Module 8 Supplements Flashcards
What are the two different kinds of supplements called
Food and non food supplements
List examples of food supplements
4
Vitamin
Mineral
Protein powder
Omega 3 oils
Why is BCAA (branch chain amino acid) a popular supplement
Stimulates muscle protein synthesis but has never been proven in research
BCAA includes what ingredients
Leucine
Isoleucine
Valine
Electrolytes are what and what are they used for
Mineral irons consumed in water
To maintain proper fluid balance
Name Fatty acid supplements
CLA ALA Arachidonic acid
Name the only fatty acid with research backing
EPH DHA Believed to reduce systemic inflammation and improve lipid markers and maybe useful in severe depression
What is the main BCAA acid and why
Leucine as it activates the process of muscle protein synthesis
How much carbs per 100mil in Hypotonic drinks
What amount of osmotic pressure
Low osmotic pressure
During exercise give a boost lasting around an hour for gym goers for the purpose of general fitness
Less than 4g per 100ml
isotonic drink useful for ?
how much carb per 100mil
What osmotic pressure
Useful for replenishing electrolytes and water lost through sweat for gym goers general fitness
6-8g per 100ml
Osmotic pressure same as body
When are Hypertonic drinks or gels used
Replenishing depleted glycogen as they contain 10g of carbs per 100ml
When are carbohydrate supplements useful
Those looking to train intensely and more than once per day
Supplementation of creatinine increases the amount of —— within the cells
Phosphocreatine
Which is the most researched and beneficial creatinine as well as the cheapest
Monohydrate
Which supplement increases stored carnosine in muscle cells
Beta Alanine
Good for short bursts
What is the most popular and main legal stimulant
Caffeine
Caffeine blocks what receptors in the brain
Adenosine
Caffeine enhances ——- in the brain
Dopamine
Creatinine monohydrate can improve strength/power by what percentage
5/15%
Hypertonic drinks carb contain?
Osmotic pressure?
Used by?
More than 8g per 100ml
Osmotic pressure greater than the body
Used by atheletes and heavy exercisers
What do ergogenic aids do
Enhance physical or mental performance
95% of creatinine when taken is stored in —— ——- in the form of ————— which is simply an added ——- ——-
Muscle tissue
Phosocreatine
Phosphate group
Creatinine has no effect on what exercise
Aerobic endurance
Creatinine allows your body to more ——- ——— ATP
Rapidly turnover
Do you need to take creatinine regularly to see benefits
No
What is one of the things beta alanine does when taken
Holds the burn off for a bit longer as it increases carnosine levels
Good for short bursts of 60 to 240 seconds
How many grams of leucine will maximally stimulate muscle protein synthesis
3grams
