Exam 3: Protein Supplements Flashcards

1
Q

Colostrum, where it comes from?

A

Secreted from mammary glands after birth

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2
Q

AA marketed as growth hormone enhancers

A

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

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3
Q

Tryptophan relationship to pain and serotonin?

A

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

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4
Q

Two ways for BCAA to be ergogenic aids:

A

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

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5
Q
  1. Gelatin/Collagen
A

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

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6
Q

Glutamine _______– durig prolonged exercise and over training

A

drop

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7
Q

Alanine

A

Highly gluconeogenic, 15% eneryg during exercise

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8
Q
  1. Aspartic acid/Aspartates
A

Some studies suggest that it spares glycogen and possibly decreases ammonia

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9
Q
  1. Arginine and citrulline
A

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

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10
Q

Glycine

A
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11
Q

Glycine

A

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

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12
Q
  1. Beta alanine
A

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

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13
Q

HBM/KIC: Alpha ketoisocaproate

A

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

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14
Q
  1. Nitrates and nitrites
A

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

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15
Q

colostrum is ued as a dietary supplement from cows therefore it is the same as milk.

T/F

A

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

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16
Q

glutamine serves as energy for ______ and ______

A

WBC and intestinal cells

17
Q

glutamin can improve ______

A

immune funcntion

18
Q

glutamine may spare _______-

A

CHO

19
Q

aspartate

salts with ________ ro ________

A

K or Mg

20
Q

aspartates decreases________-

A

ammonia

21
Q

aspartate spares ________

A

glycogen

22
Q

aspartate dose for increase endurace

A

10+g/d

23
Q

arginine is precursor for ______

A

nitric oixde

24
Q

arginine and citruline does not promote

A

vasodialation

25
Q

citrulline prescurosr for _____

A

arginine