Chapter 15: Supplementation Flashcards by Ben Rose

Vitamins

Organic compounds essential for normal growth and nutrition.

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Minerals

Elements in food that the body needs to develop and function.

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Dietary Supplement

A product containing one or more dietary ingredients that is intended to supplement a person’s nutrition plan.

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Dietary Ingredient

A vitamin, mineral, herb, botanical, or amino acid used to supplement a nutrition plan to increase total dietary intake of ingredients.

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Herb

Any plant with leaves, seeds, or flowers used for flavoring food and medicine.

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Botanical

Substance obtained from a plant and used as an additive.

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Amino Acid

A simple organic compound known as the building block of proteins.

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Performance Supplements

Supplements intended to help enhance athletic performance.

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Ergogenic Aids

Substances that enhance energy production and provide athletes with a competitive advantage.

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FDA

A US federal department that regulates the production and distribution of food, pharmaceuticals, tobacco, and other consumer products.

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Anemia

A condition marked by a deficiency of red blood cells or of hemoglobin in the blood resulting in extreme fatigue.

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Dietary Reference Intakes

A set of standards estimating how much of a nutrient should be ingested that is used in planning eating patterns for healthy individuals.

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Recommended Daily Allowance

The average daily level of intake that is sufficient to meet the needs of nearly all (97%-98%) healthy people.

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Multivitamins

Supplements or pills containing a combination of vitamins and minerals.

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Daily Value (DV)

Reference amounts expressed in grams, milligrams, or micrograms of nutrients to consume or not to exceed each day.

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Fortified

Having had vitamins or other supplements added so as to increase the nutritional value.

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Upper Limit (UL)

The highest level of nutrient intake that is likely to pose no risk of adverse effects for almost all individuals in the general population.

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International Units (IU)

The quantity of a substance that has a biological effect. Amount varies depending on the substance.

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Intrinsic Factor (IF)

A substance secreted by the stomach that enables the body to absorb vitamin B12.

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Satiety

The feeling of fullness and satisfaction.

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Energy Balance

The state achieved when energy intake is equal to energy expenditure.

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Creatine Monohydrate

An organic compound that increases phosphocreatine levels and adenosine triphosphate (ATP) energy production leading to enhanced strength and power.

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Antioxidant effect on exercise and performance

Minimizes free radical damage to skeletal muscle

Reduces muscle fatigue, inflammation, and soreness

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Arginine effect on exercise and performance

Increases blood flow and delivery of oxygen and nutrients to muscle

Increases secretion of human growth hormone

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Beta-alanine effect on exercise and performance

Increases synthesis of carnosine, a dipeptide that buffers changes in muscle pH, reducing muscle fatigue

Nitrate effect on exercise and performance

Dilates blood vessels in exercising muscle Improves energy production

Branched-Chain Amino Acids effect on exercise and performance

Metabolized by mitochondria in skeletal muscle to produce energy during exercise

Branched-Chain Amino Acids

A group of three essential amino acids (leucine, isoleucine, and valine) that help the body build muscle and decrease muscle fatigue.

Caffeine effect on exercise and performance

Reduces perceived pain and exertion and increases fat metabolism

Calcium effect on exercise and performance

Improves bone and joint health and helps muscles contract

Citrulline effect on exercise and performance

Increases delivery of oxygen and nutrients to muscle

Creatine effect on exercise and performance

Helps muscles generate energy for short-term anaerobic activity

Glutamine effect on exercise and performance

Metabolism and energy production Improves immune function and preserves protein stores Reduces fatigue and decreases muscle soreness

Iron effect on exercise and performance

Increases oxygen uptake Reduces heart rate and decreases lactate concentration during exercise, which in turn increases blood flow

Catabolic

Metabolic activity involving the breakdown of molecules such as proteins or lipids.

Anabolism

The building of complex molecules in the body from more simple, smaller molecules.

Muscle Protein Synthesis

A process that produces protein to repair muscle damage and oppose muscle breakdown.

Biological Value

The percentage of protein used by the body.

Bioavailability

The amount of a substance that enters the circulation when introduced into the body and is effective.

Protein Digestibility-Corrected Amino Acid Score

Measures the nutritional quality of protein.

Digestible Indispensable Amino Acid Score

Measures the amount of amino acids absorbed by the body.

Incomplete Proteins

A food source that lacks one or more of the nine essential amino acids.

Complete Protein

A food source containing all nine essential amino acids the body needs.

Anticatabolic

Properties that protect muscle mass from being broken down.

Refractory Period

A window where muscle protein synthesis (MPS) becomes resistant and amino acids are used for other processes.

Cell Proliferation

The process by which a cell grows and divides to produce new cells.

Polyunsaturated Fats

Fat molecules containing more than one unsaturated carbon bond, are liquid at room temperature, and solid when chilled.

Anabolicandrogenic Steroids

Synthetic variations of the male sex hormone testosterone.

Beta-Alanine

A nonessential amino acid that is naturally produced by the body.

Acidosis

When the kidneys and lungs cannot keep the body’s pH in balance due to excess acid in body fluids.

BCAAs

Leucine, Isoleucine, and Valine

Stimulants

A class of drugs that temporarily improve physical or mental function.

Cannabidiol (CBD) usage

Reduce anxiety, improve sleep, and increase weight loss

Cinammon usage

Lower blood sugar by increasing insulin sensitivity

Echinacea usage

Build up the immune system and protect against allergies

Garlic usage

Antioxidant and anti-inflammatory properties that protect against allergies and build immunity

Ginger usage

Improve the movement of food in the stomach and gut health

Green Tea usage

Increase norepinephrine and induce fat loss

Hoodia usage

Increase fat loss

Milk thistle usage

Promote cell repair for liver health and detoxification

Saw palmetto usage

Increase testosterone levels and improve prostate health

Valerian usage

Improve sleep and reduce anxiety