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KIN 428 > Ergonomic Aids and Sport Supplements > Flashcards

Ergonomic Aids and Sport Supplements Flashcards

1
Q

What does ergogenic mean?

A

improves performance

increases potential for work output

physical power, mental strength, mechanical edge

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2
Q

What types of techniques or substances can be ergogenic?

A

mechanical aids, psychological aids, physiological aids, pharmacological aids, nutritional aids

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3
Q

What are some possible examples of ergogenic aids?

A

caffeine
creatine
carb-loading
hydration
acute fueling strategies
appropriate macronutrients

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4
Q

What are some possible examples of ergolytic aids?

A

excess caffeine
non-certified for sport creatine
alcohol
illegal drugs

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5
Q

What is a dietary supplement?

A

product taken by mouth that contains a “dietary ingredient” intended to supplement the diet

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6
Q

What are dietary ingredients?

A

vitamins, minerals
herbals or other botanicals
probiotics
amino acids, EFAs
enzymes, metabolites

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7
Q

If a dietary supplement doesn’t have a DIN, what might it have?

A

natural health product number (NHPN)or NPN

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8
Q

Are supplements regulated?

A

no

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9
Q

Supplements are covered by the Canadian Food and Drugs act?

A

no, they are not classified as food or drugs

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10
Q

supplements are sometimes referred to as what?

A

nutritional/dietary supplements or natural health products

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11
Q

Are vitamins and minerals or AAs and EAAs part of supplements?

A

yes, all are

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12
Q

What is the 2018 IOC definition of a dietary supplement?

A

a food, food component, nutrient, or non-food compound that is purposefully ingested in addition to the habitually consumed diet with the aim of achieving a specific health and/or performance benefit

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13
Q

What is the risk with the use of supplements?

A

Unlike food and pharmaceutical production, the supplement industry is subject to little government regulation.

  • may intentionally contain prohibited substances
  • unintentionally be contaminated with prohibited substances (ex. contaminated source ingredients, erroneous source ingredients, cross-contamination during manufacturing)
  • be mislabelled

may also not accurately list the ingredients

not accurately list the relative amounts of each ingredient per dose

male false certification claims

make false health benefit claims

not list important cautionary information

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14
Q

Does it matter how the prohibited substance from the supplement got into their body?

A

no, doesn’t matter - positive test = violation

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15
Q

Will WADA ever certify a supplement?

A

nope

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16
Q

Since Jan 1, 2004, dietary supplements in Canada have been regulated as what?

A

Natural Health Products (NHP)

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17
Q

What is an NPN?

A

like DIN for natural products

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18
Q

Health Canada warns against what following potential risks associated with supplement or natural health product use:

A
  • manufacturing problems
  • unproven claims
  • not enough information for people to make an informed choice
  • interaction with prescription drugs or other natural health products
  • unwanted side effects, like allergic reactions
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19
Q

Does the FDA ever have any supplement recalls?

A

yes

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20
Q

What percentage of athletes say they use supplements?

A

87%

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21
Q

What % of athletes get their advice from their doctor?

What % of athletes get their advice from a dietician?

A

4% from doctor

0.8% ask a dietician

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22
Q

What should athletes contemplating the use of supplements and sport foods consider?

A

effectiveness
cost
the risk to health and performance
the potential for a positive doping test

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23
Q

Does a high or low percentage of supplements contain banned substances?

A

high

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24
Q

2007 US study found __% rate of contamination with steroids & __% for banned stimulants

A

25% rate of contamination with steroids

12% for banned stimulants

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25
Q

What % of supplements were shown to contain a banned substance, which would result in a positive drug test?

A

14.8%

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26
Q

Is the issue of supplements containing banned substances a global issue?

A

Yep

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27
Q

Current regulations in many countries permit the unrestricted sale of substances closely related to what?

A

testosterone and other anabolic androgenic agents

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28
Q

What is the issue with internet sales?

A

lead to lack of testing in the industry

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29
Q

Can the CCES verify that someone can take this supplement and/or a natural health product?

A

No, impossible for the CCES to guarantee that any supplement or natural health product is 100% free of prohibited substances

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30
Q

Are there any supplements or natural health products that ARE safe to take?

A

Yes, but no guarantee to say 100% safe

athletes are responsible - strict liability

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31
Q

What testing programs minimize the risk of getting a supplement free of prohibited substances?

A

NSF Certified for Sport

Informed Choice program: Informed for Sport
Informed Choice

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32
Q

What is the difference between informed choice and informed sport?

A

Informed choice - tests every batch (even less risk)

Informed sport - tests every month or so

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33
Q

About what % of athletes take supplements for the purpose of health maintenance/prevent nutritional deficiency?

A

30%

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34
Q

What are some scenarios discussed in class in which a dietary supplement would be needed?

A

female athlete or anemic person taking iron

vegetarian or plant-based diet

vitamin D in winter

over the age of 50 - recommended to take B12

busy athlete running from practice to class, protein supplement/shake

for positive energy availability

athlete with taste fatigue (to avoid low intake)

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35
Q

When a supplement could be used…

A

routine or symptom-triggered blood tests indicate a deficiency

diet analyzed and athlete is not sufficiently meeting needs for growth, development and/or performance due to:
- excludes a food group due to food preference
- athlete with heavy training demands and busy schedule
- food allergies and intolerances
- special dietary practices (vegan, vegetarian)
- athlete needing to cut bodyweight

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36
Q

The past decade has seen a shift in the attitudes to recognize that the use of supplements and sports foods is complex and warrants a more ___________ approach.

A

flexible and pragmatic approach

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37
Q

What is a concern with sports drinks and sports gels?

A

cost is greater than whole foods, may use unnecessary or inappropriate protocols

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38
Q

What is a common use for energy drink (liquid or concentrated shot)?

A

pre-exercise caffeine supplement; provides carbohydrates and caffeine intake during exercise

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39
Q

What is the common use for an electrolyte replacement?

A

rapid rehydration after dehydration for weight-making

replacement of large sodium losses during ultra-endurance activities

rapid post-exercise rehydration following moderate to large fluid and sodium deficits

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40
Q

Protein supplements often contain how many g of protein in a single serving?

A

20-50g protein

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41
Q

What are the common uses for protein supplements?

A

post-exercise recovery following key training session or events where adaptation requiring protein synthesis is desired

used for achieving increase in lean mass during growth or response to resistance training

portable nutrition for busy schedule or travel

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42
Q

What is the common use of a liquid meal replacement?

A

acts as a supplement for high-energy diet (especially during heavy training/competition or weight gain)

serves as a low-bulk meal replacement (especially pre-event meal)

supports post-exercise recovery (CHO and protein)

offers portable nutrition for busy schedule or travel

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43
Q

What is a common use for sports bars?

A

serves as a carbohydrate source during exercise

aids in post-exercise recovery (provides CHO, protein, and micronutrients)

offers portable nutrition for busy schedule or travel

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44
Q

What is the common use for protein enhanced food?

A

acts as a value-added food for achieving protein targets for post-exercise use or improving protein content of other meals and snacks in an athlete’s diet

~20g protein to meet sports nutrition target

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45
Q

How many groups are there to show evidence about supplements
(Australian Institute of Sport Categories)?

A

A, B, C, D

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46
Q

What is the issue with group C and D supplements?

A

prohibited - not enough research

group D often contain WADA banned substances or substances harmful to health

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47
Q

What supplements are in group B?

A

food polyphenols, antioxidants, tastants, collagen, curcumin, ketone supplements, fish oils, carnitine

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48
Q

Is colostrum allowed or banned?

A

banned by WADA

49
Q

What are examples of medical supplement?

A

iron, calcium, vitamin D, multi-vitamin, multi-mineral, omega-3 fats

50
Q

What are medical supplements used for?

A

prevention or treatment of nutrient deficiency under the supervision of appropriate medical/nutrition expert

51
Q

What is a concern for medical supplements?

A

may be self-prescribed with out appropriate supervision or monitoring

52
Q

What is the most widely used drug in the world?

A

caffeine

53
Q

How does caffeine stimulate the body?

A

acts on the CNS to increase mental arousal and stimulate the release of epinephrine

stimulates the mobilization of fatty acids which may increase fat oxidation for weight loss or increased endurance - to space muscle glycogen

decreased RPE during training

54
Q

Is the research on caffeine well-established?

A

yes

55
Q

what is the recommended dosage for caffeine?

A

3-6mg/kg BW in anhydrous form, consumed approx. 60 minutes before exercise

response rate usually plateaus at 3 - dosage can happen before or during performance

56
Q

What is the performance impact of caffeine?

A

improves endurance capacity

improves exercise time to fatigue

improves performance in various endurance-based activities (cycling, running, rowing)

enhances short-term, high intensity tasks
- things that don’t require precision usually

57
Q

Considerations for using caffeine?

A

higher doses - no additional benefits

may lead to negative side effects

lower doses, timing variations, concurrent carbohydrate intake should be trialed in training

58
Q

Where is caffeine on the WADA program?

A

monitoring program
not banned as of Jan, 2004

59
Q

What are the claims of caffeine?

A

increases perceived energy levels
fights drowsiness
improved athletic performance
improved endurance
alters your perception of fatigue, pain and pacing
increases your reaction time
promotes weight loss
increases heart rate

60
Q

Why is caffeine on monitoring?

A

it is hard to measure how much caffeine someone has ingested

there are responders and non-responders to caffeine

61
Q

What athletes notice the greatest gain with caffeine supplementation?

A

elite athletes

62
Q

According to scientific support, what is the recommended dosage?

A

5mg/kg taken 1hr to 30min pre-event led to increased performance

1-3mg/kg taken before or during the event may provide the best results

dosage range of 3-6mg/kg also noted to improve performance

63
Q

What is the downside of food sources for caffeine?

A

sometimes difficult to estimate caffeine content

specified supplement can measure amount for athlete

64
Q

What are some of the side effects of caffeine that may be dosage dependent?

A

nausea
heart palpitations
headache
muscle tension
irritability
diuretic
…

65
Q

What are the negative effects of energy drinks?

A

high sugar content - double the content of sports drinks

extra empty calories = weight gain
can slow down rehydration post or during exercise due to the CHO concentration

high caffeine content: 80-100mg for 250ml

66
Q

What are the Health Canada caffeine recommendations?

A

<400mg/day for healthy adults
<2.5mg/kg/day for young ind.
<85mg/day for children
<300mg/day for pregnant or breastfeeding women

67
Q

Does caffeine have to be labelled on products?

A

yes
ex. “high source of caffeine” or “not recommended for children, pregnant/breastfeeding, etc.)

68
Q

Would creatine-loading be recommended for an endurance athlete?

A

no

69
Q

What is the performance impact of creatine?

A

enhances maximum isometric strength and performance in single and repeated bouts of high-intensity exercise.
also leads to gains in lean mass and muscular strength and power

70
Q

are there negative health effects with long-term creatine use?

A

no
potential increase in body weight after loading phase may be a consideration for certain events

71
Q

How does creatine help high-intensity exercise?

A

increases muscle creatine stores, improving short-term, high-intensity exercise capacity

72
Q

Creatine helps with what reaction?

A

aids with the rate-limiting step in ATP production at the muscle site

73
Q

What is the role of phosphocreatine?

A

thought to play a role in buffering in the muscle, working against the lactic build up - therefore delaying the onset of fatigue.

74
Q

Creatine is made in the body by what?

A

amino acids
glycine, arginine, methionine

75
Q

Creatine plays a vital role in what?

A

energy production as creatine phosphate (regeneration of ATP in skeletal muscle)

76
Q

Dietary creatine is found in what?

A

meat, fish, and other animal products

77
Q

What is the issue with dietary creatine?

A

cooking destroys most of it

78
Q

what is the daily requirement for creatine?

A

approx. 2g, usually 1g from food sources and 1g synthesized in the body (exogenous and endogenous)

79
Q

What are some stated product claims of creatine?

A

increased energy
enhanced muscle size
enhanced strength
increased power output
enhanced recovery from repeated sprints/max lifts
long-haul covid recovery
improved cognitive processing

80
Q

Is creatine a banned substance?

A

No, not when 3rd party tested

81
Q

What is the scientific support for creatine?

A

numerous studies have found that following creatine supplement program led to increased performances in high intensity, repeated bouts of activity

82
Q

What are some sports that may benefit from creatine use?

A

weight lifting
power based sports
sprinting
jumping sports

non-weight bearing sport may also benefit
cycling - anaerobic sprint

83
Q

Why might creatine create these benefits in performance?

A

may be related to the ability to train harder and longer

84
Q

Is there scientific support for creatine benefits in endurance sport?

A

no
endurance athlete may be able to increase strength with supplementation by carrying additional weight usually led to a decrease in performance

85
Q

Is creatine recommended for all ages?

A

no, 18+

86
Q

What is the creatine dosage?

A

loading: 5-7 days 20-30g/day

maintenance: 3-5g/day for 3 months to maintain muscle saturation

one month off each cycle

87
Q

What helps to increase muscle uptake of creatine?

A

If it is consumed with a source of CHO (50-100g)

88
Q

Why might different loading doses be recommended for different athletes?

A

Sometimes can cause gas, bloating, nausea
Loading can be difficult for that reason

89
Q

Do some people react differently to different doses of creatine? Why?

A

Yes, some people are responders or non-responders

90
Q

What is the most consistent and available form of creatine?

A

creatine monohydrate

91
Q

What are some of the side effects of creatine?

A

Increased body mass noted within 5-6 days following supplementation
acute weight gain noted between 0.5-1.0 kg in loading phase - can be detrimental in speed based events

may cause GI discomfort

long-term effects are unknown

anecdotal reports of nausea, dehydration, muscle cramping, increased muscle strains and tears

92
Q

What is beta-alanine?

A

enhances intracellular buffering capacities potentially benefitting sustained high-intensity exercise performance

93
Q

What is the protocol for beta-alanine?

A

daily consumption of approx. 65mg/kg body weight over 10-12 weeks

94
Q

What is the performance impact of beta-alanine?

A

small but meaningful benefits in continuous and intermittent exercise tasks of 30s-10min

95
Q

What is the benefit of beta-alanine?

A

di-peptide carnosine formation

critical intracellular chemical buffer, calcium sensitizer, and antioxidant

may work in conjunction with bicarbonate

96
Q

What do beta-alanine stores depend on?

A

muscle fibre type (increased concentration in fast twitch)
diet
gender (lower in females)
age (decreases with age)
athletic status

97
Q

What foods is B-alanine primarily found in?

A

white meats

98
Q

what is the dosage for b-alanine?

A

3.2-6.4g/day

99
Q

What is the load and washout period recommended for B-alanine?

A

load: 4-10 weeks
washout: 15+ weeks

100
Q

B-alanine is shown to have an ergogenic effect in what activity?

A

anaerobic exercise lasting between 60-240s (1-4min)

101
Q

What is the mechanism of nitrate?

A

enhances nitric oxide bioavailability, playing a role in skeletal muscle functions

102
Q

What is the protocol for nitrate?

A

high nitrate foods such as leafy greens and root vegetables

acute benefits seen within 2-3hrs following a nitrate bolus

103
Q

What are the performance benefits of nitrate?

A

improvements in exercise time to exhaustion and sports-specific time trials

enhances high-intensity intermittent exercise of 12-40 minutes

104
Q

Are nitration performance gains possibly harder to obtain in untrained or highly-trained athletes?

A

highly-trained athletes

105
Q

Where is nitrate converted to nitrite?

A

in mouth by bacteria found on the tongue

106
Q

What juice contains nitrate?

A

beetroot juice

107
Q

How long after intake of dietary nitrates do plasma nitrite concentrations peak?

A

~2.5hrs

108
Q

What happens when nitrite enters the stomach?

A

converts it into reactive oxygen species including nitric oxide

109
Q

Nitric oxide has benefits to what?

A

exercise efficiency
mitochondrial respiration
Ca2+ handling
vasodilation
glucose uptake
muscle fatigue

110
Q

What are the main performance benefits of nitrates?

A

NO causing vasodilation, increased blood flow and oxygen delivery

reduced cost of sub-maximal exercise

less oxygen consumed and less ATP requires at the same workload

111
Q

What is the dosage for nitrates?

A

consume 1-2 beet-it shots, 2-2.5hrs pre-exercise
practice during training

112
Q

Does beetroot juice cause mild GI distress?

A

it might

113
Q

What is the purpose of sodium bicarbonate?

A

enhances extracellular buffering capacity, potentially benefiting sustained high-intensity exercise performance

acts as extracellular buffer, aiding intracellular pH regulation

114
Q

Protocol for sodium bicarbonate supplement intake?

A

single acute dose of 0.2-0.4g/kg BW, consumed 60-150 min prior to exercise

can also do split doses or serial-loading

115
Q

performance impact of sodium bicarbonate?

A

enhances performance of short-term, high-intensity sprints lasting around 60s.

116
Q

Can supplements be a substitute for good food choices?

A

Nope

117
Q

What is the CCES position on supplement use?

A

discouraged from scientific and ethical point of view

poses unacceptable risk for athletes and their athletic career

athletes always bear the ultimate response for products that they ingest

118
Q

Should supplements be used by young athletes <18 years?

A

no, except when medically indicated and use is monitored

119
Q

should coaches provide sport supplement information to their athletes?

A

if they seek expertise of exercise physiologists or sports dietitians

KIN 428 (12 decks)

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