Module 7 Lecture 2 Common Sports Supplements

Question 1

What common sports supplements?

Answer 1

1. Hydroxycut
2. Nitric Oxide
3. Branched Chain Amino Acids (BCAAs)
4. Tribulus Terrestris
5. Whey Protein
6. Glutamine
7. Carnitine

Question 2

What is hydroxycut?

Answer 2

Caffeine/weight loss supplement

Question 3

Hydroxycut
* ingredients
* dosing
* cost

Answer 3

• Ingredients: C. canephora robusta, Vitamin D, B Vitamins, cardamom, plum, apple cider vinegar
• Dosing: 1-2 capsules/day, containing 100-200 mg caffeine (similar to 1-2 cups of coffee)
• Cost: $19.99 for 30 capsules

Question 4

Purpose/ benefit of hydroxycut?

Answer 4

weight
management, increased energy

Question 5

hydroxycut mode of action

Answer 5

blocks adenosine (neurotransmitter), which reduces feelings of pain/exertion

Question 6

What has been found in hydroxycut?

Answer 6

Has been found to contain ephedra
* Ephedra is subject to a “threshold limit”, and is allowed for athletes as a “therapeutic use exemption”
* Banned in 2004 and 2009

Question 7

Evidence for hydroxycut

Answer 7

Grade A evidence according to Australian Institute of Sport (AIS)

Question 8

may help improve oxygen supply to muscles during exercise, by increasing production of nitric oxide

Answer 8

Dietary nitrate

Question 9

dietary nitrate
* dosing
* cost

Answer 9

• Dosing: 350-500 mg consumed 2-3 hours prior to activity or 6- 8 mmol daily several days prior to competition
• Cost: $32 Canadian for 5-8 doses of beetroot juice concentrate (70 mL, 40 mmol)

Question 10

WADA and dietary nitrate

Answer 10

Not prohibited under WADA – found naturally in foods (vegetables and fruit), and used as a preservative in meat products

Question 11

Purpose/benefit of dietary nitrate

Answer 11

chronic/acute beetroot juice concentrate has been shown to improve the oxygen cost of energy, oxygen capacity, and overall sport performance.

Question 12

evidence for dietary nitrate

Answer 12

recent studies suggest nitrate supplementation can improve muscle power, sprint, and high-intensity intermittent exercise

Question 13

reccomendations for nitrate

Answer 13

Not recommended by RDs – more benefits from training/diet alone

Question 14

inhibit muscle protein breakdown and increase muscle protein anabolism in exercise

Answer 14

branched chain amino acids

Question 15

evidence for BCAAs

Answer 15

little evidence, training alone may provide more benefit; AIS Grade C

Question 16

WADA and BCAAs

Answer 16

Not prohibited under WADA but not a regulated product
* often a vector of anabolic steroids, which are prohibited

Question 17

Increase testosterone levels and muscle mass

Answer 17

TRIBULUS TERRESTRIS

Question 18

Wada and tribulus terrestris

Answer 18

Banned (prohormone)/high risk contamination, should not be used by athletes

Question 19

Purpose/benefit of tribulus terrestris

Answer 19

increase testosterone/luteinizing hormone,
anti-oxidant, anti-inflammatory, reduce BP/cholesterol

Question 20

evidence for tribulus terrestris

Answer 20

not well studied, no concerns up to 3.21 mg/kg/d for 8 weeks

Question 21

Widely used in sport, known to help maintain and build muscle mass.

Answer 21

whey protein

Question 22

Purpose/benefit of whey protein

Answer 22

maintain/build muscle, improve recovery, increase satiety

Question 23

whey protein evidence/what it does

Answer 23

no further benefit seen compared to eating more than 0.3 g protein/kg body weight/meal , or 1.2-1.6 g/kg/d protein

Question 24

whey protein and WADA

Answer 24

Not prohibited under WADA

Question 25

Increase protein synthesis, a conditionally essential amino acid

Answer 25

glutamine

Question 26

Where might glutamine by beneficial?

Answer 26

May be beneficial in vegetarian/vegan diet

Question 27

glutamine and WADA

Answer 27

Not prohibited by WADA

Question 28

Purpose/benefit of glutamine

Answer 28

increase protein production and metabolism, improve recovery time

Question 29

Glutamine evidence/what it does

Answer 29

few studies found an improvement in sports performance. No effect on muscle performance, body composition, or muscle protein degradation
* AIS grade C – further research required

Question 30

increase fat oxidation, reduce lactate
accumulation, antioxidant, increase endurance

Answer 30

carnitine

Question 31

Purpose/ benefit of carnitine

Answer 31

Increase fat oxidation, reduce lactate
accumulation, antioxidant, increase endurance

Question 32

Carnitine evidence/what it does

Answer 32

few studies completed, suggest high co-ingestion of CHO for >12 weeks to increase uptake to muscle – eat during breakfast/supper
* AIS, grade B