Supplementation Flashcards
Dietary supplement
Vitamin, mineral, herb, botanical, amino acid.
No FDA
Multivitamin most popular
Idea originated in China 1940s
Dietary Supplement Health Education Act of 1994 & Code of Federal Regs.
Govern the supplement industry.
All products must either be natural or a synthesized natural ingredient.
Third Party Verif. for quality and banned subs
NSF for Sport
Informed Choice
BSCG
Health Supps. vs. Performance Supps.
Health: Most popular. Multivitamins & Omegas
Vitamin D & K w/r to bone health
D: helps deposit calcium in bones
K: increases bone protein content & improves
**K: directs calcium deposits to bones instead of the vascularur
Vitamin C benefits
Collagen synth; immunity/anti-oxidant
Hard to reach to toxicity b/c of excretion.
Choline
Vitamin-like essential nutrient (DV 550) for liver, neuro & cardio health
Most people are defecient
Macro minerals
Calcium
Potassium
Sodium
Magnesium
Phosphorous
Sulfur
Chloride
Anti-nutrients
Found in plants, they decrease the absorption of other nutrients. Also contain enzyme inhibitors that can affect digestion
Iron heme vs non-heme
Heme: from animal
Non-heme: from plant
Omega 3s
Fish oil (epa/dha)
DHA: brain health
Plant (ala)
Anti-inflam (omega6 is pro-inflam), so balance.
Protein as an ergogenic aid: BCAAs
Leucine
Isoleucine
Valine
Muscle Protein Synthesis
Two primary factors:
-The proper signals
-The proper materials/ dietary factors, most important LEUCINE. It must be included in any protein supplement for MPS.
Creatine
Naturally produced compound made of three amino acids: methionine, arginine & glycine.
Made in liver & kidneys and stored in skeletal muscles.
Supplemented as creatine monohydrate
Creatine works as a backup to ATP, as it carries an extra phosphagen, as creatine phosphate which it uses to rephosphorylaye ADP to ATP during the first 15 secs of muscle contraction (extends ATP-CP stage).
