Sport supplements Flashcards
Sport drinks
provides carbs and fluid… enhances exercise performance and recovery
sports food
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
sport supplements
tablets, powders, ready to go drink
protein powders, creatine, beet root juice, vitamins
Who are using these elite products
elite athletes, varsity athletes, rep athletes
- reg gym people
- biological plausibility - enhance phosphocreatine stores which then enhances performance
Considerations
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
biological plausibility
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
Type of Sport
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
Safety/regulations
- 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
Why manipulate carbs
depletion of glycogen to fatigue - start with more or consume during the event types: carb loading exogenous carbs - during the event carb mouth rinse
CHO loading to improve performance
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
Women have a harder time carb loading
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%
Men carb loading
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
exogenous CHO consumption during exercise
- 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
Fructose transport
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
CHO mouth rinses
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
why take creatine
PCr is the first fuel used during exercise, quick source of ATP
- inc PCr stores
- improves performance in explosive bouts
Creatine and performance
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
Creatine not just for athletes
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
Protein and Muscle Hypertrophy
untrained vs. trained
- beneficial effect of protein overall
- 2.5 kg difference gain in muscle mass
Does it have to come from supplements?
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
Other considerations
what dose?
does timing matter?
does quality matter?q
optimal protein dose
- 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
how does aging impact protein requirements
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
Does timing matter?
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
protein quality matters
- only if you’re concerned about the dose
- if low protein you wont see a difference
- you can be wasting protein
BCAA
consume protein, breakdown to AAs
oxidize AAS or synthesize
leucine stimulates MPS pathway by mTORC1
Leucine
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
Beta-HMB
- 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
