KIN C 23 Flashcards
Ergogenic aids
supplements improve athletic performance
B alanine
-non essential aa
-chicken and turkey
-buffering effect of delaying muscular fatigue
-increases str, pwr, delays fatigue
arginine, ornithine, and lysine
-aa’s increases growth hormone levels; results in increase muscle mass development
aspartic aid
-nonessential aa
-slow muscle glycogen depeletion during endurance efforts
-running
boron
-essential mineral
-bone mineral metabolism
-increase testerone levels
BCAAs
-branched- chain aa’s
-leucine, isoleucine, valine
- doesn’t improve short-term excercise performance
-maintain muscle mass and avoid muscle breakdown
what ergogenic aid will you look for to get lean and build muscle at the same time, while being in a calorie deficit?
BCAAs
reduce your chances of losing muscle, even when eating a calorie deficit
Anti-catabolic products
slow down the breakdown of muscle
caffiene
-bitter white alkaloid
-lipolysis
-CNS
-performance stimulant
carnitine
-substance that helps the body turn fat into energy. Your body makes it in the liver and kidneys and stores it in the skeletal muscles, heart,
–ncrease fat utilization
-decreases glycogen loss bc uses fat instead
-extends performance in sports
-enhances muscular appearance
fbodyweight competitioin show off their body
chromium
-increase muscle mass and decrease body fat.
-metabolism of carbohydrates, lipids, and proteins mainly by increasing the efficiency of insulin
-insulin causes cells to reuptake glucose, more ATP available
-one dose immediately before workouts, can keep cortisol levels lower following workouts, which means testosterone can do a better job of encouraging muscle growth.
chromium
-mineral that can improve insulin sensitivity and enhance protein, carbohydrate, and lipid metabolism.
–increases metabolic waste
-weight loss
-enhances insulin effects on muscle tissue
-(insulin causes cells to reuptake glucose, more ATP avaliable, more energy to do workout)
Coenzyme Q10
-powerful antioxdiant
that neutralizes free radical stress
- helps convert food into energy
-increases aerobic energy metabolism
-normal heart function
-improve egg and embryo quality a
colostrum
-colostrum cold milk
-highest concentration 2-3 days after birth
-growth factors, antibodies,proteins
-better than whey proten
creatine
-natural ergogenic aid
-made by liver, pancreas, kidneys
- composed of aa’s from GLYCINE, ARGININE, METHONINE
aabout 60-90 mins creatine enters small int then reasorb into blood
4 funcs of creatine
- atp charger PCr
- faster transfer of ATP to muscle fibers
- -bufferer to acidosis bc its a weak base
- stimulates glycogenolysis during excercise
how beneficial is Creatine?
2/3 beneficial
Creatine is 2/3 beneficial to whats sports?
-short repeated bursts of high pwr
-dynamic str and pwr
-increase body weight and LBM
-increase sprint performance
Creatine is 2/3 beneficial to whats sports?
-short repeated bursts of high pwr
-dynamic str and pwr
-increase body weight and LBM
-increase sprint performance
Creatine is 2/3 beneficial to what sports?
- excercises with short repeated bursts of high pwr that allows for the athelte to workout for a longer period
-dynamic str and pwr
-increase body weight and LBM
-increase sprint performance
weightlifters
creatine besides str,pwr, and sprints, can also improve wt?
significant positive effect on both working memory and intelligence
creatine besides str,pwr, and sprints, can also improve wt?
significant positive effect on both working memory and intelligence
creatine side effect
weight gain
does creatine have a negative effect on the kidneys?
no
precautions: Creatine
-do not load (bloating effect)
-Cycle periods of use and nonuse
-certificate of analysis
certificate of analysis of Creatine
-Appearance: white to pale cream color
-Assay: 95% creatine
-Moisture content: ≤12.5%
-no contaminants
essential aa (EAAs)
8/20 increases skeletal muscle anabolism
Glucosamine
-most plentiful nonessential aacombo: glutanine and glucose
-plasma and skeletal muscle
-alliveate osteoarthrtis
-replace damaged cartilage
-reduce knee pain
-immune function
glycerol
-1 glycerol and 3 fatty acid chains
-vegtable fats and oils
-increase fluid absoprtion up to 4 hrs
-most common method “hyperhydration”
-treat cerberal edema and glucoma
-side effects; headache and blurred vision
green tea extract
-thermogeneosis and fat oxidation
-high caffine
-reduces inflammation
by antioxidants catechin polyphenols and purified form EECG which can neutralize free radicals
-reduce risk diabetes, heart disease and cancer
HMB
-fish and milk
-increase str and LBM by acting as an anticatabolic agent in muscle (reduces muscle breakdown)
Ingestion of HMB seems to be safe and may even have beneficial effects on cardiovascular health when doses of – g/day are ingested for up to 8 weeks
3g/day are ingested for up to 8 weeks
what are the 2 ways can become dehydrated?
-hypohydration: being dehydrated prior to exercise
-exercise-induced dehydration: occurs during exercise
what are 2 substances that can matain fluid during endurance sports?
water and sport drinks
what are 2 substances that can matain fluid during endurance sports?
water and sport drinks
Without proper fluid replacement during prolonged exercise or exercise in a hot and humid environment can cause what kind of physiological event to occur?
heat-related illness and cardiovascular issues that could be life threatening
why is it important to have a Pre- and Postworkout Nutrition plan?
- so not to have a increase of muscle breakdown
- -increase loss of fluid
- decrease energy substrate, not have ATP
- poorer immun func
What is a successful pre-exercise strategy?
-preworkout beverage: carb and 6 g of EAAs approx. 15 min before resistance training can increase 160% muscle protein synthesis
-prevent loss of fuid, muscle breakdown, and prevent lowered energy substrates
t/f: only carbs are needed to boost anabolic process in muscle?
F, only EEAs needed in preworkout to boost anaoblic process in muscle
postexercise nturition intake period accomplishes what three goals?
-Puts the brakes on protein degradation
-Increases muscle protein synthesis
-boost muscle glycogen regeneration
carb/protein ratio in nutrition beverages can do what?
-from 4:1 to approx. 1:1
-recovery, boost muscle synthesis and protein synthesis
that adding 3–5 g of — and 5–10 g of —- to their pre- and post-workout beverages provides an enormous benefit
3–5 g of creatine and 5–10 g of BCAAs
Myostatin blockers have been purported to enhance
muscle hypertrophy
Nitric oxid stimulators are currently popular to
build muscle mass
Illegal substances such as— are commonly used
anabolic-androgenic steroids
