Chapter 11- Supplements and Ergogenic Aids Flashcards by Bianca Marcovecchio

what is an ergogenic aid ?

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

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what regulates supplements in Canada ?

the National Health Products Directorate

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

Canada

vitamins, minerals, homeopathic medicine, probiotics, traditional medicines

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

the NPN (Natural Product Number)

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what are supplements regulated by in the US?

Dietary Supplement Health and Education Act

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

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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do supplements need FDA approval ?

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

advertising should be truthful and not misleading

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

responsible for safety,

but isn’t required to prove safety and prove claims

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

NO
cure or relief of specific health issue
pharmacological uses

YES
health claim
structure/function
nutrient content

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what are factors that influence dietary supplement effectiveness ?

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

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what is the United States Pharmacopeia?

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

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

listed ingredients
ingredient amounts
contaminants
metabolism of ingredients 
good manufacturing practices

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what is doping ?

use of banned substances that enhance athletic performance

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what are the 4 main categories of prohibited substances ?

b2 agonists
anti-estrogen agents
diuretics and masking agents
glucocorticosteroids

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what is the action of b2 agonists ?

relaxation of bronchiolar smooth muscle

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what is the action of anti-estrogen agents ?

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

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what is the action of diuretics and masking agents ?

conceal use of other substances

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what is the action of glucocorticosteroids ?

delay fatigue via increased fat mobilization

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

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

only during competition:
glucocorticosteroids

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what are exceptions to the ban on b2 agonists ?

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

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what are two classes of anti-estrogen agents ?

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

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what is aromatase ?

the enzyme that synthesizes estrogen

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what are three classes of diuretics and masking agents ?

diuretics (-amide)
alpha-reductase inhibitors
plasma expanders

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

what are 4 causes of inadvertent doping

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

what are prohormones ?

precursor substances

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

``` androstenedione androstenediol 19-Nor-4-androstenedione 19-Nor-4-androstenediol DHEA ```

what does DHEA stand for ?

dehydroepiandrosterone

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

medium chain triglycerides

what are the 5 supplements that may be beneficial ?

``` beta hydroxy beta methylbutyrate caffeine creatine sodium bicarbonate sodium citrate ```

what is betahydroxybetamethylbutyrate? claim and scientific evidence ?

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

what is caffeine? claim and scientific evidence ?

substance in chocolate and coffee claim that increases performance and alertness improves performance in most events and cognitive function

caffeine may be beneficial, except for this athlete:

short high intensity exercise

what is creatine ? claim and scientific evidence ?

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

what is sodium bicarbonate ? claim, scientific evidence ?

buffer in blood claim that buffers lactic acid and improves high intensity exercise performance does improve high intensity exercise performance

what is sodium citrate ? claim, scientific evidence ?

buffer claim that buffers lactic acid and improves high intensity exercise performance can improve performance with large doses

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

androstenedione

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

not much research about anabolic properties however: acne, facial hair, prostate growth, impaired testicles

what is the negative health effect of androstenedione ?

decrease in HDL

is caffeine readily absorbed ?

yes

when will you get peak levels of caffeine ?

1hr after consumption

what is the half life of caffeine ?

2-10 h

where is caffeine degraded ?

in liver

how is caffeine eliminated ?

urine and sweat

is caffeine controlled by the doping agencies ?

until 2004 it had a set tolerance limit | now it's allowed but monitored

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

caffeine

how does caffeine affect endurance exercise ? at what amounts ?

it increases performance when ingested 1-3.2 mg /kg BW | it increases capacity when ingest 3-9 mg/kg/ BW

how does caffeine affect a 85% VO2max test ?

increases time to exhaustion by 10-20% | lower RPE

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

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

how does caffeine affect maximal exercise ? at what amounts ?

6 mg/kg bw improves time to exhaustion

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

5 min

how does caffeine affect supramaximal exercise and at what amounts ?

no effect

how does caffeine affect cognitive function

positively

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

3 mg/kg bw

what happens if you take a higher dose of caffeine ?

increased benefit

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

no change in performance

what is more potent: caffeine supplement or coffee ?

supplement

what is more potent: filter coffee or espresso ?

filter

how does caffeine act on availability of substrate or catecholamines ?

it does not

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

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)

is caffeine a diuretic ?

yes in large amounts

what is the effect of caffeine on BP and HR

increases it

can caffeine cause GI distress ?

yes

can extreme caffeine intake cause death?

yes

what kind of GI problems may caffeine cause ?

peptic ulcer

what is the relationship between caffeine and CHO absorption ?

unclear

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

80%

what three aa are used to synthesize creatine ?

glycine, arginine and methionine

creatine is created from which aa ?

glycine

how many grams of creatine do humans carry /kg muscle

is creatine an essential compound ?

no, natural occurs in muscle

where does most creatine synthesis take place

liver and kidney

where is the creatine pool mostly situated

muscle (skeletal and heart)

where are there small creatine pools

brain, liver, kidneys | 5%

how does muscle take up creatine ?

through a Na dependent active transport | then, creatine is trapped in muscle

which enzyme synthesizes phosphocreatine

creatine kinase

is the PCr equation reversible ?

yes

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

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+

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

4x more PCr

what effect does creatine have in high intensity exercise

increase strength, force production, torque

what effect does creatine have in endurance exercise ?

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

how does creatine supplementation usually happen in terms of schedule ?

loading regimen

what does a creatine acute increase look like

20g/d for 6 days | then, maintenance of 2-3g/d

what does a creatine slow increase look like ?

3g/d

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

none, total creatine concentration similar

what will give one the largest creatine increase ?

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

what coingestion may aid creatine uptake ?

with CHO

what is the variability in response to creatine ?

some (30%) are non-responders

total muscle creatine concentration increase is correlated w what ?

larger performance benefit

what is the main creatine side effect and why?

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

is creatine a diuretic ?

no, the opposite

studies have found which detrimental health effects of creatine ?

none, all are anecdotal

creatine can change BP in what manner

increase it

2 examples of alkalinizers

sodium citrate and bicarbonate

when are alkalinizers useful ?

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

what is the mechanism of an alkalinizer ?

buffers muscle acidity

which energy production mechanism is the alkalinizer counteracting ?

glycolysis

how much does pH drop in glycolysis ?

by 0.5

where do alkalinizers act on lactic acid ?

in BLOOD not muscle

what are primary buffers ?

phosphates and tissue proteins

what is the formula for sodium bicarbonate ?

NaHCO3

what is the formula of what happens in bicarbonate buffering ?

H+ HCO3 --> H2CO3 --> H2O CO2

what is the optimal dose of sodium bicarbonate ?

300 mg/kg BW

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

100 mg/kg BW

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

300 mg/kg BW

what are three events that NaHCO3 could help

400 m dash speed skating track cycling

why does NaHCO3 cause GI distress ?

CO2 distending the stomach wall