Nutritional Supplements for Increasing Aerobic Capacity Flashcards
What is blood doping?
Transfusion of red blood cells to increase oxygen-carrying capacity
Involves increasing hemoglobin concentration and oxygen delivery to muscles.
What are the risks associated with blood doping?
Blood-borne infections, blood clots, stroke
How much can blood doping improve VO2 max?
3-5%
What is the mechanism of caffeine as a legal substance?
Enhances aerobic performance by influencing energy metabolism
What is beta-alanine?
Non-essential amino acid
Increases muscle carnosine levels, enhancing intracellular buffering capacity.
What is the recommended dosage of beta-alanine?
4-6 g/day for 4-10 weeks
What performance does beta-alanine improve?
High-intensity exercise performance lasting 1-4 minutes
What is a potential side effect of high doses of beta-alanine?
Paresthesia (tingling sensation)
What type of supplement is beetroot juice?
Nitrate-rich supplement
What is the primary mechanism of beetroot juice?
Increases nitric oxide production, improving blood flow and mitochondrial efficiency
What is the recommended dosage of beetroot juice before exercise?
300-600 mg nitrate, 2-3 hours before exercise
By how much can beetroot juice improve endurance performance?
1-3%
What is the essential mineral for hemoglobin production?
Iron
What is the mechanism by which iron supports athletic performance?
Supports oxygen transport and utilization in muscles
What is Cordyceps?
An adaptogen that may enhance the body’s ability to use oxygen more efficiently during exercise
What are some effects of Cordyceps supplementation?
- Increased VO2 max
- Improved blood flow
- Enhanced mitochondrial efficiency
- Delayed lactate production
- Accelerated muscle recovery
What is the suggested dosage range for Cordyceps to see significant results?
3-4.5 g/day for 5-12 weeks
What are adaptogens?
Natural substances that may improve the body’s response to stress and enhance performance
What is one effect of Rhodiola rosea on exercise performance?
Decreases the rating of perceived exertion (RPE)
How much did Eleutherococcus intake increase VO2 max in athletes according to studies?
22.8%
What are the potential benefits of adaptogens on aerobic capacity?
- Enhanced oxygen utilization
- Improved endurance performance
- Reduced oxidative stress and inflammation
- Improved muscle recovery
What is a common characteristic of adaptogens in relation to exercise?
They may help protect against exercise-induced oxidative stress and inflammation
