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KIN146 > Sport supplements > Flashcards

Sport supplements Flashcards

1
Q

Sport drinks

A

provides carbs and fluid… enhances exercise performance and recovery

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2
Q

sports food

A

typically found in bar format
- nutrient dense and leverages the functional food proposition: provides health benefits that go beyond their nutrition value
whey and soy are dominant ingredients

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3
Q

sport supplements

A

tablets, powders, ready to go drink

protein powders, creatine, beet root juice, vitamins

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4
Q

Who are using these elite products

A

elite athletes, varsity athletes, rep athletes

  • reg gym people
  • biological plausibility - enhance phosphocreatine stores which then enhances performance
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5
Q

Considerations

A

dose -> taking more than the dose your body will waste it
placebo -> have they been studied against an appropriate placebo
Mechnism- > understand why it should work
sport and safety

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6
Q

biological plausibility

A

is there a metabolic reason why the supplement would help

  • enhance phosphocreatine stores which then enhances performance
  • creatine: inc Cr and PCr stores
  • carb loading: inc muscle glycogen stores
  • carb mouth rinses: taste cell receptors
  • protein supplements: AA leucine stimulates MPS
  • caffeine: opens Sr/Ca release channels
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7
Q

Type of Sport

A

will the supplement help you perform better in the sport you are doing
Ex. carb loading - long distance runners
- carb mouth rinse -> perform more work
- creatine - weight lifting, short bursts
- protein - inc muscle mass gains in resistance training
- caffeine - longer duration

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8
Q

Safety/regulations

A
  • is it a banned substance
  • creating - have been trying to ban but they found it in meat
  • androstenedione - steroids to inc muscle mass and tendons
  • erythropoietin - increases hemoglobin
  • HGH - same as andro
    athletes be careful: 15% of nutritional supplements tested has banned sustance in them
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9
Q

Why manipulate carbs

A 
depletion of glycogen to fatigue 
- start with more or consume during the event 
types: 
carb loading 
exogenous carbs - during the event 
carb mouth rinse
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10
Q

CHO loading to improve performance

A

group of men who went from consuming normal CHO intake, 58% EIN to taking 73% EIN

  • high carb diet inc muscle glycogen stores
  • 4 day study
  • used more carbohydrates
  • 60 mins of exercise at 75% of VO2 max
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11
Q

Women have a harder time carb loading

A

womens g/mw is way less bc we require less energy
- women high CHP doesnt even reach men high CHO
- carb loading doesn’t increase muscle glycogen stores in women
- in order to increase muscle glycogen stores we need to have 8.9g/bw intake
only eating carbs or inc energy intake by ^30%

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12
Q

Men carb loading

A

men can reach their carb threshold

  • males done need to inc more than 7.9g/bw
  • women were able to inc muscle glycogen stores having 8.8g/kg
  • will gain weight if you inc 33% EIN and thats nonsense
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13
Q

exogenous CHO consumption during exercise

A
  • inc of 1.2g of glucose per min
  • oxide 0.8 g of glucose per min
    if i consume more glucose can i oxidize more?
  • no . no point in consuming more than 1.2g/min
  • bc of how it is absorbed by cells into blood
  • from GI tract to blood
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14
Q

Fructose transport

A

uses a different transporter
- can increase consumption if you add fruc and gluc 1.26g/min
- improvement in performance
- allows you to produce ATP quicker than fats will, perform better
add gluc, suc and fruc can inc oxidation rate
- cannot further enhance performance
- consuming 1.8 g of glucose/min is going to make you sick

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15
Q

CHO mouth rinses

A

athetes came in and had one arm with a placebo and the other with a solution of 6.4% sugar

  • swirl mouth rinse every time they finished 12.6% of the work they had to do
  • placebo group - 61 mins
  • CHO group - under 60 mins
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16
Q

why take creatine

A

PCr is the first fuel used during exercise, quick source of ATP

  • inc PCr stores
  • improves performance in explosive bouts
17
Q

Creatine and performance

A

performance: benefit
- tasks <5 mins
- sprinting within or after endurance bout
- repeated sprints
no improvements
Strength:
- inc reps and total lifting volume
- overtime inc muscle mass, strength and function
- effective in older athlets

18
Q

Creatine not just for athletes

A

amino acids are the building blocks of muscle mass
- resistance exercise increases anabolic sensitivity, inc MPS allows for muscle repair and growth
- body has to adapt, anabolic sensitivity. Inc muscle ability to take protein and AA and synthesize
over time leads to inc in muscle mass

19
Q

Protein and Muscle Hypertrophy

A

untrained vs. trained

  • beneficial effect of protein overall
  • 2.5 kg difference gain in muscle mass
20
Q

Does it have to come from supplements?

A

no, try to get as much as possible from food

  • then supplement where struggling
  • same amount of protein eaten, but whole eggs have more fat and cals
  • important to eat whole foods - better anabolic affect
  • importance of food matrix, what is in the food that will hep
21
Q

Other considerations

A

what dose?
does timing matter?
does quality matter?q

22
Q

optimal protein dose

A
  • study looking at all proteins, lookinng at optimal protein intake per meal
  • as you inc protein, inc MPS until 0.42 g/bw then no inc in MPS
  • in a fasted state, any more than ^ will be stored as fat
23
Q

how does aging impact protein requirements

A

looking at 0.4g/kg per day = same MPS

  • dose of protein synthesis to get same MPS is higher
  • 40% of older adults do not even meet RDA for protein
24
Q

Does timing matter?

A

No up to 48 hrs after any protein your body will do MPS and muscle hypertrophy

  • anabolic window
  • total amount consumed during the day matters
  • muscle is sensitive fro 48 hrs
25
Q

protein quality matters

A
  • only if you’re concerned about the dose
  • if low protein you wont see a difference
  • you can be wasting protein
26
Q

BCAA

A

consume protein, breakdown to AAs
oxidize AAS or synthesize
leucine stimulates MPS pathway by mTORC1

27
Q

Leucine

A

fasted rated of MPS, young healthy men
leucine, isoleucine and valine all transported into muscles via same transporter
- branches chain AA’s enhance muscle recovery. regular protein gives you this
- if you’re going to take anything, take protein supplements

28
Q

Beta-HMB

A
  • leucine metabolite
  • inc muscle mass and function in older adults
  • preserves muscle mass during disuse
  • not any more effective than protein/leucine
  • inc muscle mass in older adults
  • and slow loss of muscle in misuse

KIN146 (9 decks)

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