Supplements Flashcards
Something that improves either physical or mental performance
Ergogenic aid
Current standards of practice set forth by the US Food and Drug Manufacturers for dietary supplement manufactures
Current Good Manufacturing Practices (cGMP)
Human subjects, control groups, randomization of supplements and placebo, measurements of relevant outcomes, and control of confounding variables are elements of a __________.
well-designed clinical trial
Low consumption of _______ may result in negative mood, impaired focus and attention span, general fatigue, and lowered capacity to fight infections. Also elevates risks for chronic and age-related diseases
Micronutrients
The use of a daily ______ and ______ to avoid common insufficiencies and meet recommended intakes based on age, gender, and life stage appears to be an effective nutritional strategy.
multivitamin, mineral
Regenerates intracellular ATP stores via phosphocreatine system during high-intensity activity
Creatine monohydrate
Increasing muscular stores and enhancing muscle mass in conjunction with resistance training are a result of _______ supplementation. Also causes increases in water retention and muscle mass.
Creatine monohydrate
Co-ingesting ______ with creatine monohydrate increases uptake and muscular retention
Carbohydrate
Protein sources considered to be __________ are superior for supporting training outcomes such as muscle hypertrophy, fat loss, and enhanced recovery.
high-quality
_____ is stimulated with protein ingestion and remains elevated for 3-4 hours.
Muscle protein synthesis (MPS)
The primary trigger of muscle protein synthesis
Leucine
Whey protein supplement has ___% of leucine content. Casein protein supplement has ___% of leucine content.
11%, 9.3%
Whey is available in three main forms: concentrate, ______, and hydrolysate
Isolate
Whey concentrate is about ___% protein with small amounts of carbs, fat, and lactose
80%
Whey isolate is about ___% protein with bioactive compounds, fat, and carbs removed
90%
Whey hydrolysate contains shorter amino acid chains, purportedly enhancing ______ and _________
Digestion and absorption
Casein protein contains less leucine and is insoluble in acid, forming clots in stomach acid and leading to slower _______ and _______
Digestion and absorption
There is potential benefit from ingestion of protein prior to sleep for enhancing ________ and exercise-induced outcomes
MPS
Soy protein is shown to be inferior to whey and casein due to lower leucine content, fewer essential aminos, and lower ______
bioavailablity
Trained athletes restricting _______ may benefit from more protein supplementation to preserve muscle and promote fat loss
calories
Consuming 6-15 grams of EAAs with 1.7-3.5 grams of leucine may maximize ____ and reduce muscle soreness. Particularly helpful for those restricting calories while maintaining muscle tissue and with lower protein intakes
MPS
When following proper creatine monohydrate supplementation strategies, muscular creatine stores increase by _____%
20-40 %
_____ stimulates the nervous system and has been shown to increase daily energy expenditure, decrease energy intake, reduce perceived-effort-level of exercise, and improve feelings of energy and alertness
Caffeine
Decreased sense of effort and increase in physical performance are an apparent benefit to _______ ingestion
Caffeine
Adult intake of caffeine up to ______ milligrams per day appears to be safe in healthy individuals
400-500
Because half-life of caffeine is ____ hours, increase sleep latency may occur if taken late in the day
5-6
Doses of caffeine higher than _____ milligrams per day may result in jitteriness, insomnia, and upset stomach
500
_______ may have a slight positive impact on energy expenditure, appetite and food intake when consumed in 2- to 4-milligram doses before meals
Capsaicin
The use of protein-rich _____ has been shown to improve weight-loss success, body composition, and maintenance of a healthy body weight
meal replacement
The ability to train more intensely and with greater workloads over time enables users to improve muscular power, strength, and lean _____
mass
Reduces fatigue during high-intensity exercise by buffering drop in pH due to hydrogen ions that are produced when glycogen is broken down to lactic acid
Beta alanine
_________ lowers blood acidity during intense activity lasting 1-10 minutes
Sodium bicarbonate
________ grams of leucine is required to stimulate MPS
1.7-3.5
The synthesizing of amino acids into skeletal muscle tissue is _______
Muscle protein synthesis
