Ingredients and Terms Flashcards
5-HTP
A naturally occurring amino acid that is most commonly used to help with relaxation and sleep. Also beneficial for anxiety as it increases serotonin levels
Adrenal Fatigue (term)
Adrenal stimulants (i.e. synephrine, ephedrine in pre-workouts and fat burners) will desensitize adrenal receptors, making stimulants less effective. They also cause fatigue, loss of muscle, depression, and insomnia. It is necessary to cycle on and off in order to let the body return to natural production levels.
Synephrine and Ephedrine
Synephrine and Ephedrine are used to treat asthma. They were considered to be great weight loss pills. They are both banned due to their health risks.
Synephrine is less potent.
A chemical the FDA banned because it raises blood pressure and was linked to heart attacks and stroke.
AKG (alpha ketoglutarate)
A compound used in conjunction with several other supplements to increase absorption.
Aminogen
A patented compound that increases nitrogen retention to muscle cells to increase protein synthesis. Used in Pro7ein, Forza Pro, and Hyrdro-pro.
Citrulline Malate
Citrulline in the body is converted to Arginine which then converts to nitric oxide. Citrulline in studies has shown to absorb a lot better than arginine and for that reason, it is now preferred over arginine based nitric oxide boosting ingredients.
Citrulline also has a very beneficial effect on removing lactic acid from the muscle cells to prevent muscle fatigue.
The malate portion of citrulline malate is actually malic acid. Malic acid has a beneficial performance effect by increasing creatine phosphate regeneration. Creatine phosphate controls ATP production which is what your muscles use as energy for contractions.
Beta-Alanine
An amino acid used to buffer lactic acid by increasing carnosine levels in muscle cells. Clinical studies show most effective at 4-6 grams daily. Beta alanine also causes an itchy/tingly feeling when consumed, which is completely non-harmful.
BCAA (Branched Chain Amino Acids) - short answer
Leucine, isoleucine, and valine. These compose 35% of our lean muscle. Most important time to consume BCAA is during exercise to prevent muscle catabolism, helps with recovery, increases protein synthesis, prevents fatigue and prevents as much exercise induced muscle damage.
BCAA (Branched Chain Amino Acids) - long answer
There are three amino acids classified as branched chain amino acids, Leucine, Iso-Leucine, and Valine. These amino acids are building blocks for skeletal muscle and compose approximately 35% of skeletal muscle. Unlike most other amino acids, BCAA gets direct access to the bloodstream and bypasses the liver. For this reason, BCAA’s have a much higher absorption than most other amino acids.
The most important time to consume BCAA is before or during your workout. These provide energy to the body and prevent your body from depleting amino acids from skeletal muscle to be used as energy. Leucine is considered by most to be the most important BCAA due to the muscle protein synthesis that occurs when leucine is consumed. The leucine activates mTor in the muscle cell and allows the body to utilize more protein for muscle growth.
Valine plays an important role in preventing fatigue during exercise by blocking tryptophan. Tryptophan is an amino acid that during exercise increases serotonin levels which can make you feel lethargic and create fatigue. Valine competes with tryptophan entering the brain and doesn’t allow as much tryptophan to enter the brain which helps limit serotonin secretion.
The recommended BCAA ratio a is 2:1:1 ratio (2 grams of leucine for 1 gram of iso-leucine and valine). You will often see BCAA ratios at an 8:1:1 or a 10:1:1, but unfortunately the extra leucine during exercise is not benefiting you. With a BCAA blend that contains too high of a leucine content, your valine levels will not be high enough to prevent fatigue.
Instantized BCAA
BCAA refined to a small granule powder to more easily absorb into the bloodstream and easier to mix.
Microencapsulated BCAA
Microencapsulation is a process in which the BCAA have been coated with a compound, protecting from oxidation and the acidic environment of the stomach. This microencapsulation process increases bioavailability.
Casein Protein
Traditionally called “calcium caseinate.” Bioavailability: seven hours. Casein can contain lactose.
Casein Protein, Hydrolyzed
Digestive enzymes added to casein that partially digest the protein for faster absorption. Bioavailability: four hours
Arachidonic acid
An omega 6 fatty acid being utilized among weightlifters to increase androgen receptor density. Testosterone molecules bind to androgen receptors. With the increased amount of androgen receptors for testosterone to bind to, that will enhance the effects of testosterone in the body.
ARA also has a pro-inflammatory response in the muscles that have been exercised. Due to the increased inflammation in the muscles, a greater amount of nutrients will be rushed to the muscle to help repair exercised induced muscle damage which helps speed up recovery.
CLA (Conjugated Linoleic Acid)
An omega fatty acid found in meat and plants that allows your body
-to process dietary fats more proficiently
-to use stored body fat as energy
Daily recommended dosage: 3 grams, separated into individual dosage of 1 gram before meals, 3x daily
Clinical studies show that with the recommendations listed above, test subjects lost 90 grams of body fat a week (1 lb a month) and had a 1 % increase in lean body mass.
Cortisol
Hormone released when in a mental or physical state of stress. Could cause an accumulation of fat cells in midsection and eats away at muscle tissue.
Creatine
Creatine phosphate is produced in the liver and stored in the muscles. Creatine regulates the production of ATP (adenosine triphosphate) which is considered the body’s universal energy molecule. Supplementation with creatine, increases production of ATP so that you can do more repetitions and recover faster in between sets.
Kre-Alkalyn
A form of Creatine Monohydrate manufactured at a higher PH to prevent the conversion to creatinine. Kre-Alkalyn is 4 times more absorbent than creatine monohydrate without any of the side effects.
Egg-White Protein “Albumin”
Purest form of protein derived from food. Bioavailability: 4 - 6 hours
Electrolytes
Sodium, potassium, and magnesium. Controls muscle contractions, important for proper hydration. Balance of all three is important.
Overconsumption of water without consumption of electrolytes can create hyponatremia, which at worst possible scenario, can cause death.
Electrolytes
Sodium, potassium, and magnesium. Controls muscle contractions, important for proper hydration. Balance of all three is important.
Overconsumption of water without consumption of electrolytes can create hyponatremia, which at worst possible scenario, can cause death.
Essential amino acid
The nine amino acids not produced by the body that are important for muscle recovery
valine leucine isoleucine phenylalanine tryptophan lysine histidine methionine threonine
Geranium extract
aka “1, 3 Dimethylamylanine” “DMAA” an extremely strong stimulant used in fat burners and pre-workouts. It has not been banded by the FDA, however, to prevent lawsuits, a majority of supplement companies have removed it from their product. There have been five (5) deaths associated with DMAA.
Gluconeogenesis
Converting non-glucose compounds into glucose to be used as energy. When your body becomes catabolic, it will convert amino acids into glucose to be used as energy. Also, the body converts adipose tissue (fat) to glucose for energy using the same process.
Glutamine
Glutamine is an amino acid produced by the body and makes up approximately 61% of your muscle. The most abundant amino acid in the body. The most important amino acid for muscle recovery. Aids in immune system support.
Glutazorb: a form of glutamine manufactured at a higher PH to protect it from harsh environment of stomach acids.
Sustamine: Is a dipeptide (peptide is an amino acid chain; dipeptide being two amino acids) glutamine and alanine, which are depleted from the muscle during exercise.
HMB (HydroxylMethylButerate monohydrate)
HMB is a metabolite of the amino acid leucine. When you consume leucine, your body produces HMB. When taken prior to exercise, HMB helps reduce the amount of exercise induced muscle damage, so you recover faster and when taken post exercise with protein, HMB increases muscle protein synthesis.
Daily recommended dosage: 3 grams
It would take 60g of leucine for your body to produce 3 grams of HMB
Nitric Oxide Boosters
Nitric oxide boosters increase the body’s production of nitric oxide in the bloodstream.
In your veins, you have small ridges that control blood flow. These ridges are smooth muscles, controlled by the nervous system. With increased Nitric oxide in the bloodstream, this will relax the smooth muscles,
- increasing blood flow
- increasing oxygen to muscles
- carrying away lactic acid
- increasing nutrient transportation
Phenylethylamine
A stimulant that increases alertness and give you a focused energy similar to adderall
