Chapter 10: Ergogenic Sports Supplements Flashcards
Naturally occurring substance from leucine
HMB
_ % of leucine is converted to HMB in the body
Effective?
5%
Yes
Functions of _:
Stabilize cell membrane of muscles
Stimulate protein synthesis by activation of mTOR pathway
Decrease protein breakdown
HMB
Provides substrate for cholesterol synthesis needed to form and stabilize the muscle cell membrane
HMB
Dose for HMB retention
Total per day
Multiple does of 1 gram during the day
3 g/day
_
Most powerful source of choline
Effective?
alpha-GPC
Too early to tell
Phospholipid, Derived from soy lecithin
Enhance cognition and boost athletic performance
Alpha- GPC
Plays a major role in fat and cholesterol metabolism
Increase hepatic fat oxidation
Mimic hormonal response to exercise
Alpha- GPC
_ vitally involved in muscle contraction and in regulating our physiological response to exercise
Acetylcholine
_ is a monosaccharide that provides the backbone to DNA, RNA
D-ribose
It is SPECULATED that _ :
Enhances exercise performance enhancing ATP resynthesis
Effective?
D-ribose
NO
_ linked to hypoglycemia and hyperuricemia
D-ribose
_ most abundant amino acid in the body
L-glutamine
Major site for glutamine synthesis and storage in human body 90%
Rest stored in:
Skeletal muscle
Lungs
_ stimulates protein synthesis and glycogen resynthesis after exhaustive exercise
NO ergogenic effect from supplementation
L-glutamine
Synthesis of _ is dependent mechanical activation of mTOR by resistance exercise
Oral supplement may augment signaling response when mTOR is activated by exercise
Effective?
Phophaditic acid
Too early to tell
Muscle pH buffer
Higher levels in elite athletes and body builders
Beta-alanine (carnosine)
Rate limiting precursor to carnosine within muscle fibers
Beta-alanine
_ supplementation:
Increase total work done
Improve endurance capacity
Increase lean body mass
Delay onset of fatigue
Beta-alanine
Side effect of beta-alanine
Effective?
Parasthesia (pins and needles)
Yes
Body water reduction of _ % adversely effects performance
2-3%
_ induces hyperhydration by inducing an osmotic gradient
Increase exercise performance
Hydration can be sustained for _ hours
Glycerol
Up to 49 hours
Side effects of _:
Nausea
Gastrointestinal discomfort
Dizziness
Headache
Glycerol
Glycerol
Grams?
Add to how much fluid?
How long before exercise?
1.2/kg
26 mL/kg of body weight
60 minutes
_ and _ increase body water, reduce thermal and cardiovascular response to exercise
Glycerol and creatine
_:
Derived from glycine
Discovered in sugar beets
Effective?
Betaine
Too early to tell
_ can be synthesized by the oxidation of choline in the liver and kidneys
Betaine
Main role of betaine…
_ donor
Protect cells from dehydration by increasing water retention
Methyl
_ increases:
Increase sprint performance
Methionine levels
Betaine
Increase protein metabolism
Assist in absorption of amino acids
(Probiotic)
Bacillus coagulans GBI-30
Probiotics effective?
Too early to tell
_binds to neutrophils (immune cells)
Reduces URTI incidents, symptoms and severity
Beta glucans (bakers yeast)
_ increases:
Overall health
Decrease:
Fatigue
Anger
Confusion
Bakers yeast beta glucan
Beta glucan:
Dose per day/ frequency
Effective?
250 mg
Daily
Yes
_ supplement:
Antioxidant
High amt in apples, black and green tea
Might be best consumed in multi-ingredient formula
Effective?
Quercitin
Not effective
_
Red carotenoid
Occurs in salmon, shrimp, algae
Antioxidant
Might reduce lactate buildup and improve endurance performance
Astaxanthin
Too early to tell
_
Antioxidant, regenerates other antioxidants
Inhibit cell death
Generates energy by converting carbs and fats into ATP
Coenzyme Q10
Meat, fish, soybean, olive or grape seed oil are high in _ concentrations
Effective?
CoQ10
Not effective
Maintain structural integrity of cell membranes, fat transportation and metabolism, cell signaling
Found in milk, eggs, liver and peanuts
Choline
Supplementing with _ results in:
More rapid return of heart rate to normal levels in cycling
Decrease in lactic acid levels
PC or inorganic choline
Choline effective?
Reduced Plasma choline levels results in:
Yes
Reduced performance
_ found in lettuce, spinach, beetroot
Nitrates
_ reduce whole body oxygen cost during physical exercise
Nitrates
Plasma nitrites are _ with high intensive endurance exercise
Positively correlated
_ is an amino acid that produced in body
L-carnitine
L- carnitine produced from _ and _
Effective?
Methionine and lysine
No, too high caloric load needed to achieve effects
_ essential for transporting long chain fatty acids into the _ for fat breakdown and energy generation
L-carnitine
_ most concentrated in the brain
_ grams in brain
Phosphatidylserine
30
Only FDA approvqed health claim that this nutritional ingredient improves brain functions
PS
_ improves the following in athletes:
Mood Cognitive functioning Performance Decreased soreness following exercise Improved mental readiness
PS
_ amino acid, found in green tea leaves, reduces mental stress, no drowsiness
L-theanine
Dosage of L-Theanine that will accelerate mental regeneration after physical exercise
50 mg post workout
Immune boost:
2
Bakers yeast beta glucan
Probiotics
Mental
2
PS
L-Theanine
Improve strength
2
HMB
Beta -alanine
Improve endurance
1
Nitrates
Hydration
Glycerol
Betaine
One of the muscles key pH buffers
Carnosine
600 mg/ 6 days
Dose for _ to enhance lower body force production
Alpha-GPC
750 mg/ day
Dose for _ for 10 days improves time to exhaustion
Phosphatidylserine
