dietary supplements and ergogenic aids Flashcards
1
Q
6 common ergogonic aids
A
creatine monohydrate, supplemental protein, branch chain amino acids, glutamine, nitric oxide, HMB
2
Q
naturally occurring compound found in muscle that provides the high-energy phosphate group for energy production during intense, short-duration exercise
A
creatine
3
Q
creatine is found in which foods
A
: fish, poultry, red meat
4
Q
creatine monohydrate
A
most widely-used supplement form
5
Q
creatine monohydrate recommended cycle
A
on and off for periods of several weeks to maximize effectiveness
6
Q
creatine loading
A
20-30g/day over 3-5 days can increase muscle content by 10-30%
afterward 2-5g/day can maintain increased stores
7
Q
those who cannot tolerate creatine loading can
A
take 3-5g/day for a longer period for similar results
8
Q
proposed mechanisms of how creatine enhances performance
A
- increased intramuscular creatine and phosphocreatine content
- greater resynthesis of phosphocreatine
- increased metabolic efficiency
- enhanced adaptations with training
9
Q
creatine has no clinically proven side effects, but anecdotal reports include
A
abdominal and/or muscle cramping
diarrhea
muscle stiffness
strains
10
Q
potential performance benefits from creatine
A
- anaerobic power sports such as football, sprinting, Olympic weightlifting
- improved strength (up to 20-25%), lean mass gains, and work capacity
- improved quality of training and recovery
- endurance exercise does not seem to experience benefits from supplement
11
Q
supplemental protein up to ____ of body weight can be beneficial to bodybuilders and those who regularly engage in high-volume, high-intensity weightlifting
A
2.0 g/kg
12
Q
protein timing is key
A
intake post exercise (25-40g) or before bed reduces the propensity for catabolic activity by providing a supply of free amino acids
13
Q
___ food sources are just as effective as most supplements, but supplements are
A
quality whole food, convenient/practical
14
Q
whey
A
optimal post-exercise protein due to rapid digestion and bioavailability and also contains powerful antioxidants such as glutathione
15
Q
optimal before bed due to its slower digestion rate, and is rich in glutamine which aids in reducing catabolic activity
A
casein
16
Q
branched chain amino acids
A
valine, leucine, isoleucine
17
Q
BCAA accounts for about ___% of protein in muscle
A
33
18
Q
BCAAs have ____ and ____ effects and are easily digestible
A
anabolic, anti-catabolic
19
Q
BCAA: ____ have the most profound effects
A
leucine
20
Q
BCAAs serve as precursors to ____ and _____ including glutamine and alanine
A
muscle-building
immunity-boosting
21
Q
BCAAs are found in large quantities of food such as
A
chicken, beef, fish
22
Q
a ____ serving of chicken breast meets daily need of BCAA
A
6oz
23
Q
BCAAs will not usually increase performance if
A
protein intake is adequate among bodybuilders and heavy weightlifters
24
Q
BCAAs may be useful for
A
endurance runners to help minimize catabolism caused by high-volume training
25
glutamine may help limit
catabolism and drops in immune function among those who engage in high-volume endurance training
26
glutamine may aid in
glucose creation in the liver as glycogen stores and blood sugar levels are depleted
27
glutamine may increase
post-exercise glycogen stores and recovery
28
glutamine appears useful for excessive stress states such as ____ or ____, but may not provide much benefit among
burn victims, immunocompromised patients, healthy weightlifters who consume adequate protein
29
glutamine benefits may be increased among all groups when
combined with whey and/or creatine for synergistic effects
30
L-arginine is purported to provide many performance benefits including
improved blood, oxygen and nutrient delivery, increases in growth hormone activity
31
normal function of L-arginine
- aiding protein synthesis and regulating growth hormone levels
- increase oxygen delivery to the heart
-serves as a precursor to nitric oxide (vasodilator)
32
research has not shown increased GH activity associated with
supplemental L-arginine
33
rich sources of L-arginine
walnuts, peanuts, watermelon, chocolate and meats
34
L-arginine is useful for those with
coronary artery disease as it improves blood flow to the heart
35
___g/day of L-arginine has been shown to improve exercise tolerance
6
36
many exercise enthusiasts still enjoy the acute pump caused by
increased blood flow to working muscles
37
beta-hydroxy beta-methylbutyrate (HMB)
metabolite of leucine which serves anti-catabolic functions
38
HMB recommended supplemental dosage
3g/day
39
research has failed to conclusively show HMB useful for healthy adults, but some data suggests it could be useful for
previously-sedentary older adults starting an exercise program
40
known adverse effects of HMB supplementation
none
41
androgenic-anabolic steroids
synthetically produced variants of male testosterone
42
androgenic-anabolic steroids increase
strength, lean mass, work capacity, and recovery from very strenuous work
43
androgenic-anabolic steroids may provide various
notable performance-enhancing benefits, but a number of risks exist with use and abuse
44
risks associated with AAS abuse:
mind
aggression, mood swings, anxiety, dizziness, drowsiness, psychotic depression, suicidal thoughts
45
risks associated with AAS abuse:
face and hair
swollen appearance, greasy skin, severe acne, mouth and tongue soreness, male-pattern hair loss, increased growth of face and body hair
46
risks associated with AAS abuse:
voice
irreversible deepening of voice
47
risks associated with AAS abuse:
chest
in males, breathing difficulty, breast development
in females. breast atrophy
48
risks associated with AAS abuse:
heart
heart disease, heart attack, stroke, hypertension, increased LDL, drastic reduction in HDL
49
risks associated with AAS abuse:
abdominal organs
nausea, vomiting, bloody stool, liver tumors, liver damage, kidney stones
50
risks associated with AAS abuse:
blood
blood clots, high risk of blood poisoning, risk of contracting blood born pathogens
51
risks associated with AAS abuse:
reproductive system
in males: shrinkage of testes, prostate enlargement with increased risk of cancer, sexy dysfunction, loss of fertility
in females: loss of menstruation and fertility, permanent enlargement of external genitalia
52
risks associated with AAS abuse:
muscles, bones, connective tissue
increased susceptibility to injury, cramps, tremors
53
those looking for legal steroid effects with potentially-minimized risks often turn to
pro hormone supplements such as dehydroepiandrosterone, produces by adrenal glands
54
many pro hormones provide
negligible effects, increase estrogen in males
55
weight loss supplements sales top
1 billion annually
56
weight loss supplements appeal to consumers as
quick fix solution
57
most weight loss supplements function in one of the following ways
increase energy expenditure
change carbohydrate metabolism
suppress appetite
increase fat metabolism or reduce storage
limit fat absorption
58
caffeine found in
coffee, tea, chocolate, energy drinks
59
caffeine produces
physical and psychological effects mediated through adenosine receptors
60
caffeine stimulant effects are used for
weight loss and performance
61
caffeine shown to provide the following ergogenic benefits (250-700mg)
improved concentration and alertness
reduced fatigue
improved performance during sub-maximal endurance activities
62
overconsumption of caffeine can lead to
- excessive sweating
- nervousness
- feelings of uneasiness and anxiety
- an upset stomach and vomiting
- tolerance and dependence on the compound
63
caffeine intake among ___, ____,____ warrants caution
children, teens, pregnant females
64
abrupt discontinuation of caffeine use with dependence can cause
irritability, mood shifts, headache, drowsiness, fatigue
65
ephedra alkaloids
derived from plants containing compounds that mimic adrenal hormone activity and promote vasodilation
66
ephedra alkaloids sold as ____ but commonly used as
bronchodilator, weight loss supplement
67
ephedra alkaloids sometimes coupled with
caffeine or guayana and aspirin for enhanced synergistic effects and appetite suppression
68
ephedra alkaloids shown to be effective for
acute weight loss
69
ephedra alkaloids risks
heart attacks, hypertension, tachycardia, strokes, psychiatric symptoms, seizures, digestive distress
70
synephrine (bitter orange)
created as a substitute for ephedra and presumed to provide the same energy enhancement, weight loss and appetite suppression effects
71
conjugated linoleic acid (CLA)
fatty acid found in meat and dairy
72
early studies suggested CLA benefits including
fat loss, weight maintenance, lean mass retention, improved control of type 2 diabetes
73
research has not shown CLA to be particularity effective for ____ but it may be useful for fat loss among _____ and ____ individuals
healthy adults
obese, diseased
74
tea (catechin polyphenols): green, black and oolong suggested to
reduce propensity for fat storage
suppress new fat cell creation
stimulate fat breakdown for fuel
reduce systemic inflammation
75
research does not seem to confirm the usefulness for polyphenols for
improving overall health and reducing the negative impacts of inflammatory obesity
76
tea: studies have shown increases in _____ but there are a number of inconsistencies that make it hard to provide a conclusive recommendation
fat loss, weight loss, fat use as fuel
77
the high rates of obesity in the US has caused physicians to turn to
pharmacological therapies
78
orlistat: how it works
blocks (30%) fat absorption
79
orlistat: side effects
abdominal cramping, passing gas, leaking oily stool, having more bowel movements, not being able to control bowel movements
80
orlistat: considerations
non prescription OTC is called ALLI (1/2 dose Xenical)
temporarily makes it harder for your body to absorb vitamins a, d, e, k
81
belviq: how it works
appetite suppression
82
belviq: side effects
headache, dizziness, nausea, fatigue, dry mouth, constipation
hypoglycemia in diabetics
83
belviq: considerations
women who are pregnant or planning to get pregnant shouldn't take
84
contrave: how it works
combines, naltrexone and bupropion, used to suppress addictive cravings
85
contrave: side effects
nausea, constipation, headache, vomiting, dizziness, insomnia, dry mouth, diarrhea
86
contrave: considerations
may increase BP and HR
potential increase in suicidal risk
87
saxenda: how it works
mimics and intestinal hormone that tells the brain that the stomach is full
88
saxenda: side effects
nausea, vomiting, diarrhea, constipation, low BP, increased appetite
89
saxenda: consideration
raised HR, pancreatitis, gallbladder disease, kidney problems, suicidal thoughts
90
phentermine: how it works
appetite suppression
91
phentermine: side effects
high BP or heart palpitations, restlessness, dizziness, tremor, insomnia, shortness of breath, chest pain
92
phentermine: considerations
approved for short term use (few weeks)
dr must review current medical status
93
Qsymia: how it works
increases satiation, making food taste less appealing and burns additional calories
94
Qsymia: side effects
tingling of hands, feet, dizziness, altered sense of taste, insomnia, constipation, dry mouth
95
Qsymia: considerations
combines low does phentermine with the seizure/migraine drug topiramate
96
weight loss drugs are effective and usually promote ___% losses over time
5
97
All of the following are purported as potential mass and strength gain supplements, except:
a. Creatine monohydrate
b. HMB
c. Polyphenols
d. BCAAs
c
98
Creatine monohydrate supplementation would provide limited benefit to a/n ________________.
a. American football player
b. Marathon runner
c. Olympic weightlifter
d. Sprinter
b
99
Which of the following may be beneficial for extreme stress states by reducing catabolism?
a. Synephrine
b. CLA
c. Glutamine
d. Nitric oxide
c
100
Which of the following supplements may be useful for improving tolerance to exercise among those with coronary artery disease?
a. Leucine
b. Caffeine
c. L-arginine
d. None of the above
c
101
Which of the following can occur with overconsumption of caffeine?
a. Anxiety and nervousness
b. Excessive sweating
c. Digestive issues
d. All of the above
d
102
loading creatine at ___-___ g per day for about 5 days can increase muscle content stores by 10-30%
20, 30
103
___ is an optimal protein source before overnight sleep due to its slow absorption time
casein
104
___ has been shown to increase concentration and alertness, reduced fatigue, and improved sub-maximal endurance performance
caffeine
105
most weight-loss drugs require a BMI of > ___ before they can be prescribed by a physician
30
106
True or False? At least 50 g of protein is needed post-exercise to increase protein synthesis and lean mass growth.
false
107
True or False? BCAAs have been shown to be potentially useful for endurance runners to help minimize catabolism caused by their high-volume training program
true
108
True or False? Tea polyphenols have been shown to potentially increase fat loss, weight loss and fat use as a fuel, but more research is needed to make a conclusive recommendation for use.
true
109
identify at least five potential risk factors associated with use of anabolic-androgenic steroids
1. extreme aggression 2. mood swings 3. anxiety 4. dizziness 5. depression 6. suicidal thoughts 7. greasy skin, acne 8. mouth and tongue soreness 9. male-pattern hair loss 10. increased face/body hair 11. deepening of voice 12. male breast development 13. female breast atrophy 14. heart disease 15. stroke , 16. hypertension 17. increased LDL 18. reduced HDL 19. nausea/vomiting 20. bloody stool 21. liver tumors or damage 22. kidney stones 23. blood clots 24. risk of blood poisoning or pathogens 25. testicle shrinkage 26. prostate enlargement 27. increased risk of cancer 28. sexual dysfunction 29. fertility loss 30. female external genitalia enlargement 31. increased risk for injury 32. cramps and tremors
110
identify at least three potential risk factors associated with use of ephedra
a. heart attack
b. hypertension
c. tachycardia
d. stroke
e. psychiatric symptoms
f. seizures and digestive distress
