Grade  Pass (P) Credit (C) Distinction (D) High Distinction

Criteria (HD)

FOR SUMMARY STUDENTS

Lecture Of All Lectures, Of All Lectures, Of All Lectures, Of All Lectures,
Summaries Except Except Lectures 1, Except Lectures 1, Except Lectures 1,
Lectures 1, 2, 2, 10 & Any you 2, 10 & Any you 2, 10 & Any you
10 & Any you have Passed have Passed have Passed
have Passed
Weekly
assignments & PASS All DO WELL in all DO WELL in all DO WELL in all
Tasks
Lecture Tests NO NO NO NO
Final Exam %
required
60% 70% 80% 80%

Phone exam with POSSIBLE if he POSSIBLE if he POSSIBLE if he

Coach Harry NO wishes. Need to wishes. Need to wishes. Need to
Pass. Pass. Pass.
Assignment A NO YES YES YES
Performance -Complete -Complete -Complete
Expectation NA -Exceptional -Exceptional - Exceptional
quality quality quality
Total Points NA 6 OR MORE 15 OR MORE 20 OR MORE
Assignment B NO YES YES YES
Performance -Complete -Complete -Complete
Expectation NA - Exceptional - Exceptional - Exceptional
quality quality quality
Total Points NA 10 OR MORE 10 OR MORE 15 OR MORE
Needed

FOR EXAM STUDENTS

Lecture NO NO NO NO
Summaries
Weekly
assignments & PASS All DO WELL in all DO WELL in all DO WELL in all
Tasks
Lecture Tests and
Final Exam
combined % 60% 70% 75% 85%
required
Phone exam with NO POSSIBLE if he POSSIBLE if he POSSIBLE if he
Coach Harry wishes. Need to wishes. Need to wishes. Need to
Pass. Pass. Pass.
Assignment A NO YES YES YES
Performance -Complete -Complete -Complete
Expectation NA -Exceptional -Exceptional - Exceptional
quality quality quality
Total Points NA 6 OR MORE 15 OR MORE 20 OR MORE
Assignment B NO YES YES YES
Performance -Complete -Complete -Complete
Expectation NA - Exceptional - Exceptional - Exceptional
quality quality quality

FOR ASSIGNMENT A – TOPICS LISTED BELOW

Points 3 2 1
No of words requited 1500+ 1000+ 500+
No of references 7+ 5+ 3+
required
FOR ASSIGNMENT B – TOPICS LISTED BELOW
Points 3 2 1
No of words requited 1000+ 750+ 300+
No of references 5+ 3+ 2+
required

BELOW GIVEN INFORMATION IS THE SAME AS ABOVE –

JUST LAID OUT IN PARA FORMAT + IT HAS ALL THE
INFORMATION ON:
 TOPICS TO CHOOSE FROM FOR ASSIGNMENT A & B
 HOW MANY POINTS FOR EACH TOPIC
 SHORT EXAMPLE ON HOW TO DO ASSIGNMENT A
 SHORT EXAMPLE ON HOW TO DO ASSIGNMENT B
 EXAMPLES OF HOW TO DO REFERENCES

NOTE: TO EXPLAIN TO YOU GUYS IN SIMPLER LANGUAGE – LET’S SAY, YOU WANT TO GO FOR
HD – FOR THAT YOU NEED TO:
1. SCORE 85% COMBINED IN YOUR EXAMS
2. DO EXCEPTIONALLY WELL IN YOUR WEEKLY ASSIGNMENTS
 3. ACCUMULATE 20 POINTS FOR ASSIGNMENT A
4. ACCUMULATE 15 POINTS FOR ASSIGNMENT B
TAKE NOTE: YOU COULD CHOOSE 7 TOPICS FOR 3 POINTS EACH FROM ASSIGNMENT A
OPTIONS & GET YOUR 21 POINTS (You only need 20 To get HD) – BUT, KEY THING TO
REMEMBER AND UNDERSTAND IS, IF YOU CHOOSE THE 3 POINT TOPICS FROM ASSIGNMENT
A OPTIONS, YOUR EACH TOPIC MUST BE DONE WITH A MINIMUM OF 1500 WORDS EACH &
MUST HAVE A MINIMUM OF 7 QUALITY REFERENCES.

SAME APPLIES FOR ASSIGNMENT B – WHERE YOU WILL NEED TO ACCUMULATE 15 POINTS

AS YOU WILL GO THROUGH THE BELOW DOCUMENT, IT WILL ALL MAKE SENSE TO YOU.

HIGH DISTINCTION CRITERIA FOR ASSIGNMENTS:

CRITERIA FOR ASSIGNMENT A

 You can choose any topics that get you a COMBINED TOTAL OF 20 POINTS OR MORE
FROM ASSIGNMENT A TOPICS – SEE BELOW FOR THE COMPLETE LIST OF ASSIGNMENT
BELOW TOPICS.
 Quality Assignment will contain loads of pictorials/Graphs/images/Tables/Illustrations
 Your Presentation was of Exceptional Quality.
 Your Referencing is A Grade – Every Reference was valid and relevant to the course.
 SAMPLE OF HOW IT’S TO BE DONE IS GIVEN BELOW

BONUS POINTS: You also demonstrated great deal of understanding in Diet, Supplements, and Training
Program Plans Via Your Weekly Assignments – This will be marked very favorably.

CRITERIA FOR ASSIGNMENT 8

 You can choose any topics that get you a COMBINED TOTAL OF 15 POINTS OR MORE
FROM ASSIGNMENT B TOPICS – SEE BELOW FOR THE COMPLETE LIST OF ASSIGNMENT
BELOW TOPICS.
1. Scientific Evidence Behind each supplement’s efficacy
2. Their Recommended Dosages
3. Potential Role/Benefit in Physique Transformation
4. Your References must be of Top Class
 Quality Assignment will contain loads of pictorials/Graphs/images/Tables/Illustrations
 Your Presentation was of Exceptional Quality.
 SAMPLE OF HOW IT’S TO BE DONE IS GIVEN BELOW

NOTES FOR POINTS FOR ASSIGNMENT A TOPICS:

  3 Points Topics Must be 1500 Words or above + Must have a Minimum of 7 References
 2 Points Topics Must be 1000 Words or above + Must have a Minimum of 5 References
 1 Points Topics Must be 500 Words or above + Must have a Minimum of 3 References

NOTES FOR POINTS FOR ASSIGNMENT 5 TOPICS:

 3 Points Topics Must be 1000 Words or above + Must have a Minimum of 5 References
 2 Points Topics Must be 750 Words or above + Must have a Minimum of 3 References
 1 Points Topics Must be 300 Words or above + Must have a Minimum of 2 References
--------------------------------------------------------------------------------------------------------------------------

DISTINCTION CRITERIA FOR ASSIGNMENTS:

CRITERIA FOR ASSIGNMENT A
 You can choose any topics that get you a COMBINED TOTAL OF 15 POINTS OR MORE
FROM ASSIGNMENT A TOPICS – SEE BELOW FOR THE COMPLETE LIST OF ASSIGNMENT
BELOW TOPICS.
 Quality Assignment will contain loads of pictorials/Graphs/images/Tables/Illustrations
 Your Presentation was of Exceptional Quality.
 Your Referencing is A Grade – Every Reference was valid and relevant to the course.
 SAMPLE OF HOW IT’S TO BE DONE IS GIVEN BELOW

BONUS POINTS: You also demonstrated great deal of understanding in Diet, Supplements, and Training
Program Plans Via Your Weekly Assignments – This will be marked very favorably.

CRITERIA FOR ASSIGNMENT 8

 You can choose any topics that get you a COMBINED TOTAL OF 10 POINTS OR MORE
FROM ASSIGNMENT B TOPICS – SEE BELOW FOR THE COMPLETE LIST OF ASSIGNMENT
BELOW TOPICS.
1. Scientific Evidence Behind each supplement’s efficacy
2. Their Recommended Dosages
3. Potential Role/Benefit in Physique Transformation
4. Your References must be of Top Class
 Quality Assignment will contain loads of pictorials/Graphs/images/Tables/Illustrations
 Your Presentation was of Exceptional Quality.
 SAMPLE OF HOW IT’S TO BE DONE IS GIVEN BELOW

NOTES FOR POINTS FOR ASSIGNMENT A TOPICS:

 3 Points Topics Must be 1500 Words or above + Must have a Minimum of 7 References
  2 Points Topics Must be 1000 Words or above + Must have a Minimum of 5 References
 1 Points Topics Must be 500 Words or above + Must have a Minimum of 3 References

NOTES FOR POINTS FOR ASSIGNMENT 5 TOPICS:

 3 Points Topics Must be 1000 Words or above + Must have a Minimum of 5 References
 2 Points Topics Must be 750 Words or above + Must have a Minimum of 3 References
 1 Points Topics Must be 300 Words or above + Must have a Minimum of 2 References
--------------------------------------------------------------------------------------------------------------------------

CREDIT CRITERIA FOR ASSIGNMENTS:

CRITERIA FOR ASSIGNMENT A
 You can choose any topics that get you a COMBINED TOTAL OF 6 POINTS OR MORE
FROM ASSIGNMENT A TOPICS – SEE BELOW FOR THE COMPLETE LIST OF ASSIGNMENT
BELOW TOPICS.
 Quality Assignment will contain loads of pictorials/Graphs/images/Tables/Illustrations
 Your Presentation was of Exceptional Quality.
 Your Referencing is A Grade – Every Reference was valid and relevant to the course.
 SAMPLE OF HOW IT’S TO BE DONE IS GIVEN BELOW

BONUS POINTS: You also demonstrated great deal of understanding in Diet, Supplements, and Training
Program Plans Via Your Weekly Assignments – This will be marked very favorably.

CRITERIA FOR ASSIGNMENT B

 You can choose any topics that get you a COMBINED TOTAL OF 10 POINTS OR MORE
FROM ASSIGNMENT B TOPICS – SEE BELOW FOR THE COMPLETE LIST OF ASSIGNMENT
BELOW TOPICS.
1. Scientific Evidence Behind each supplement’s efficacy
2. Their Recommended Dosages
3. Potential Role/Benefit in Physique Transformation
4. Your References must be of Top Class
 Quality Assignment will contain loads of pictorials/Graphs/images/Tables/Illustrations
 Your Presentation was of Exceptional Quality.
 SAMPLE OF HOW IT’S TO BE DONE IS GIVEN BELOW

NOTES FOR POINTS FOR ASSIGNMENT A TOPICS:

 3 Points Topics Must be 1500 Words or above + Must have a Minimum of 7 References
 2 Points Topics Must be 1000 Words or above + Must have a Minimum of 5 References
 1 Points Topics Must be 500 Words or above + Must have a Minimum of 3 References
NOTES FOR POINTS FOR ASSIGNMENT 5 TOPICS:
 3 Points Topics Must be 1000 Words or above + Must have a Minimum of 5 References
 2 Points Topics Must be 750 Words or above + Must have a Minimum of 3 References
 1 Points Topics Must be 300 Words or above + Must have a Minimum of 2 References

ASSIGNMENT A TOPICS – PICK YOUR TOPICS FROM BELOW:

1. Digestive System – 1 POINT

2. Endocrine System – 1 POINT
3. Muculoskeletal System – 1 POINT
4. Nervous System – 1 POINT
5. Body Fat – Different Types – Fat Cell Hypertrophy, Hyperplasia, Apoptosis. Calories
burnt by Fat. How does body store fat – 2 POINTS
6. Muscle, Types of Muscle & Fiber Types – Calories burnt by Muscle + Muscle
Hypertrophy – Myofibrilar Hypertrophy & Sarcoplasmic Hypertrophy + Hyperplasia 2
POINTS
7. Metabolism – EXPLAIN RMR – TDEE – TEF – Role of Meal Frequency – It’s Impact on
Fat Loss & Hypertrophy – EVERYTHING that affects your Metabolism, how you can
speed it up – 2 POINTS
8. Lactic Acid – 2 POINT
9. ATP – 1 POINT
10. Kreb Cycle – 1 POINT
11. Gluconeogenesis – 1 POINT
12. Denovolipogenesis – 1 POINT
13. Insulin – Everything about Insulin + Insulin Resistance (It’s role in Diabetes) + It’s Role
in Fat Gain – Fat Loss – Any Evidence – Causes etc – 3 POINTS
14. Carbs Versus Fat/Keto for Exercise Performance – 3 POINTS
15. Nutrient Timing & It’s impact on General Population Fat Loss & It’s impact on Sports
like Marathon, Triathlons, and other similar sports – 2 POINTS
16. High Intensity Interval Cardio Vs Steady State Cardio – Each’s impact on Fat Loss &
Hypertrophy – 1 POINT
17. Fasted State Training & Fasted Cardio. Key things to keep in Mind. Their impact on Fat
Loss and Muscle Gain – 1 POINT
18. Omega 3 Versus Omega 6 – Health Impact – 1 POINT
19. AMPK & Mtor – What it is & Each’s role in the Body – 2 POINTS
 20. Ice Baths – Their Impact on Hypertrophy – 1 POINT
21. Food Allergy Tests – Their Efficacy – 2 POINTS
22. Lose Skin – Tests to Establish, if You are suffering from Lose Skin or You are Just Fat -
How can you get rid of Lose Skin – Any supplements that work – Medical Procedures
to remove Lose Skin – 1 POINT
23. Non Vegetarian Diets Versus Vegetarian Diets – 3 POINTS

DIET & NUTRTION

24. PROTEIN – What Makes Protein Work – Daily Requirements for Different Populations
– Key things to keep in mind, Protein Quantity Per Meal, Protein’s impact on Insulin,
Protein’s Impact on Glucagon. High Protein Diet and Kidney Disease – 2 POINTS.
25.CARBS – Different Types. How many carbs can a person store in Liver & Muscles. Carbs
role in Glycogen Replenishment. Pre Workout Carbs & it’s impact, Intra Workout Carbs
and it’s impact, and Post workout Carbs & it’s impact. Eating Carbs at night & it’s
impact on Fat Loss. Carb Cycling. How body stores Carbs as Fat – 3 POINTS
26.DIETARY FATS – Different Types. How much Fat Per Day is Needed? – 2 POINTS
27. ALCOHOL – How it’s Metabolised? How it affects your Fat Loss? Overall Impact on
your Health – 1 POINT
28. Muscle Protein Synthesis Vs Muscle Protein Breakdown – Things that affect MPS, How
to Optimize MPS – Things that affect MPB – 2 Points.
29. Leucine Content of Various Foods – Present Full Table – With Referencing – 1 Points.
30. Insulin Spiking of Different Foods – Present full Tables – With Referencing – 1 Points.

STRENGTH TRAINING:
31. Periodisation – Different Types & their definitions – 2 Points.

VARIOUS DIET STRATEGIES:

32. Keto – 1 POINT.
33. Vegetarian & Vegan – 1 POINT.
34. Intermittent Fasting – 1 POINT.

HORMONES:
35. Testosterone - – 1 POINT.
 36. Insulin – 1 POINT.
37. Glucagon – 1 POINT.
38. Ghrelin – 1 POINT.
39. Leptin – 1 POINT.
40. Cortisol – 1 POINT.

SUPER TOPICS – BELOW EACH TOPIC IS WORTH 2 to 3 TOPICS

– BUT, THEY MUST BE DONE WITH GREAT DILIGENCE &
PROPER:

41. Diabetes – Tests to Establish, if You are Diabetic - Food Choices – Things to Keep in
Mind – Exercise Recommendation & Precautions– Supplements for Diabetics – How
Best to Lost Weight, if you are a Diabetic – Difference between Type 1 & Type 2 –
Managing both – 3 POINTS
42. Hypo Thyroid – Tests to Establish, if You are Hypo Thyroid - Food Choices – Things to
Keep in Mind – Exercise Recommendation & Precautions– Supplements for Hypo
Thyroid – Managing the Condition – 3 POINTS
43. PCOD – PCOS – Tests to Establish, if You are suffering from PCOS/PCOD - Food
Choices – Things to Keep in Mind – Exercise Recommendation & Precautions–
Supplements for these conditions – How Best to Lost Weight, if you are suffering from
these conditions – Managing the conditions – 3 POINTS
44. Low OR High BP – Tests to Establish, if You are suffering from Low OR High BP - Food
Choices – Things to Keep in Mind – Exercise Recommendation & Precautions–
Supplements for these conditions – How Best to Lost Weight, if you are suffering from
these conditions – Managing the conditions – 3 POINTS

ASSIGNMENT B TOPICS – PICK YOUR TOPICS FROM BELOW:

SUPPLEMENTS:
1. Whey – Hydrolysate, Isolate, Concentrate, Blend – 2 POINTS
2. Vegan Protein Powder – 2 POINTS
3. Casein – 1 POINTS
4. Creatine – 1 POINTS
5. Fish Oil Vs Krill Oil – 2 POINTS
6. L Carnitine – 2 POINTS
7. Arginine – 1 POINTS
8. Glutamine– 1 POINTS
9. Glucosamine– 1 POINTS
10. Collagen– 2 POINTS
11. ZMA – 1 POINTS
12. Digestive Enzymes for Carbs & Proteins– 3 POINTS
13. Caffeine – 1 POINTS
14. Beta Alanine – 1 POINTS
15. Citruline Malate – 1 POINTS
16. Yohimbine – 1 POINTS
17. Ashwagandha – 3 POINTS
18. Shilajit – 3 POINTS
19. Tribulus – 1 POINTS
20. EAA’s – 2 POINTS
21. BCAA’S – 1 POINTS
22. Leucine – How much is needed Per Meal & Other Key things about Leucine – 1
POINTS
23. Zinc – 1 POINTS
24. Magnesium – 1 POINTS
25. Iron – 1 POINTS
26. Vitamin D – 1 POINTS
27. Vitamin K – 1 POINTS
28. Vitamin C – 1 POINTS
29. Vitamin B – 1 POINTS
30. Vitamin E – 1 POINTS
31. CLA – 1 POINTS
32. ALA – 1 POINTS
33. ECA Stack – 1 POINTS
34. Collagen – 2 POINTS
35. Colostrum – 1 POINTS
36. Biotin – 1 POINTS
 37. Calcium – 1 POINTS

Key Thing To Cover In Supplements Is The Recommended Dosage

DUE DATE FOR THE ABOVE IS SUNDAY 9th AUGUST.

ADDITIONAL NOTES:
1. ALL REFERENCES SHOULD BE AIR TIGHT, AND DONE EXACTLY THE WAY SHOWN AT THE
BOTTOM OF THIS DOCUMENT – THIS IS NON – NEGOTIABLE.
2. You MUST AVOID ALL BLOG/IG/FB/SOCIAL MEDIAL REFERENCES – UNLESS THE
SOURCE/AUTHOR IS EXTREMELY CREDIBLE, like Alan Aragon, Brad Schonfeld, Jose Antonio,
Mike Israltel etc.
3. You can take information from ANYWHERE – JUST MAKE SURE YOU REFERENCE IT & BETTER
STILL, CHECK WITH MYSELF OR 1 OF OUR TUTORS BEFORE YOU USE THAT INFORMATION TO
SAVE YOURSELF THE TIME OF HAVING TO DO IT ALL OVER AGAIN. We will tell you, whether
that SOURCE is credible or not. This is NOT AN ACCEPTED PRACTICE AT A UNIVERSITY LEVEL –
But, I understand and accept the fact, this is NOT A UNIVERSITY SETTING, and for many of you,
this is a WHOLE NEW WORLD & could be an exceptionally TIME CONSUMING AND HAIR
PULLING exercise to find Journal Article References for everything – So, hence I am allowing
this type of Referencing too. But, by the same token, I can not just allow you to abuse the
privilege.
4. You must NOT ADD ANY REFERENCE THAT IS NOT USED IN THE TEXT OF
YOUR ASSIGNMENT.
5. Flow of your assignment should make sense.
6. Anytime you using some information from somewhere, PLEASE
HIGHLIGHT IT IN BOLD & MAKE IT ITALIC, PLUS ADD THE REFERENCE
NUMBER (this is called, “In Text Referencing”) – SEE THE EXAMPLE BELOW
7. BIGGEST OF ALL – YOU MUST NOT COPY AND PASTE YOUR ASSIGNMENT –
THAT IS AN INSTANT FAIL & YOU WILL HAVE TO DO YOUR ASSIGNMENT
ALL OVER AGAIN FROM THE SCRATCH.

BELOW IS HOW YOUR ASSIGNMENT SHOULD LOOK AS A SAMPLE.

Science of fat loss is very complex as it is, however few things are clear. When
you are trying to lose body fat, up to 25% of your weight loss can come from
Lean Mass, primarily muscle tissue (1). Adding further to the above point, study
conducted by Abdul et al (2) showed, when you lose FFM (Fat Free Mass) not
only it lowers EE (Energy Expenditure), but it also effects the Negative Feedback
Loop negatively, which drives your energy intake upwards, in an attempt to
restore FFM.
NOTES: SOME EXCELLENT EXAMPLES OF “IN TEXT” REFERENCING ABOVE.

It’s a given, there will be many variables, for example, like avoiding complete loss
of FFM, can not be controlled 100%, however that does not mean we should not
be trying to “minimize” the damage.

Adding further to above, research by Johnston, C (3) has shown, High Protein
Diet has been shown to boost your postprandial thermogenesis at 2.5 Hour
mark to be DOUBLE when compared to Low Protein/High Carbohydrate Diet.

There is sufficient research (4,5,6) to show, when you consume protein in excess
of 25% to 30% of your overall calories, you can boost your Daily Energy
Expenditure (DEE) by almost 80 to 100 Calories, compared to low Protein Diets.

In summary, if your goal was fat loss, plus minimizing the loss of FFM, then we
must ensure, proper Resistance Training regime is followed along with adequate
amount of protein, at around 25% to 30% of your Daily Calories.

References:
1: Schonfeld, Brad: IG Post of 27th June, 2020. – 1 REFERENCE PER TOPIC FROM A
CREDIBLE SOCIAL MEDIA SOURCE IS ACCEPTABLE
2: Abdul, G Dulloo, Jennifer L.M – Chan & Schutz, Y.: Collateral fattening in body composition
autoregulation: its determinants and significance for obesity predisposition. European Journal
of Clinical Nutrition. 72. 657 – 664 (2018).

3: Johnston, C.S., Day, C.S., Swan, P.D: Postprandial Thermogenesis Is Increased 100% on a
High-Protein, Low-Fat Diet Versus a High-Carbohydrate, Low-Fat Diet in Healthy, Young
Women. Journal of American College of Nutrition. 2002. PMID: 11838888.

4: PMID: 19640952.

5: PMID: 20565999.

EXAMPLE 2 FOR ASSIGNMENT A – PLEASE NOTE – BELOW IS

“PART” OF THE COMPLETE WORK – SO, IF YOU CHOOSE TO DO
THIS TOPIC, PLEASE FOLLOW THE ABOVE GUIDELINES:
Leptin

 Leptin is called as satiety hormone released from fat cells in adipose tissue. It
modulates the size of the adipose tissues. It helps regulate body weight (not only
from meal to meal but in the long run).
 Leptin also impacts . . . . . . . . . . . . .
 Leptin secretion . . . . . . . . . . . . ..
 “When the body is functioning properly, excess fat cells will produce leptin,
which will trigger the hypothalamus to lower the appetite, allowing the body to
dip into the fat stores to feed itself.” (2) – THIS IS A GREAT EXAMPLE OF “IN
TEXT” REFERENCING & IT CORRESPONDS DIRECTLY WITH REFERENCE 2 GIVEN
BELOW.
 Every individual has a leptin threshold which is predetermined by genetic factors.
When leptin level crosses that threshold, our brain thinks that we are not starving
i.e. and we have enough energy to carry out tasks that are costly in terms of energy
expenditure. (e.g. pregnancy)
 Image Source: https://thyroidadvisor.com/role-leptin-thyroid/
 Leptin Resistance:
Unfortunately, when someone is obese, that individual will have t. . . . . . . . . . . . . .. . . . .
....
 What To Do to Reverse Leptin Resistance?
o Avoid processes food
o Eat
o ….
o …..
o …..
o …..
o …..
o
 Congenial Leptin Deficiency:
In such cases, Body doesn’t produce leptin, . . . . . . . . . . .. . .. . . . . . .. .
 Foods to maintain healthy leptin levels:
 Fatty fish
 Lean Protein (e.g. turkey, chicken)
 Zinc
 ….
 …
 ….
 …..
 ….
 ….
 ….
 …

 References
1. Hormone Health Network. "Leptin : Endocrine Society." Hormone.org, Endocrine
Society, 12 July 2020, https://www.hormone.org/your-health-and-hormones/glands-
and-hormones-a-to-z/hormones/leptin

2. Salas-Salvadó , J., Farrés, X., Luque, X., Narejos, S., Borrell, M., Basora, J., Anguera, A.,
Torres, F., Bulló , M., Balanza, R., & Fiber in Obesity-Study Group (2008). Effect of two
doses of a mixture of soluble fibres on body weight and metabolic variables in
overweight or obese patients: a randomised trial. The British journal of nutrition, 99(6),
1380–1387. https://doi.org/10.1017/S0007114507868528

EXAMPLE 1 FOR ASSIGNMENT B – PLEASE NOTE – BELOW IS

“PART” OF THE COMPLETE WORK – SO, IF YOU CHOOSE TO DO
THIS TOPIC, PLEASE FOLLOW THE ABOVE GUIDELINES:

Creatine
Creatine (i.e. methylguanidoacetic acid) is a non-protein nitrogen compound. Approximately 95% of it is
found in skeletal muscle, however, it is also found in the heart, brain and other tissues. Creatine is
involved in ATP regeneration.

In the body, creatine is created at a rate of approximately 1-2 gm per day mainly in the liver via the
synthesis of arginine, glycine and methionine. Humans can ingest small amounts of creatine from beef,
pork and certain fish.

Normally, the rate of creatine production and its non-enzymatic degradation into creatinine are
maintained at equilibrium. However, when creatine supplementation is consumed for several weeks,
the increase in creatinine levels will be excreted into the urine without causing any harm to the body.

Type and Role of Creatine Supplementation

Creatine monohydrate has greater benefits to strength, lean mass and/or performance as compared to
creatine obtained from consuming creatine rich foods. It has also been proven to be safe for
consumption for many years.
Creatine supplementation can enhance glycogen storage in muscle, and also increase insulin sensitivity.
Creatine supplementation has been shown to improve the ability to reason quickly and think abstractly
in vegetarians as well as improve certain memory tests in elderly subjects.
From an exercise point of view, Creatine supplementation may be of moderate benefit to endurance
athletes under certain circumstances (i.e. high carbohydrate intake and intense exercise).
It should be kept in mind that consumption of Creatine supplementation during the first few days might
lead to increase in body weight by several Kg due to the intra- and extra-cellar water retention and
protein and/or glycogen accretion.

Expected Side Effects of Creatine

 Increase in body weight by 2% during the Creatine loading phase due to increased muscle water
content and increased muscle glycogen storage
 Slight impairment in weight-related performance in running and in other sports in which body
weight influenced energy demand
 Reduced active range of motion of shoulder extension, abduction and ankle dorsiflexion

How to enhance the effectiveness of creatine storage in skeletal muscle

 Exercise
 Co-ingestion
o Option 1 : Consuming Creatine + Carbohydrates :
 Co-ingestion of creatine with carbohydrate (94 gm Carbohydrates per 5 g of
Creatine)
o Option 2 : Consuming Creatine + Carbohydrates + Protein
 Co-ingestion of 5gm Creatine with 47 gm Carbohydrates plus 50 gm Protein
NOTE: IF YOU MAKE RECOMMENDATIONS LIKE THE HIGHLIGHTED
PART ABOVE, YOU MUST GIVE “IN TEXT” REFERENCING & SAME
BELOW – THIS IS AN EXAMPLE OF WHAT “NOT” TO DO! SO, PLEASE
TAKE NOTE.

Myths Busted
Creatine does not cause muscle cramps/pulls/ strains, dehydration, or kidney/liver stress

Recommended Dosage
Method 1
 Loading Phase
o 20-25 g creatine (0.3 g/kg day) (almost every 4 hours) for 5-7 days
 Maintenance Phase
o Approximately ~3-5 g (0.03 g/kg day) per day as a maintenance dose

Method 2
 Daily single dose of around 3 – 6 g or between 0.03 to 0.1 g/kg/d
 This method takes longer (between 21 - 28 days) to produce ergogenic effects
Method 3
 20 g CM taken in 1g doses (evenly ingested at 30-min intervals) for 5 days
 Results indicate an estimated 13% increase in whole body retention of Creatine by this
method
References
1. Naderi, A., de Oliveira, E. P., Ziegenfuss, T. N., & Willems, M. T. (2016). Timing, Optimal Dose and
Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition. Journal of exercise
nutrition & biochemistry, 20(4), 1–12. https://doi.org/10.20463/jenb.2016.0031

2. Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific
view to exercise/sports performance: an update. Journal of the International Society of Sports
Nutrition, 9(1), 33. https://doi.org/10.1186/1550-2783-9-33

EXAMPLE 2 FOR ASSIGNMENT B – PLEASE NOTE – BELOW IS

“PART” OF THE COMPLETE WORK – SO, IF YOU CHOOSE TO DO
THIS TOPIC, PLEASE FOLLOW THE ABOVE GUIDELINES:
BELOW EXAMPLE HAS NO IN TEXT REFERENCING – WHICH IS
WHERE YOU WILL LOSE MARKS – IN TEXT REFERNCING IS VERY
IMPORTANT & YOU MUST DISPLAY THAT AT EVERY
OPPORTUNITY.

Vitamin D
 Vitamin D is the "sunshine vitamin," as it is produced in the skin on sun exposure.
 It is required to maintain serum calcium concentration within the normal physiologic range for
musculoskeletal health
 Deficiency in children causes rickets and prevents children from reaching their peak bone mass
and genetically determined height
 In adults, vitamin D deficiency results in muscle weakness and muscle pain.
 Vitamin D deficiency (level < 30 ng/mL) and insufficiency (level between 20 to 30 ng/mL) are a
global problem.
 Those at high risk of vitamin D deficiency are pregnant women, African Americans, Hispanics,
obese adults, and children
 Vitamin D is fat-soluble and stored in body fat.
 Obese people require larger units of vitamin D supplementation to maintain an adequate serum
level of vitamin D as a greater amount of vitamin D is stored in fat, and less is available for
biological functions
 Natural sources of vitamin D include
o Oily fish such as salmon, mackerel, and sardines.
o Fortified foods such as milk, orange juice and some bread and cereals
  Oral Vitamin D supplements are available in strengths of 1000 IU, 2000 IU, 5000 IU, and 50,000
IU 

Recommended Dosage

References
1. Chauhan K, Shahrokhi M, Huecker MR. Vitamin D. [Updated 2020 Jul 8]. In:
StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020
Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441912/
2. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

FEW KEY POINTS TO NOTE IN THE ABOVE REFERENCING:

 Above referencing is not 100% TEXT BOOK UNIVERSITY STANDARD & THIS
IS DONE DELIBERATELY TO GIVE YOU GUYS AN EXAMPLE OF HOW MUCH
LEEWAY WE WILL ALLOW YOU.

 KEY THING FOR US IS, YOUR REFERECES SHOULD BE EXTREMELY EASILY

TRACEABLE & REACHABLE.

 WE WILL NOT MARK YOU DOWN, IF YOUR REFERENCING IS NOT 100% AS

PER APA – BUT, AS LONG AS YOU MEET THE ABOVE CRITERIA, YOU WILL
BE FINE.
PLEASE TAKE NOTE:

 YOU WILL BE MARKED ONLY ON THE MAXIMUM OF THE POINTS

FOR EACH GRADE’S POINTS.
 FOR EXAMPLE – YOU CAN’T DO 23 POINTS WORTH OF WORK,
AND EXPECT TO SCORE A HD – REGARDLESS OF HOW MANY
POINTS WORTH OF WORK YOU DO – YOU WILL ONLY BE
MARKED ON THE #FIRST 20 POINTS WORTH OF WORK – SO, NO
BENEFIT OF DOING ADDITIONAL WORK
 PLEASE STICK WITH THE POINTS YOU ARE AIMING FOR & DON’T
WASTE YOUR TIME ON ADDITIONAL WORK

I’LL DO A LIVE TO ANSWER ANY QUESTIONS TOO.

Wish you all the best.

Cheers Coach Harry.