Supplements Flashcards
Supplements: definition?
products used alongside a normal diet to improve general health and wellbeing or enhance sporting performance.
What types of foods/supplements are used for sports enhancement?
- functional foods (enriched with additional nutrients or components outside their typical nutrient composition)
- formulated foods and sports foods (providing energy and nutrients in a more convenient form or for targeted use)
- single nutrients (and other components of foods or herbal products provided in isolated or concentrated forms)
- multi-ingredient products (containing various combinations of those products described above that target similar outcomes)
We know that supplement use …
- varies across different sports and activities
- A with level of training/performance
- B with age
- is C in men than in women
- is strongly influenced by X norms
A increases
B increases
C higher
D perceived cultural
Creatine: belongs to class X.
A
- Creatine monohydrate is a dietary supplement that, when ingested in accordance with current guidelines, can increase A and B and subsequently improve C exercise performance.
A skeletal muscle creatine
B phospocreatine
C high-intensity
- Creatine supplementation improves the performance of X , high-intensity exercise, especially when X
brief (usually <30 sec)
there are repeated bouts
For what is NO in beetroot important?
the regulation of blood pressure and blood flow, mitochondrial respiration, muscle contraction and immune function
Beetroot is effective for what type of exercise? It is less effective for who?
- Endurance/intermittent exercise; less effective in well-trained
What is a typical symptom of beetroot juice use?
red urine
HMB: what is it and to what class does it belong?
- Beta-hydroxy beta-methylbutyrate, derived from the amino acid leucine
Class b, mostly C
What is the proposed effect of ingesting HMB?
- enhancement of sarcolemma integrity (via cholesterol)
- inhibition of protein degradation
- increased protein synthesis via the mTOR pathway
What is the recommendation regarding HMB?
-> not more effective than adhering to the current protein intake recommendations
Carnitine: what is it? In what class does it belong?
- Vitamin-like substance – important for FA transport. Red meat and dairy: Endogenous synthesis from lysine and methionine
- class B
Carnitine is claimed to be effective for the transer of FA. What else does it claim to do?
buffers excess Acetyl CoA, anti-oxidant? ‘fat burner’ ?
Beta-alanine: what does it do? In what group?
Precursor of carnosine, intramuscular buffer (carnosine itself is digested). Increases muscle carnosine content: proton buffering
Class A
Beta-alanine: improved performance for what group?
Improved performance for ‘acidic’ sports
(sodium) bicarbonate: what is it? What group?
- Baking soda, buffering H+ in blood.
Group: A
Sodium bicarbonate: effective when? What are side-effects?
- Effective for exercise 1-7 min = 2-3% improvement
- Gastrointestinal problems: bloating, abdominal discomfort, diarrhoea -> sodium and CO2 stomach
Caffeine: how does it work? What group?
- ..to be achieved by central nervous system effects, specifically those involving antagonism of adenosine receptors. These effects reduce the perception of fatigue and allow optimal pacing and skill/work outcomes to be maintained for a longer period
Group: A
Side-effects caffeine?
- side effects increases in heart rate, impairments or alterations of fine motor control and technique, and anxiety or over-arousal
Is caffeine considered doping?
No
Glycerol: what is it (used for)? Group?
- Hyperhydrating agent: increases water absorption and improves retention in extracellular space (‘sponge’). Fluid retention - Delays dehydration: performance enhanced via improved
thermoregulation/cardiovascular response: small effect
Group: A
What are the (significant) side-effects of glycerol?
- Significant side effects: nausea, headache, GI problems
- Water retention (body weight), bloated feeling
Why was glycerol in the WADA (Doping) till 2018?
It was thought to be a masking agent
What is co-enzyme Q10? What does it do? Group?
- a component of the electron transport chain in mitochondria
- bioenergetic and antioxidant activity (muscle damage)
Improve performance? Limit muscle damage?
● No convincing evidence
Class c
Recall five direct Performance-enhancing substances (‘Ergogenic aids’) (legal)
● Caffeine, Creatine, Nitrate, Bicarbonate, B-alanine
Some indirect performance-enhancing substances:
● Prevent illness (anti-ox. Immune function)
● Support training (creatine, HMB, FA, collagen, anti- inflammatory compounds)
● Body composition (gain LBM, loss FM)(glycerol)
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Some indirect performance-enhancing substances:
● Prevent illness (anti-ox. Immune function)
● Support training (creatine, HMB, FA, collagen, anti- inflammatory compounds)
● Body composition (gain LBM, loss FM)(glycerol)
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