Nutritional Supplements

Question 1

5 nutritional supplements:

Answer 1

• creatine
• branched chain amino acids (BCAA)
• beta-hydroxy beta-methylbutyrate (HMbeta)
• buffers (bicarbonate, beta-alanine)
• caffeine

Question 2

Creatine name:

Answer 2

alpha-methyl guanidine-acetic acid

Question 3

Creatine is a natural substance found in the human body in:

Answer 3

• free form (creatine, Cr, 60-70%)

- phosphorylated form (phosphorylcreatine, PCr, 30-40%)

Question 4

Both forms of creatine are ____ and ____ degraded into creatinine.

Answer 4

• spontaneously

- irreversibly

Question 5

Creatine is excreted via the ____ with the _____.

Answer 5

• kidneys

- urine

Question 6

Rate of creatine:

Answer 6

~2 g/d (~1.6% of total body stores)

Question 7

Creatine is synthesized endogeneously by:

Answer 7

• arginine
• glycine
• methionine
• ~1-2 g/d

Question 8

Ceatine can be consumed in the diet mainly from:

Answer 8

• meats
• fish
• dairy
• ~1-5 g/d

Question 9

The amount of Cr in the human body varies depending on individual’s ___ ____.

Answer 9

muscle mass

Question 10

Approximately ___% of the creatine content is found in ____ _____.

Answer 10

• 95%

- skeletal muscle

Question 11

A small portion of Cr can also be found in the….

Answer 11

• brain
• bone
• testicles

Question 12

Cr plays an important role in ____ ____ ____ during muscle contractions, specifically involving ____ , ____ ____, _____ ____.

Answer 12

• rapid energy provision
• high intensity
• short duration
• interval training
• ADP + PCr + Hplus = ATP + Cr

Question 13

The transfer of ______ group from PCr to ADP regenerates ATP through a reversible reaction catalyzed by the enzyme ____ ____ .

Answer 13

• N-phosphoryl

- creatine kinase (CK)

Question 14

Cr supplementation improves performance (___%) of ____ intensity, ____ duration (< ___) and, in particular, ____ activities that depend on the ___ system.

Answer 14

• ~10-20%
• high
• short
• < 30 s
• interval
• ATP-PCr

Question 15

Cr improves performance for:

Answer 15

• cycling
• pole vault
• sprint running
• speed skating
• short distance swimming
• jumping
• bicycle ergometry

Question 16

Potential ergogenic benefits of Cr supplementation:

Answer 16

• inc. single and repetitive sprint performance
• inc. work performed during sets of max effort muscle contractions
• inc. muscle mass and strength adaptations during training
• enhanced glycogen synthesis
• inc. anaerobic threshold
• possible enhancement of aerobic capacity
• inc. work capacity
• enhanced recovery
• greater training tolerance

Question 17

In the short term (< 7 days) lean mass gain is related to ____ ____.

Answer 17

water retention (intracellular)

Question 18

Cr is an ______ active substance.

Answer 18

osmotically

Question 19

Lean mass gain is expected after ___ weeks of Cr supplementation when combined with ____.

Answer 19

• ~4 weeks

- RE

Question 20

What happens to body comp if Cr is ingested and no exercise training is performed?

Answer 20

no changes in lean mass, muscle function, or bone health

Question 21

There are mainly 3 Cr supplementation protocols:

Answer 21

• loading
• maintenance
• loading + maintenance

Question 22

Loading Cr:

Answer 22

• 20-30 g/day for 5-7 days

- muscle is saturated after 5-7 days

Question 23

Maintenance Cr:

Answer 23

• 5 g/d

- muscle is saturated after 4 weeks

Question 24

Loading + maintenance Cr:

Answer 24

• 20-30 g/day for 5-7 days + 5 g/d from day 8 on

- muscle is saturated after 5-7 days and content is maintained after that

Question 25

Best form of Cr:

Answer 25

• creatine monohydrate

- intestinal absorption ~100%

Question 26

Factors that can optimize Cr muscle uptake:

Answer 26

• previous exercise

- carb ingestion (high GI)

Question 27

Side effects of Cr:

Answer 27

no side effects induced by 12 weeks of creatine supplementation in older adults

Question 28

The branched chain AA are 3 of the ___ EAAs.

Answer 28

9

Question 29

BCAA ____ be produced by the body in physiologically significant amounts.

Answer 29

cannot

Question 30

BCAAs are precursors for ____ ____ ____.

Answer 30

muscle protein synthesis

Question 31

Widely believed claim that consumption of BCAAs:

Answer 31

• stimulates muscle protein synthesis

- improves endurance performance (central fatigue hypothesis)