Supplements Flashcards
Current Good Manufacturing Practices (cGMP)
Current standards of practice set forth by the U.S. Food and Drug Manufacturers for dietary supplement manufactures
Maslow’s Hierarchy of Needs
- meet daily energy needs for healthy living
- meet daily protein needs for desired outcome
- tailor energy intake for specific goals
- identify gaps in diet and meet micro-nutrient standards
- implement ergogenic strategies for specific goals
Maslow’s Hierarchy of Needs
- meet daily energy needs for healthy living
- meet daily protein needs for desired outcome
- tailor energy intake for specific goals
- identify gaps in diet and meet micro-nutrient standards
- implement ergogenic strategies for specific goals
Muscle-Gain Supplements with Strong Evidence
-protein
-creatine monohydrate
-essential amino acids
Muscle-Gain Supplements with Moderate Evidence
-BCAAs
-HMB
-Phosphatidic acid
Muscle-Gain Supplements with Weak Evidence
-Arginine
-Glutamine
-ATP
-Alpha-ketoglutarate
-Prohormones
where is Creatine monohydrate synthesized?
it is synthesized endogenously in the liver and kidneys from amino acids and is stored primarily in muscle tissue
role of creatine monohydrate
regenerate intracellular ATP stores via the phosphocreatine system during high-intensity activity
Protein Balance
The net result of protein synthesis and breakdown.
Anabolic Resistance
A blunted muscle synthesis response to resistance training, amino acids, and protein – observed more in older adults than younger populations.
Leucine
An essential and branched chain amino acid, identified as the initiator of muscle protein synthesis.
whey comprises ____% of the protein content of milk
20%
casein comprises ____% of the protein content of milk
80%
what protein source has the highest amount of leucine?
whey
3 main forms of whey
concentrate, isolate, and hydrolysate
Whey protein concentrate
-the liquid fraction of milk and is typically about 80% protein with small amounts of carbohydrates, fat, and lactose.
-contains bioactive ingredients such as beta lactoglobulin, alpha lactalbumin, and lactoferrin, which play a role in immune system function and is, therefore, less refined than the isolate form
Whey protein isolate
contains a higher portion of protein by weight (90%) and is a result of additional filtration of whey concentrate, during which the bioactive compounds, fat, and carbohydrates are removed.
Whey protein hydrolysate
contains shorter amino acid chains (peptides), which are formed by adding enzymes to either whey concentrate or isolate, purportedly enhancing digestion and absorption.
-most expensive
why does casein stimulate less muscle growth than whey?
it contains less leucine and is insoluble in acid, forming clots in the stomach acid, thereby leading to slower digestion and absorption
why does soy protein stimulate less muscle growth than whey and casein?
-lower leucine content
- fewer essential amino acids
-lower bioavailability
To maximize MPS and hypertrophy, consume four meals with _______________________ of body weight per meal of high-quality protein.
0.2 to 0.25 g/lb (0.4 to 0.55 g/kg)
A pre-bedtime protein dose of _______ grams may help maximize MPS during sleeping hours.
30 to 40
essential amino acids (EAAs) list
-Leucine
-Histidine
-Phenylalanine
-Isoleucine
-Lysine
-Threonine
-Valine
-Methionine
-Tryptophan
the consumption of EAAs has potential value for enhancing muscle protein synthesis when ___ to ____ grams are consumed before, after, or during exercise
6 to 12 grams
Consuming __ to __ grams of essential amino acids with ___ to ___ grams of leucine may maximize MPS and reduce muscle soreness.
6 to 15 grams EAAs,
1.7 to 3.5 grams leucine
15 grams of _________ combined with 30 grams of ______________ consumed in between normal meals resulted in a greater anabolic effect than similar amounts of EAAs from a whole food source
Essential Amino Acids, Carbohydrates
HMB (Hydroxy-Methylbutyrate)
byproduct of the essential branched chain amino acid, leucine, identified as the primary initiator of muscle protein synthesis.
effects of HMB
-may reduce markers of muscle damage
-enhance strength
-enhance muscle mass
When following a proper creatine monohydrate supplementation strategy, what percentage increase of muscular creatine stores has been demonstrated through research?
20-40%
a moderate dose of caffeine is around ___ to _____ milligrams of caffeine per kilogram of your body weight.
3 to 4 mg
caffeine anhydrous
caffeine synthesized in labs
Using a moderate caffeine dose of 4 milligrams/kilograms of body weight from coffee, significant increases in resting metabolic rate (RMR) ranging from _____ to ____% were observed in normal-weight and obese individuals
4.9 to 12%
effects of green tea extract and caffeine
increase metabolism and fat oxidation and to modestly boost weight loss and reduce waist circumference
half life of caffeine
5 to 6 hours
P-synephrine
-the active ingredient extracted from bitter Seville orange
- structurally similar to ephedrine and is often marketed as an ephedra-free fat-loss aid due to its apparent stimulatory effect on the central nervous system, energy expenditure, and mild suppression of appetite
-not reccomended
Capsaicin
-one of five naturally present capsaicinoids in red chili peppers
- a natural weight control due to its ability to stimulate thermogenesis, increase body temperature, and decrease food intake
Capsaicin may have a slight positive impact on energy expenditure, appetite, and food intake when consumed in ___ to ______milligram doses before meals.
2 to 4 mg
Phaseolus vulgaris
-extracted from white kidney bean
- inhibits the action of the digestive enzyme amylase, thus, interfering with the digestion of and absorption of carbohydrates and potentially preventing absorption
-may improve weight loss over a 12 week period
Chitosan
-fat blocker supplement manufactured from shellfish
-can prevent absorption of dietary fat by binding to it in the intestinal tract
linoleic acid (CLA), L-carnitine, chromium, green coffee bean extract, and hydroxycitric acid or HCA (garcinia cambogia) are supplements with ______ evidence
little to no evidence
What is considered to be the highest safe moderate dose of caffeine for healthy adults?
400-500 mg daily
BCAAs have ________ evidence
mixed/moderate
Carbohydrate/Protein Shakes have _______ evidence
mixed/moderate
which performance supplements are banned?
-ephedrine (for weight loss)
-Androstenedione
-Dimethylamylamine (DMAA)
-1,3-dimethybutylamine (DMBA)
Citrulline has _____ evidence
mixed/moderate
Glycerol has _____ evidence
mixed/moderate
Deer Antler Velvet has _____ evidence
weak
MCTs have ______ evidence
weak
Nitrate has _____ evidence
mixed/moderate
Quercetin has _____ evidence
mixed/moderate
taurine has ______ evidence
mixed/moderate
Ribose has _____ evidence
weak
some performance enhancing supplements with strong evidence are
creatine monohydrate, caffeine, beta alanine, and sodium bicarbonate
why does caffeine give you mental clarity?
it blocks adenosine receptors
Beta alanine
-a nonessential amino acid naturally present in animal meats and produced in the liver. -combines with the amino acid histidine to form carnosine
- It is a compound in skeletal muscle that reduces fatigue during high-intensity exercise by buffering the drop in pH due to hydrogen ions that are produced when glycogen is broken down to lactic acid
paresthesia
skin tingling
typical use of beta alanine supplement
typical use includes a 2- to 4-week loading phase using 4 to 6 grams daily in divided doses
Sodium bicarbonate
-baking soda
-aids in buffering the acidity in the blood due to the production of hydrogen ions during sustained strenuous exercise, thereby, potentially reducing fatigue and enhancing performance during short-term and intermittent strenuous exercise
typical use of sodium bicarbonate
Typical use includes single doses of 0.2 to 0.4 gram/kilogram body weight taken 1 to 2.5 hours before exercise or split doses over 3 hours
What physiological effect is seen in the body after supplementing with beta alanine?
Increased carnosine in skeletal muscle
How does sodium bicarbonate supplementation enhance athletic performance?
Lowers blood acidity during intense activity lasting 1 to 10 minutes
For what type of activities would beta alanine be beneficial?
High-intensity exercise lasting 30 seconds to 10 minutes
Which of the following is the recommended daily protein amount to help most exercisers build and maintain muscle tissue?
1.2-2.2 g/kg of body weight per day
