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Sport nutrition (EXCI 445) > Chapter 11- Supplements and Ergogenic Aids > Flashcards

Chapter 11- Supplements and Ergogenic Aids Flashcards

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Sports Trivia flashcards
1
Q

what is an ergogenic aid ?

A

enhances a person’s ability to perform work and improves athletic performance

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2
Q

what regulates supplements in Canada ?

A

the National Health Products Directorate

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3
Q

what does the National Health Products regulate and in which country ?

A

Canada

vitamins, minerals, homeopathic medicine, probiotics, traditional medicines

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4
Q

what must be, in Canada, found on the box of a non-prescription substance ?

A

the NPN (Natural Product Number)

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5
Q

what are supplements regulated by in the US?

A

Dietary Supplement Health and Education Act

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6
Q

what is a dietary supplement according to the DSHEA in the US ?

A

a product (other than tobacco) that is intended to supplement the diet, that contains 1 or more of these:

vitamin 
herb 
mineral 
amino acid
metabolite, concentrate, etc

intended for digestion

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7
Q

do supplements need FDA approval ?

A

no

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8
Q

what is the ruling of the Federal Trade Commission (US) about supplements ?

A

advertising should be truthful and not misleading

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9
Q

what are the supplement manufacturer’s responsibility and exemption in US ?

A

responsible for safety,

but isn’t required to prove safety and prove claims

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10
Q

what are 2 things US supplements cannot claim? 3 things they can ?

A

NO
cure or relief of specific health issue
pharmacological uses

YES
health claim
structure/function
nutrient content

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11
Q

what are factors that influence dietary supplement effectiveness ?

A

plant species, soil, harvesting, part of plant used, storage

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12
Q

what is the United States Pharmacopeia?

A

non profit that establishes and verifies standards for ingredients, purity, etc of supplements
you can get their verification mark

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13
Q

what are 5 things you need to test and verify to get the USP verification mark on your supplement ?

A 
listed ingredients
ingredient amounts
contaminants
metabolism of ingredients 
good manufacturing practices
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14
Q

what is doping ?

A

use of banned substances that enhance athletic performance

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15
Q

what are the 4 main categories of prohibited substances ?

A

b2 agonists
anti-estrogen agents
diuretics and masking agents
glucocorticosteroids

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16
Q

what is the action of b2 agonists ?

A

relaxation of bronchiolar smooth muscle

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17
Q

what is the action of anti-estrogen agents ?

A

blocks conversion of testosterone into estrogen, and lowers the effects of estrogen

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18
Q

what is the action of diuretics and masking agents ?

A

conceal use of other substances

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19
Q

what is the action of glucocorticosteroids ?

A

delay fatigue via increased fat mobilization

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20
Q

of the 4 classes of banned substances, which ones are banned at all times, and which ones are banned only during competition ?

A

banned at all times :
b2 agonists
anti-estrogen agents
diuretics and masking agents

only during competition:
glucocorticosteroids

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21
Q

what are exceptions to the ban on b2 agonists ?

A

the asthma medications (terbutaline, salbutamol, salmeterol, formoterol)

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22
Q

what are two classes of anti-estrogen agents ?

A 
aromatase inhibitors (letrozole) 
selective estrogen receptor modulators (tamoxifen, clomiphene)
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23
Q

what is aromatase ?

A

the enzyme that synthesizes estrogen

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24
Q

what are three classes of diuretics and masking agents ?

A

diuretics (-amide)
alpha-reductase inhibitors
plasma expanders

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25
Q

can someone be excused from a doping test if they did not know ?

A

NO

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26
Q

what are 4 causes of inadvertent doping

A

ignorance
contamination
names on ingredient list not recognized
not all ingredients listed

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27
Q

what are prohormones ?

A

precursor substances

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28
Q

what are 5 prohormones with the claimed action of increasing testosterone ?

A 
androstenedione
androstenediol
19-Nor-4-androstenedione
19-Nor-4-androstenediol
DHEA
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29
Q

what does DHEA stand for ?

A

dehydroepiandrosterone

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30
Q

what kind of fat is used as a supplement by strength and power athletes ?

A

medium chain triglycerides

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31
Q

what are the 5 supplements that may be beneficial ?

A 
beta hydroxy beta methylbutyrate 
caffeine
creatine
sodium bicarbonate
sodium citrate
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32
Q

what is betahydroxybetamethylbutyrate? claim and scientific evidence ?

A

metabolite of eaa leucine

claim that decreases protein breakdown, improve muscle mass and increase strength

possible small effect on lean body mass and strength but nothing about breakdown

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33
Q

what is caffeine? claim and scientific evidence ?

A

substance in chocolate and coffee

claim that increases performance and alertness

improves performance in most events and cognitive function

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34
Q

caffeine may be beneficial, except for this athlete:

A

short high intensity exercise

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35
Q

what is creatine ? claim and scientific evidence ?

A

high energy phosphate carrier

claim that improves strength, reduces fatigue, and increases protein synthesis

improves performance in sprint bouts and in recovery, but nothing about anabolic properties

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36
Q

what is sodium bicarbonate ? claim, scientific evidence ?

A

buffer in blood

claim that buffers lactic acid and improves high intensity exercise performance

does improve high intensity exercise performance

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37
Q

what is sodium citrate ? claim, scientific evidence ?

A

buffer

claim that buffers lactic acid and improves high intensity exercise performance

can improve performance with large doses

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38
Q

what is the drug that was first developed in East Germany?

A

androstenedione

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39
Q

does androstenedione actually help with anabolic properties ? what are its known effects ?

A

not much research about anabolic properties

however: acne, facial hair, prostate growth, impaired testicles

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40
Q

what is the negative health effect of androstenedione ?

A

decrease in HDL

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41
Q

is caffeine readily absorbed ?

A

yes

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42
Q

when will you get peak levels of caffeine ?

A

1hr after consumption

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43
Q

what is the half life of caffeine ?

A

2-10 h

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44
Q

where is caffeine degraded ?

A

in liver

45
Q

how is caffeine eliminated ?

A

urine and sweat

46
Q

is caffeine controlled by the doping agencies ?

A

until 2004 it had a set tolerance limit

now it’s allowed but monitored

47
Q

what is the most widely consumed drug in Europe and North America ?

A

caffeine

48
Q

how does caffeine affect endurance exercise ? at what amounts ?

A

it increases performance when ingested 1-3.2 mg /kg BW

it increases capacity when ingest 3-9 mg/kg/ BW

49
Q

how does caffeine affect a 85% VO2max test ?

A

increases time to exhaustion by 10-20%

lower RPE

50
Q

why does caffeine enhance maximal exercise (mechanism)(3)

A

effect on NM pathways that facilitate muscle fiber recruitment
muscle ion handling
enhanced anaerobic energy production

51
Q

how does caffeine affect maximal exercise ? at what amounts ?

A

6 mg/kg bw improves time to exhaustion

52
Q

how much time does maximal exercise have to last for caffeine to have an effect

A

5 min

53
Q

how does caffeine affect supramaximal exercise and at what amounts ?

A

no effect

54
Q

how does caffeine affect cognitive function

A

positively

55
Q

what dosage do you need of caffeine to have an ergogenic effect ?

A

3 mg/kg bw

56
Q

what happens if you take a higher dose of caffeine ?

A

increased benefit

57
Q

what difference will there be in ergogenic effect between a habitual and non habitual caffeine user ?

A

no change in performance

58
Q

what is more potent: caffeine supplement or coffee ?

A

supplement

59
Q

what is more potent: filter coffee or espresso ?

A

filter

60
Q

how does caffeine act on availability of substrate or catecholamines ?

A

it does not

61
Q

what are the 4 suggested mechanisms of ergogenic effects of caffeine ?

A

stimulates lipolysis and increases fat oxidation (by increasing epinephrine or by antagonizing adenosine receptors which usually repress HSL and fat oxidation)

direct effect on skeletal muscle (increase in cAMP, in vitro)

increase influx of Ca, resulting in increased excitability of muscle fibers

stimulates CNS (which affects RPE and NT release)

62
Q

is caffeine a diuretic ?

A

yes in large amounts

63
Q

what is the effect of caffeine on BP and HR

A

increases it

64
Q

can caffeine cause GI distress ?

A

yes

65
Q

can extreme caffeine intake cause death?

A

yes

66
Q

what kind of GI problems may caffeine cause ?

A

peptic ulcer

67
Q

what is the relationship between caffeine and CHO absorption ?

A

unclear

68
Q

what percentage of athletes in the 1996 Atlanta Olympics used creatine ?

A

80%

69
Q

what three aa are used to synthesize creatine ?

A

glycine, arginine and methionine

70
Q

creatine is created from which aa ?

A

glycine

71
Q

how many grams of creatine do humans carry /kg muscle

A

2g

72
Q

is creatine an essential compound ?

A

no, natural occurs in muscle

73
Q

where does most creatine synthesis take place

A

liver and kidney

74
Q

where is the creatine pool mostly situated

A

muscle (skeletal and heart)

75
Q

where are there small creatine pools

A

brain, liver, kidneys

5%

76
Q

how does muscle take up creatine ?

A

through a Na dependent active transport

then, creatine is trapped in muscle

77
Q

which enzyme synthesizes phosphocreatine

A

creatine kinase

78
Q

is the PCr equation reversible ?

A

yes

79
Q

what is the role of creatine in muscle ? (2)

A

to provide Pi for the ATP regeneration in first 5 seconds to allow time for glycolysis to speed up
however, depleted fast

also works as a buffer for H+

80
Q

how much relative [Pcr] is there to [ATP]

A

4x more PCr

81
Q

what effect does creatine have in high intensity exercise

A

increase strength, force production, torque

82
Q

what effect does creatine have in endurance exercise ?

A

Cr contribution is minimal bc ATP resynthesized in oxidative phosphorylation in mitochondria
however, it aids in shuttling the ATP back by breaking it down and reassembling it in muscle

but no effect, or negative effect due to weight gain

83
Q

how does creatine supplementation usually happen in terms of schedule ?

A

loading regimen

84
Q

what does a creatine acute increase look like

A

20g/d for 6 days

then, maintenance of 2-3g/d

85
Q

what does a creatine slow increase look like ?

A

3g/d

86
Q

what is the difference in effectiveness between creatine acute or slow increase ?

A

none, total creatine concentration similar

87
Q

what will give one the largest creatine increase ?

A

if you start off with the lowest creatine concentration (ceiling effect)

88
Q

what coingestion may aid creatine uptake ?

A

with CHO

89
Q

what is the variability in response to creatine ?

A

some (30%) are non-responders

90
Q

total muscle creatine concentration increase is correlated w what ?

A

larger performance benefit

91
Q

what is the main creatine side effect and why?

A

weight gain (0.5-3.5 kg) due to water retention and decrease in urine and increased intracellular osmolarity

92
Q

is creatine a diuretic ?

A

no, the opposite

93
Q

studies have found which detrimental health effects of creatine ?

A

none, all are anecdotal

94
Q

creatine can change BP in what manner

A

increase it

95
Q

2 examples of alkalinizers

A

sodium citrate and bicarbonate

96
Q

when are alkalinizers useful ?

A

in sports where it’s maximal effort for over 30 seconds but under 10 min

97
Q

what is the mechanism of an alkalinizer ?

A

buffers muscle acidity

98
Q

which energy production mechanism is the alkalinizer counteracting ?

A

glycolysis

99
Q

how much does pH drop in glycolysis ?

A

by 0.5

100
Q

where do alkalinizers act on lactic acid ?

A

in BLOOD not muscle

101
Q

what are primary buffers ?

A

phosphates and tissue proteins

102
Q

what is the formula for sodium bicarbonate ?

A

NaHCO3

103
Q

what is the formula of what happens in bicarbonate buffering ?

A

H+ HCO3 –> H2CO3 –> H2O CO2

104
Q

what is the optimal dose of sodium bicarbonate ?

A

300 mg/kg BW

105
Q

if you take this dose or less of sodium bicarbonate, there will be no effect

A

100 mg/kg BW

106
Q

if you take this dose or more of sodium bicarbonate, you may have side effects like cramps and bloating

A

300 mg/kg BW

107
Q

what are three events that NaHCO3 could help

A

400 m dash
speed skating
track cycling

108
Q

why does NaHCO3 cause GI distress ?

A

CO2 distending the stomach wall

Sport nutrition (EXCI 445) (17 decks)

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