ch 11: Supplements Flashcards
caffeine doses of ____ mg/Kg BW can increase endurance PERFORMANCE
1-3.2 mg/kg BW
the supplement manufacturer is responsible for but not required to test ______ of their product
safety
creatine supplementation
acute increase = ___ g/d for 6 days then maintain at 3 g
slow increase = ____ g/d over 1 month
20 g/day
3 g/day
creatine is phosphorylated then turned to____ in creatine cycle providing high synthesis rate during short intense bursts
ATP
there is more caffeine in filter ____ beans
robusta
caffeine peaks at ___ min and has a half life of 2-10h
60 min
caffeine doses of ____ mg/Kg BW can increase endurance CAPACITY
3-9 mg/kg BW
athletes should critically examine nutritional supplement _____
studies
4 mechanisms by which caffeine exerts ergogenic effects
- stimulates lipolysis
- effects skeletal muscle
- incraeses excitability of muscle fiber
- stimulates CNS
creatine can endogenously be synthesized from ____ and _____
glycine
arginine
during intense exci, intracellular buffers are insufficient to buffer all the h+ so ions are formed and sent in circulation. bicarbonate buffers these h+ in _____
blood
scientific evidence for: HMB, a metabolite of leucine claimed to decrease protein breakdown, increase muscle mass and strength
possible small effects on lean body mass and strength
excessive bicarbonate doses can GI distress bc rx of bicarb and stomach HCL increases ____
CO2
In US, the dietary supplement health and education act passed a law making ____ safety evaluations no longer required
premarket
caffeine is degraded in ___ and excreted in urine and sweat
liver
alkalinizers like sodium bicarbonate and sodium citrate work by _____ H+ ions
buffering
beetroot juice increases performance in ____ intensity exercise but not in ____ exercise
high
endurance
beetroot juice is a source of _____ which mouth bacteria transforms to nitrite which increases NO in blood = vasodilation
nitrate
supplement manufacturers cannot claim cure or releif from specific health conditions or contains phamacological uses but can claim (3)
- health claim
- structure/function
- nutrient content
oral and diet ingestion is approx___ g/day and the same amount is extreted in urine daily
2 g/day
creatine may have better effects in people with low ____ creatine concentrations and if ingested with ____
initial
carbs
the ____ is a non-profit organization that estabishes and verifies standards for quality, purity, manufacturing practices and ingredients
USP
united states pharmacopeia
______ mmol of beetroot juice is effective at improving exercise tolerance (chronic ingestion even more effective)
6-8 mmol
A general dose of ___ mg/kg BW of caffeine will have an effect but bigger doses may produce increased benefits
3 mg/kg BW
the _____ has jurisdiction over advertising and requires it to be truthful and have adequate substantiation for all objective product claims
FTC
federal trade commision
caffeines stimulant properties have been shown to increase exercise duration and decrease perceived ____
exertion
scientific evidence for: caffeine, a substance in chocolate and coffee claimed to increase alertness
improves performance in most events except short high intensity exercise
increases cognitive function during exercise
creatine mechanisms of action (4)
- increase PCr in type 2 fibers
- increase Pcr resynthesis
- decrease lactic acid formation
- buffer H+ to delay fatigue
_________________regulates vitamins/minerals, herbal remidies, homeopathic and traditional medecines, probiotics and other by providing a natural product number to liscenced products
National health products directorate
side effects of craetine is an average of ___kg gained from water retention
1 kg
anthything that enhances a person’s ability to perform work or improves athletic performance is considered an ________
ergogenic aid
The ____ does not control supplements, but has jurisdiction over labels w/ infrequent monitoring
FDA
creatine is found in fish and meat, so ___________rely on endogenous production
vegetarians
scientific evidence for: alkalinizers like bicarbonate which are buffers claimed to buffer lactic acid and improve high intensity exercise performance
improve high intenisty exercise performance
prohormones claimed to increase testosterone (5)
- androstenodione
- androstenodiol
- 19-nor-4-androstenodione
- 19-nor-4- androstenodiol
- DHEA
optimal bicarbonate dose is ____ mg/kg BW
300 mg/kg BW
WADA prohibits at all times (4)
- B2 Agonists (except certain asthma meds)
- Anti-estrogen agents
- Diuretics and other masking agents
- glucosteroids (except dermatological preparations and only DURING comp)
scientific evidence does ____ support claim that prohormones can increase tenstosterone and strength (precursors for tetsosterone are also precursors for estrogen)
not
scientific evidence for: beetroot juice, a good source of dietary nitraite claimed to decrease oxygen cost of exercise and improve endurance
dereases the oxygen cost of exercise and improves endurance
scientific evidence for: creatine, a high energy phosphate carrier claimed to improve strength, reduce fatigue and increase protein synthesis
improves performane in single and repeated sprint bouts
improves recovery between bouts
