Exam 3: Protein Supplements

Question 1

Colostrum

Answer 1

Secreted from mammary glands after birth
Used as a dietary supplement from cows
Differs from milk because it has growth factors for baby to grow, and rich in antibodies to fight infection
May promote lean body mass development

Question 2

AA marketed as growth hormone enhancers

Answer 2

Arginine
Lysine
Orthinine
Usually only works if someone with a growth hormone deficiency, not in a normally nourished person

Question 3

Tryptophan

Answer 3

Tryptophan is marketed as a way to dull pain throughout serotonin production, which may lead to fatigue
Not supported by research

Question 4

BCAA

Answer 4

Two ways for BCAA to be ergogenic aids:
By preventing the central fatigue theory
Part of the essential amino acids, and include leucine which is the primary trigger for muscle protein synthesis

Question 5

5. Gelatin/Collagen

Answer 5

Gelatin comes from collagen (animal products/connective tissues)
Gelatinous film comes from connective tissue, so might be able to repair our connective tissue better
Incomplete in protein but is very rich
Theory: Compression (exercise) squeezes our fluid and then tissues absorb the fluid rich with gelatin

Question 6

Glutamine

Question 7

Alanine

Answer 7

Highly gluconeogenic

Question 8

8. Aspartic acid/Aspartates

Answer 8

Some studies suggest that it spares glycogen and possibly decreases ammonia

Question 9

9. Arginine and citrulline

Answer 9

Citrulline is a precursor to arginine, and may even be more effective
Watermelon, the rind specifically contains higher the levels citrulline
Arginine is a precursor to nitric oxide
Nitric oxide regulates metabolism, promotes vasodilation, and decreases the amount of oxygen requirements

Question 10

Glycine

Question 11

Glycine

Answer 11

Naturally found in animal foods
Creatine monohydrate works just as well compared to fancier brands, and may also work the best
Works best for higher bouts of exercise
To maximize creatine in body: 20 grams for 5 days
After maximized, you can transition to a lower dose of 3 grams
After the loading phase of 20 gm for 5 days, every subject had an increase in water weight gain
Works like glycerol and can decrease heat temperature by increasing water retention
Too much creatine can lead to weight gain due to water retention
Vegetarians may have better results with creatine

Question 12

12. Beta alanine

Answer 12

Buffers the increase of H ions
400 meter run, 4 kilometer cycling,
May enhance performance between 1-4 minutes, at most up to 8 minutes
Level 4 supplement
Side effects: Tingling and flushing

Question 13

HBM/KIC: Alpha ketoisocaproate

Answer 13

Improved strength in chickens
Delayed onset of muscle soreness (DOMS)

Question 14

14. Nitrates and nitrites

Answer 14

Can reduce oxygen requirements for exercise
Recommended real food is beet juice
May be less effective in elite athletes