Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Sports Nutrition > Chapter 10: Ergogenic Sports Supplements > Flashcards

Chapter 10: Ergogenic Sports Supplements Flashcards

1
Q

Naturally occurring substance from leucine

A

HMB

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

_ % of leucine is converted to HMB in the body

Effective?

A

5%

Yes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Functions of _:

Stabilize cell membrane of muscles
Stimulate protein synthesis by activation of mTOR pathway
Decrease protein breakdown

A

HMB

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Provides substrate for cholesterol synthesis needed to form and stabilize the muscle cell membrane

A

HMB

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Dose for HMB retention

Total per day

A

Multiple does of 1 gram during the day

3 g/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

_

Most powerful source of choline

Effective?

A

alpha-GPC

Too early to tell

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Phospholipid, Derived from soy lecithin

Enhance cognition and boost athletic performance

A

Alpha- GPC

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Plays a major role in fat and cholesterol metabolism
Increase hepatic fat oxidation

Mimic hormonal response to exercise

A

Alpha- GPC

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

_ vitally involved in muscle contraction and in regulating our physiological response to exercise

A

Acetylcholine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

_ is a monosaccharide that provides the backbone to DNA, RNA

A

D-ribose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

It is SPECULATED that _ :

Enhances exercise performance enhancing ATP resynthesis

Effective?

A

D-ribose

NO

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

_ linked to hypoglycemia and hyperuricemia

A

D-ribose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

_ most abundant amino acid in the body

A

L-glutamine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Major site for glutamine synthesis and storage in human body 90%

Rest stored in:

A

Skeletal muscle

Lungs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

_ stimulates protein synthesis and glycogen resynthesis after exhaustive exercise

NO ergogenic effect from supplementation

A

L-glutamine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Synthesis of _ is dependent mechanical activation of mTOR by resistance exercise

Oral supplement may augment signaling response when mTOR is activated by exercise

Effective?

A

Phophaditic acid

Too early to tell

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Muscle pH buffer

Higher levels in elite athletes and body builders

A

Beta-alanine (carnosine)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Rate limiting precursor to carnosine within muscle fibers

A

Beta-alanine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

_ supplementation:

Increase total work done
Improve endurance capacity
Increase lean body mass
Delay onset of fatigue

A

Beta-alanine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Side effect of beta-alanine

Effective?

A

Parasthesia (pins and needles)

Yes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Body water reduction of _ % adversely effects performance

A

2-3%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

_ induces hyperhydration by inducing an osmotic gradient

Increase exercise performance

Hydration can be sustained for _ hours

A

Glycerol

Up to 49 hours

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Side effects of _:

Nausea
Gastrointestinal discomfort
Dizziness
Headache

A

Glycerol

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Glycerol

Grams?
Add to how much fluid?
How long before exercise?

A

1.2/kg

26 mL/kg of body weight

60 minutes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

_ and _ increase body water, reduce thermal and cardiovascular response to exercise

A

Glycerol and creatine

26
Q

_:

Derived from glycine
Discovered in sugar beets

Effective?

A

Betaine

Too early to tell

27
Q

_ can be synthesized by the oxidation of choline in the liver and kidneys

A

Betaine

28
Q

Main role of betaine…

_ donor

A

Protect cells from dehydration by increasing water retention

Methyl

29
Q

_ increases:

Increase sprint performance

Methionine levels

A

Betaine

30
Q

Increase protein metabolism

Assist in absorption of amino acids

(Probiotic)

A

Bacillus coagulans GBI-30

31
Q

Probiotics effective?

A

Too early to tell

32
Q

_binds to neutrophils (immune cells)

Reduces URTI incidents, symptoms and severity

A

Beta glucans (bakers yeast)

33
Q

_ increases:

Overall health

Decrease:
Fatigue
Anger
Confusion

A

Bakers yeast beta glucan

34
Q

Beta glucan:

Dose per day/ frequency

Effective?

A

250 mg
Daily

Yes

35
Q

_ supplement:

Antioxidant
High amt in apples, black and green tea
Might be best consumed in multi-ingredient formula

Effective?

A

Quercitin

Not effective

36
Q

_
Red carotenoid
Occurs in salmon, shrimp, algae
Antioxidant

Might reduce lactate buildup and improve endurance performance

A

Astaxanthin

Too early to tell

37
Q

_
Antioxidant, regenerates other antioxidants
Inhibit cell death

Generates energy by converting carbs and fats into ATP

A

Coenzyme Q10

38
Q

Meat, fish, soybean, olive or grape seed oil are high in _ concentrations

Effective?

A

CoQ10

Not effective

39
Q

Maintain structural integrity of cell membranes, fat transportation and metabolism, cell signaling

Found in milk, eggs, liver and peanuts

A

Choline

40
Q

Supplementing with _ results in:

More rapid return of heart rate to normal levels in cycling

Decrease in lactic acid levels

A

PC or inorganic choline

41
Q

Choline effective?

Reduced Plasma choline levels results in:

A

Yes

Reduced performance

42
Q

_ found in lettuce, spinach, beetroot

A

Nitrates

43
Q

_ reduce whole body oxygen cost during physical exercise

A

Nitrates

44
Q

Plasma nitrites are _ with high intensive endurance exercise

A

Positively correlated

45
Q

_ is an amino acid that produced in body

A

L-carnitine

46
Q

L- carnitine produced from _ and _

Effective?

A

Methionine and lysine

No, too high caloric load needed to achieve effects

47
Q

_ essential for transporting long chain fatty acids into the _ for fat breakdown and energy generation

A

L-carnitine

48
Q

_ most concentrated in the brain

_ grams in brain

A

Phosphatidylserine

30

49
Q

Only FDA approvqed health claim that this nutritional ingredient improves brain functions

A

PS

50
Q

_ improves the following in athletes:

Mood 
Cognitive functioning
Performance 
Decreased soreness following exercise
Improved mental readiness
A

PS

51
Q

_ amino acid, found in green tea leaves, reduces mental stress, no drowsiness

A

L-theanine

52
Q

Dosage of L-Theanine that will accelerate mental regeneration after physical exercise

A

50 mg post workout

53
Q

Immune boost:

2

A

Bakers yeast beta glucan

Probiotics

54
Q

Mental

2

A

PS

L-Theanine

55
Q

Improve strength

2

A

HMB

Beta -alanine

56
Q

Improve endurance

1

A

Nitrates

57
Q

Hydration

A

Glycerol

Betaine

58
Q

One of the muscles key pH buffers

A

Carnosine

59
Q

600 mg/ 6 days

Dose for _ to enhance lower body force production

A

Alpha-GPC

60
Q

750 mg/ day

Dose for _ for 10 days improves time to exhaustion

A

Phosphatidylserine

Sports Nutrition (10 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions