Chapter 13: Supplements Flashcards
FIGURE
Maslow’s Hierarchy of Needs
5 - Proper supplementation to support body composition, training, and performance
4 - Meeting micronutrient needs based on nutritional gaps in the diet
3 - Tailoring carbohydrate and fat amounts and timing based on client preferences and energy needs for training and competition
2 - Meeting daily protein requirements for the desired outcomes
1 - Daily energy needs according to the client’s goal and demands of the activity
Maslow’s Hierarchy of Needs
Something that improves either physical or mental performance.
Ergogenic Aid
Current standards of practice set forth by the U.S. Food and Drug Manufacturers for dietary supplement manufactures.
Current Good Manufacturing Practices (cGMP)
Abbreviation for docosahexaenoic acid, essential omega-3 fatty acid found in marine sources such as fish and krill, highly abundant in the human brain, eyes, and sperm cells.
DHA
Abbreviation for eicosapentaenoic acid, essential omega-3 fatty acid found in marine sources such as fish and krill, serves as a precursor to various compounds that have anti-inflammatory activities in the body in addition to serving as structural components of the brain and eye tissue.
EPA
True or False: Dietary supplement label claims in the United States have to be approved by the Federal Trade Commission and the Food and Drug Administration.
FALSE!
Supplements that have undergone which of the following types of research have the strongest level of scientific evidence and credibility?
Meta-analyses and systematic reviews
Is synthesized endogenously in the liver and kidneys from amino acids and is stored primarily in muscle tissue. Its role is to regenerate intracellular ATP stores via the phosphocreatine system during high-intensity activity. It can also be obtained from food, namely beef, poultry, and seafood.
Creatine Monohydrate
Amino acids that are necessary for bodily functions but cannot be synthesized by the body and, therefore, must be obtained in the diet. 9 are considered this, of the 20.
Essential Amino Acids
The ingestion of high-quality protein stimulates _________ _________ __________ and the effect is enhanced with resistance training
Muscle Protein Synthesis (MPS)
A blunted muscle synthesis response to resistance training, amino acids, and protein – observed more in older adults than younger populations.
Anabolic Resistance
An essential and branched chain amino acid, identified as the initiator of muscle protein synthesis.
Leucine
______ and casein are derived from bovine milk, comprising 20% and 80% respectively of the protein component of milk. _____ is particularly rich in EAAs (50% by weight), with the highest leucine content, when compared to other animal protein sources.
Whey
Comes in 3 main forms: concentrate, isolate, and hydrolysate, all of which are widely available and marketed for inducing muscle gain.
Whey protein: concentrate is the liquid fraction of milk and is typically about 80% protein with small amounts of carbohydrates, fat, and lactose. It contains bioactive ingredients such as beta lactoglobulin, alpha lactalbumin, and lactoferrin, which play a role in immune system function and is, therefore, less refined than the isolate form (Bell, 2000). Whey protein isolate contains a higher portion of protein by weight (90%) and is a result of additional filtration of whey concentrate, during which the bioactive compounds, fat, and carbohydrates are removed. It is typically costlier than the concentrate form. Whey protein hydrolysate contains shorter amino acid chains (peptides), which are formed by adding enzymes to either whey concentrate or isolate, purportedly enhancing digestion and absorption. It is often the most expensive form of whey protein.
_______ makes up 80% of the protein in milk. Although it is a complete protein source, it contains less leucine and is insoluble in acid, forming clots in the stomach acid, thereby leading to slower digestion and absorption. As such, _______ protein supplementation has been shown to stimulate MPS to a lesser extent than whey protein supplementation and leads to lower resistance-training-induced gains in lean mass. However, there appears to be a benefit to consuming _______ protein prior to bedtime for stimulating MPS during sleeping hours.
Casein
______ protein supplements are growing in popularity and are often composed of one or more protein sources from soy, peas, rice, and others. In terms of stimulating MPS, soy protein has been shown to be inferior to whey and casein due to lower leucine content, fewer essential amino acids, and lower bioavailability. Although soy is a complete protein and fast-acting due to its rapid digestibility, its amino acids are not as bioavailable to skeletal muscle tissue compared to whey and casein protein (Devries & Phillips, 2015). Research examining the impact of plant-based proteins on muscle protein synthesis and changes in body composition has utilized primarily soy protein; thus, the data is limited (Morton et al, 2018).
In theory, a _________ protein source rich in EAAs and leucine with high bioavailability would stimulate MPS and enhance the response to resistance exercise. A randomized controlled trial comparing two daily doses of 25 grams of supplemental pea proteins with whey protein placebo on their impact on muscle mass during 12 weeks of resistance training resulted in the whey and pea protein groups experiencing similar and significant improvements in muscle thickness compared to the placebo, demonstrating potential viability for pea protein to enhance muscle gain with additional studies needed
Plant-based
A range of intakes for carbohydrates, protein, and fats set by the Food and Nutrition Board of the National Academy of Medicine recommended to meet the nutritional needs of most individuals and reduce risk of chronic disease.
Acceptable Macronutrient Distribution Range (AMDR)
A byproduct of the essential branched chain amino acid, leucine, identified as the primary initiator of muscle protein synthesis.
HMB (Hydroxy-Methylbutyrate)
Which type of protein supplement contains the highest concentration of the essential amino acid leucine?
Whey
