whole foods offer additional beneficial compounds including antioxidants and phytonutrients that supplements typically cannot replicate.
Studies indicate whole foods pose minimal risk of overconsumption and associated side effects compared to supplement use.

Final Evaluation

Assessment reveals whole food sources provide superior effectiveness for meeting nutritional requirements in most athletic situations.
While supplements offer targeted benefits for specific circumstances, whole foods remain the foundation for optimal athletic nutrition and performance.

HMS, TIP EQ-Bank 296

Discuss the importance of athletes making informed choices about supplement use in consultation with accredited sports dietitians. (5 marks)

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For Professional Consultation Benefits

[P] Consulting accredited sports dietitians proves essential for athletes making informed supplement decisions based on individual needs.
[E] Professional guidance ensures supplements meet specific athletic requirements whilst avoiding unnecessary or harmful products.
[Ev] Evidence demonstrates dietitians can assess whether supplements will enhance performance and determine appropriate dosages.
[L] Therefore professional consultation enables evidence-based supplement choices rather than uninformed self-prescription.

Against Independent Supplement Decisions

[P] Athletes making independent supplement choices risk consuming inappropriate products without understanding potential consequences.
[E] Self-prescription often leads to overconsumption causing side effects such as dehydration, fatigue and nausea.
[Ev] Research shows athletes may unknowingly consume banned substances that don’t adhere to doping regulations.
[L] Consequently independent decisions compromise both performance and safety through uninformed supplement use.

Balanced Approach

[P] Informed supplement choices require combining athlete awareness with professional sports nutrition expertise for optimal outcomes.
[E] This collaboration ensures athletes understand supplement ingredients, dosages and potential side effects.
[Ev] Studies indicate professional guidance helps athletes select regulated, trustworthy products that enhance performance.
[L] Therefore informed consultation creates safe, effective supplement strategies tailored to individual athletic needs.

Show Worked Solution

For Professional Consultation Benefits

[P] Consulting accredited sports dietitians proves essential for athletes making informed supplement decisions based on individual needs.
[E] Professional guidance ensures supplements meet specific athletic requirements whilst avoiding unnecessary or harmful products.
[Ev] Evidence demonstrates dietitians can assess whether supplements will enhance performance and determine appropriate dosages.
[L] Therefore professional consultation enables evidence-based supplement choices rather than uninformed self-prescription.

Against Independent Supplement Decisions

[P] Athletes making independent supplement choices risk consuming inappropriate products without understanding potential consequences.
[E] Self-prescription often leads to overconsumption causing side effects such as dehydration, fatigue and nausea.
[Ev] Research shows athletes may unknowingly consume banned substances that don’t adhere to doping regulations.
[L] Consequently independent decisions compromise both performance and safety through uninformed supplement use.

Balanced Approach

[P] Informed supplement choices require combining athlete awareness with professional sports nutrition expertise for optimal outcomes.
[E] This collaboration ensures athletes understand supplement ingredients, dosages and potential side effects.
[Ev] Studies indicate professional guidance helps athletes select regulated, trustworthy products that enhance performance.
[L] Therefore informed consultation creates safe, effective supplement strategies tailored to individual athletic needs.

HMS, TIP EQ-Bank 295

Outline THREE specific situations where supplements may help athletes receive the nutrients their body needs for optimal performance. (3 marks)

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Any 3 of the following:

Athletes deficient in particular nutrients such as protein or iron may require supplementation to meet dietary requirements.
Travelling for competition where food availability is limited makes supplements necessary for maintaining nutritional intake.
Athletes with food allergies or intolerances to certain foods like dairy or gluten need supplements to replace restricted nutrients.
Dietary preferences including vegetarian or vegan diets may require iron, protein or creatine supplements.
Athletes unable to consume enough food for their nutrient needs benefit from protein supplementation.

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Any 3 of the following:

Athletes deficient in particular nutrients such as protein or iron may require supplementation to meet dietary requirements.
Travelling for competition where food availability is limited makes supplements necessary for maintaining nutritional intake.
Athletes with food allergies or intolerances to certain foods like dairy or gluten need supplements to replace restricted nutrients.
Dietary preferences including vegetarian or vegan diets may require iron, protein or creatine supplements.
Athletes unable to consume enough food for their nutrient needs benefit from protein supplementation.

HMS, TIP EQ-Bank 294 MC

An athlete is considering supplement use but wants to ensure the product is safe, allowed and evidence-based for performance enhancement. Which resource would provide the most reliable guidance?

Online customer reviews and testimonials from other athletes
Marketing claims made by the supplement manufacturer
AIS Sports Supplement Framework ABCD Classification system
Recommendations from gym trainers and fitness influencers

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\(C\)

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C is correct: The AIS Sports Supplement Framework ABCD Classification system sorts supplements based on scientific proof and safety factors.

Other options:

A is incorrect: Customer reviews are subjective experiences, not evidence-based scientific assessment of safety and efficacy.
B is incorrect: Manufacturer marketing claims may be biased and not based on independent scientific research.
D is incorrect: Gym trainers and influencers may lack qualifications in sports nutrition and evidence-based practice.

HMS, TIP EQ-Bank 293 MC

Which situation would most likely require supplement use for high-performance athletes according to sports nutrition guidelines?

Athletes wanting to gain a competitive advantage over opponents
Athletes with demanding training schedules who cannot consume adequate whole foods
Athletes seeking to reduce their overall food costs and meal preparation time
Athletes following popular trends promoted by social media influencers

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\(B\)

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B is correct: High-performance athletes with demanding training and competition schedules may require supplement intake when whole food consumption is inadequate.

Other options:

A is incorrect: Competitive advantage alone doesn’t justify supplementation; nutritional deficiency or inadequate intake does.
C is incorrect: Cost reduction and convenience are not valid reasons for supplement use over whole foods.
D is incorrect: Social media trends are unreliable sources; supplements should be based on evidence and professional guidance.

HMS, TIP EQ-Bank 292

Justify why athletes should consult with an accredited sports dietitian before taking multivitamin supplements rather than self-prescribing these products. (6 marks)

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Position Statement

Athletes should consult with accredited sports dietitians before taking multivitamin supplements due to the need for individualised assessment and risk management of potential side effects.

Professional Assessment Benefits

Sports dietitians can evaluate whether athletes consume balanced diets with adequate micronutrient intake from whole food sources.
Evidence demonstrates that athletes eating varied diets containing essential vitamins and minerals typically do not require additional multivitamin supplementation.
Professional consultation determines specific deficiencies through dietary analysis and identifies athletes at risk including those on energy-restricted diets or with food intolerances.
Research shows that unnecessary supplementation provides no performance benefits when dietary intake already meets requirements.

Risk Management Importance

Accredited dietitians understand appropriate dosages and can prevent overconsumption that causes side effects including constipation, diarrhoea and nausea.
Professional guidance ensures supplements meet individual training demands and dietary preferences while avoiding potential health complications.
Evidence indicates that excessive micronutrient intake can interfere with absorption of other essential nutrients.

Reinforcement

While multivitamins appear beneficial, professional assessment prevents unnecessary supplementation and associated health risks.
Therefore consulting sports dietitians ensures safe, appropriate and effective use of multivitamin supplements for individual athlete needs.

Show Worked Solution

Position Statement

Athletes should consult with accredited sports dietitians before taking multivitamin supplements due to the need for individualised assessment and risk management of potential side effects.

Professional Assessment Benefits

Sports dietitians can evaluate whether athletes consume balanced diets with adequate micronutrient intake from whole food sources.
Evidence demonstrates that athletes eating varied diets containing essential vitamins and minerals typically do not require additional multivitamin supplementation.
Professional consultation determines specific deficiencies through dietary analysis and identifies athletes at risk including those on energy-restricted diets or with food intolerances.
Research shows that unnecessary supplementation provides no performance benefits when dietary intake already meets requirements.

Risk Management Importance

Accredited dietitians understand appropriate dosages and can prevent overconsumption that causes side effects including constipation, diarrhoea and nausea.
Professional guidance ensures supplements meet individual training demands and dietary preferences while avoiding potential health complications.
Evidence indicates that excessive micronutrient intake can interfere with absorption of other essential nutrients.

Reinforcement

While multivitamins appear beneficial, professional assessment prevents unnecessary supplementation and associated health risks.
Therefore consulting sports dietitians ensures safe, appropriate and effective use of multivitamin supplements for individual athlete needs.

HMS, TIP EQ-Bank 291

Explain why iron supplementation may be particularly beneficial for female athletes and how it supports their athletic performance. (4 marks)

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Iron deficiency affects female athletes more commonly due to losses during menstruation reducing iron levels.
This deficiency leads to inadequate haemoglobin production in red blood cells responsible for oxygen transport.
Iron supplementation enables enhanced haemoglobin formation, improving oxygen delivery to working muscles during exercise.
Better oxygen transport results in reduced fatigue and enhanced endurance performance capacity.
Female athletes benefit because supplementation addresses their higher iron requirements and prevents performance decline.
Therefore iron supplements support optimal athletic performance by maintaining adequate oxygen delivery systems.

Show Worked Solution

Iron deficiency affects female athletes more commonly due to losses during menstruation reducing iron levels.
This deficiency leads to inadequate haemoglobin production in red blood cells responsible for oxygen transport.
Iron supplementation enables enhanced haemoglobin formation, improving oxygen delivery to working muscles during exercise.
Better oxygen transport results in reduced fatigue and enhanced endurance performance capacity.
Female athletes benefit because supplementation addresses their higher iron requirements and prevents performance decline.
Therefore iron supplements support optimal athletic performance by maintaining adequate oxygen delivery systems.

HMS, TIP EQ-Bank 290 MC

Which micronutrient is particularly important for endurance athletes because it assists in producing red blood cells to transport oxygen to working muscles?

Vitamin B12
Calcium
Iron
Vitamin D

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\(A\)

Show Worked Solution

A is correct: Vitamin B12 assists in producing red blood cells to transport oxygen to working muscles, making it especially important for endurance athletes.

Other options:

B is incorrect: Calcium plays a role in muscle contraction and nerve impulses, not red blood cell production.
C is incorrect: Iron makes haemoglobin within red blood cells but doesn’t produce the actual blood cells.
D is incorrect: Vitamin D supports bone health and immune function, not red blood cell production.

HMS, TIP 2012 HSC 16 MC

What is increased by an athlete’s use of creatine supplementation?

Phosphocreatine stores and muscle glycogen
Phosphocreatine stores and the ability to resynthesise ATP
Haemoglobin concentration in the blood and muscle glycogen
The ability to break down lactic acid and to resynthesise ATP

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\(B\)

Show Worked Solution

B is correct: Creatine increases phosphocreatine stores and ATP resynthesis capacity.

Other Options:

A is incorrect: Creatine doesn’t affect muscle glycogen storage.
C is incorrect: Creatine doesn’t influence haemoglobin concentration or glycogen.
D is incorrect: Creatine doesn’t affect lactic acid breakdown mechanisms.

HMS, TIP 2013 HSC 27

What are the advantages and disadvantages of protein supplementation and creatine supplementation for improved athletic performance? (5 marks)

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Protein Supplementation:

Advantages: Protein supplements support muscle repair and growth following intense training sessions. They provide convenient, easily digestible amino acids for athletes with high protein requirements who struggle to meet needs through whole foods alone.
Disadvantages: Excessive protein intake can strain kidney function and cause digestive issues. Cost can be prohibitive, and whole food sources often provide superior nutritional profiles with additional vitamins and minerals.

Creatine Supplementation:

Advantages: Creatine enhances ATP-PCr energy system function, improving power output during repeated high-intensity efforts. Research demonstrates significant strength and muscle mass gains, particularly beneficial for explosive sports like sprinting and weightlifting.
Disadvantages: Initial water retention may cause temporary weight gain unsuitable for endurance athletes. Some individuals experience digestive discomfort, and long-term effects remain unclear despite generally accepted safety profiles.

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Protein Supplementation:

Advantages: Protein supplements support muscle repair and growth following intense training sessions. They provide convenient, easily digestible amino acids for athletes with high protein requirements who struggle to meet needs through whole foods alone.
Disadvantages: Excessive protein intake can strain kidney function and cause digestive issues. Cost can be prohibitive, and whole food sources often provide superior nutritional profiles with additional vitamins and minerals.

Creatine Supplementation:

Advantages: Creatine enhances ATP-PCr energy system function, improving power output during repeated high-intensity efforts. Research demonstrates significant strength and muscle mass gains, particularly beneficial for explosive sports like sprinting and weightlifting.
Disadvantages: Initial water retention may cause temporary weight gain unsuitable for endurance athletes. Some individuals experience digestive discomfort, and long-term effects remain unclear despite generally accepted safety profiles.

♦♦ Mean mark 50%.

HMS, TIP 2015 HSC 8 MC

Why is an adequate intake of vitamins important in an athlete's diet?

They are energy rich nutrients.
They act as catalysts to assist energy metabolism.
They increase the oxygen carrying capacity of the blood.
They restore bone density when used with load bearing exercise.

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\(B\)

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B is correct: Vitamins act as catalysts to assist energy metabolism.

Other Options:

A is incorrect: Vitamins provide no energy themselves.
C is incorrect: Iron increases oxygen carrying capacity not vitamins generally.
D is incorrect: Calcium and vitamin D help bones but not vitamins alone.

♦ Mean mark 54%.

HMS, TIP 2016 HSC 16 MC

Why would athletes choose to consume caffeine to enhance performance in a high intensity activity of short duration?

To increase water retention
To increase focus and attention
To increase synthesis of stored glycogen
To increase metabolism of essential vitamins and minerals

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\(B\)

Show Worked Solution

B is correct: Caffeine enhances mental focus and concentration during high-intensity activities.

Other Options:

A is incorrect: Caffeine is a diuretic that reduces water retention.
C is incorrect: Caffeine doesn’t directly increase glycogen synthesis processes.
D is incorrect: Caffeine doesn’t enhance vitamin and mineral metabolism significantly.

HMS, TIP 2017 HSC 24

Using examples, explain how specific vitamins and/or minerals affect athletic performance. (5 marks)

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Iron deficiency directly causes reduced oxygen transport capacity in athletes. This occurs because iron forms the core of haemoglobin molecules in red blood cells. When iron levels are low, this leads to decreased oxygen delivery to working muscles. For instance, when a distance runner develops iron deficiency anaemia, they experience premature fatigue. This happens because their muscles receive insufficient oxygen for aerobic energy production.
Calcium directly influences bone density and muscle contraction in athletic performance. This mineral works by strengthening bone structure and enabling proper muscle function. Low calcium levels trigger increased risk of stress fractures. A clear example is female gymnasts who consume inadequate calcium often develop bone injuries during training.
Vitamin D generates improved calcium absorption and muscle function in athletes. This vitamin functions through enhancing calcium uptake in the intestines. Deficiency consequently results in muscle weakness and increased injury risk. This can be seen when indoor athletes with limited sun exposure show reduced power output.

Show Worked Solution

Iron deficiency directly causes reduced oxygen transport capacity in athletes. This occurs because iron forms the core of haemoglobin molecules in red blood cells. When iron levels are low, this leads to decreased oxygen delivery to working muscles. For instance, when a distance runner develops iron deficiency anaemia, they experience premature fatigue. This happens because their muscles receive insufficient oxygen for aerobic energy production.
Calcium directly influences bone density and muscle contraction in athletic performance. This mineral works by strengthening bone structure and enabling proper muscle function. Low calcium levels trigger increased risk of stress fractures. A clear example is female gymnasts who consume inadequate calcium often develop bone injuries during training.
Vitamin D generates improved calcium absorption and muscle function in athletes. This vitamin functions through enhancing calcium uptake in the intestines. Deficiency consequently results in muscle weakness and increased injury risk. This can be seen when indoor athletes with limited sun exposure show reduced power output.

♦♦♦ Mean mark 40%.

HMS, TIP 2017 HSC 19 MC

In which activity would creatine supplementation be most likely to enhance an athlete's performance?

An ultra-marathon
A long jump event
A 100-metre sprint final
A 2-kilometre ocean swim

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\(B\)

Show Worked Solution

B is correct: Long jump requires explosive power from ATP-PCr system enhanced by creatine.

Other Options:

A is incorrect: Ultra-marathon relies on aerobic system, not creatine phosphate stores.
C is incorrect: 100m sprint duration exceeds optimal creatine supplementation benefits.
D is incorrect: 2km swim uses aerobic system predominantly, not phosphocreatine stores.

♦♦♦♦ Mean mark 19%.

HMS, TIP 2020 HSC 13 MC

An endurance athlete might consider using caffeine supplementation to improve performance because caffeine

relaxes the muscles to improve recovery time.
increases the amount of creatine stored in muscles.
promotes growth, repair and maintenance of muscle tissue.
reduces the perception of fatigue and may promote glycogen sparing.

Show Answers Only

Show Worked Solution

HMS, TIP 2021 HSC 22

Why would an athlete competing in a long jump event consider using creatine supplementation to improve performance? (3 marks)

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Long jump requires explosive power during the approach run and takeoff phase.
Creatine supplementation increases phosphocreatine stores in muscles, which enhances ATP regeneration through the ATP-PCr energy system.
Since long jump relies heavily on this anaerobic energy system for maximum power output, increased creatine stores enable faster ATP resynthesis.
This allows athletes to generate greater force during the critical takeoff moment, potentially improving jump distance and overall performance.

Show Worked Solution

Long jump requires explosive power during the approach run and takeoff phase.
Creatine supplementation increases phosphocreatine stores in muscles, which enhances ATP regeneration through the ATP-PCr energy system.
Since long jump relies heavily on this anaerobic energy system for maximum power output, increased creatine stores enable faster ATP resynthesis.
This allows athletes to generate greater force during the critical takeoff moment, potentially improving jump distance and overall performance.

HMS, TIP 2022 HSC 16 MC

Why would an athlete in a weight lifting competition consider using a caffeine supplement 30 minutes prior to the event?

The availability of fat stores will be stimulated so that they can be used as a source of fuel.
The athlete will retain fluid levels, improve their glycogen stores and feel less fatigued.
The central nervous system will be stimulated, increasing trait anxiety and improving concentration.
The central nervous system will be stimulated, increasing the release of adrenaline and enhancing muscular contractions.

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\( D \)

Show Worked Solution

D is correct: Caffeine stimulates CNS, increases adrenaline release and enhances muscle contraction force.

Other Options:

A is incorrect: Fat stores not primary fuel for weightlifting performance.
B is incorrect: Caffeine is diuretic; doesn’t improve glycogen or retain fluids.
C is incorrect: Increased anxiety would impair weightlifting performance.

HMS, TIP 2023 HSC 24

Discuss the effects of TWO supplements used by athletes to alter their performance. (5 marks)

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*PEEL – Structure solution using separate PEEL methods for each side of the argument; [P] Identify the point, [E] expand on the point with a link to question asked, [Ev] apply evidence/examples, [L] linking sentence back to question.

Any TWO of the following

Caffeine

[P] Caffeine enhances performance through central nervous system stimulation.
[E] This stimulant blocks adenosine receptors, creating improved alertness and concentration.
[Ev] Tennis players benefit from enhanced mental focus and reduced effort perception. [
L] However, excessive caffeine can cause anxiety and impaired fine motor control, harming precision sports like archery.

Creatine

[P] Creatine improves explosive power through enhanced energy system capacity.
[E] This supplement increases phosphocreatine stores in muscles.
[Ev] Sprinters benefit from increased strength output and faster recovery between efforts.
[L] Conversely, creatine may cause water retention and gastrointestinal discomfort if hydration is inadequate.

Protein

[P] Protein supplements provide amino acids for muscle repair and growth.
[E] These supplements support recovery by delivering essential building blocks.
[Ev] Strength athletes benefit from enhanced recovery when protein is timed around training.
[L] However, excessive protein offers no additional benefits while potentially stressing kidney function.

Vitamin/Mineral Supplements

[P] Vitamin/mineral supplements address deficiencies limiting performance.
[E] These micronutrients support essential physiological processes.
[Ev] Iron supplements benefit endurance athletes with low ferritin by improving oxygen transport.
[L] However, excessive fat-soluble vitamins can reach toxic levels, harming health and performance.

Show Worked Solution

Any TWO of the following

Caffeine

[P] Caffeine enhances performance through central nervous system stimulation.
[E] This stimulant blocks adenosine receptors, creating improved alertness and concentration.
[Ev] Tennis players benefit from enhanced mental focus and reduced effort perception. [
L] However, excessive caffeine can cause anxiety and impaired fine motor control, harming precision sports like archery.

Creatine

[P] Creatine improves explosive power through enhanced energy system capacity.
[E] This supplement increases phosphocreatine stores in muscles.
[Ev] Sprinters benefit from increased strength output and faster recovery between efforts.
[L] Conversely, creatine may cause water retention and gastrointestinal discomfort if hydration is inadequate.

Protein

[P] Protein supplements provide amino acids for muscle repair and growth.
[E] These supplements support recovery by delivering essential building blocks.
[Ev] Strength athletes benefit from enhanced recovery when protein is timed around training.
[L] However, excessive protein offers no additional benefits while potentially stressing kidney function.

Vitamin/Mineral Supplements

[P] Vitamin/mineral supplements address deficiencies limiting performance.
[E] These micronutrients support essential physiological processes.
[Ev] Iron supplements benefit endurance athletes with low ferritin by improving oxygen transport.
[L] However, excessive fat-soluble vitamins can reach toxic levels, harming health and performance.

HMS, TIP 2024 HSC 17 MC

What are the main benefits of Vitamin B supplements for athletes?

Promote a healthy immune system and support muscular contractions
Maximise energy production and stimulate the formation of red blood cells
Increase muscle protein synthesis and facilitate adequate calcium absorption
Assist iron absorption within red blood cells and support a strong immune system

Show Answers Only

\(B\)

Show Worked Solution

B is correct: B vitamins (particularly B1, B2, B3, B6, and B12) are primarily involved in energy metabolism and red blood cell formation.

Other Options:

A is incorrect: This better describes vitamin C and minerals like calcium.
C is incorrect: This better describes vitamin D.
D is incorrect: This better describes vitamin C.

♦♦♦♦ Mean mark 17%.