Supplements Flashcards
Where does caffeine come from?
It occurs naturally in leaves, nuts, seeds of over 60 plants, and comes from synthetic materials
How much caffeine is in coffee, tea, and soft drinks?
Between 30 and 200mg
How much caffeine is in chocolate?
15mg/oz or about 100mg/cup
How much caffeine is in over the counter medications?
100 to 200mg per tablet
What is considered a toxic dose of caffeine?
15mg/kg body weight
When is the peak concentration of caffeine?
40 to 80 minutes after ingesting
What are side effects of sodium bicarbonate?
Nausea, vomiting, stomach pain, diarrhea, performance impairment
What are the general recommendations for glycerol use?
1.2g/kg body weight in 26ml/kg body weight of fluid
When should glycerol be consumed?
It is best to consume the drink over 1 hour, and allow an additional 30 minutes before beginning exercise
What is the recommended dose if continuing glycerol consumption?
0.125g/kg in 5ml/kg fluid
What are some side effects of glycerol?
Lightheadedness, bloating, nausea, and diarrhea
What are some sources of nitric oxide boosters?
Beets beets, Concord grape juice, açaí juice, cranberry juice, carrot juice, pomegranate juice, beetroot juice, green leafy vegetables, spinach, celery, commercial vegetable juices
What is a beneficial dose of nitrate?
5 to 9 mmol ingested as a single dose or multiple servings 3 hours prior to exercise (or 2 cups of pure beetroot juice)
Where can arginine and ornithine be found?
Fish, meat, eggs, dairy foods, beans, brown rice, oats, and nuts
How much creative is stored in skeletal muscle?
95% of the body’s creatine stores are in skeletal muscle, with 60% of total content in the form of prosphocreatine (PCr)
Where is creatine produced?
Primarily in the kidney and liver if produced by the body, or through ingestion
What are primary sources of creatine?
Meat, fish, supplements
When should creatine be taken with caution?
With doses greater than 3 to 5g per day in individuals with renal disease or anything that affects kidney function like diabetes or hypertension
What are common supplementation regimens of beta-alanine?
1.6 to 6.4g per day
What is a side effect of beta-alanine?
Paresthesia, or tingling of the skin
What is the dose for maximal response of beta-hydroxy-beta-methylbutyrate?
3g per day
Chromium is n essential trace element that plays a role in what?
Carbohydrate, protein, and fat metabolism
What are sources of prebiotics?
Yogurt, kefir,kombucha, raw sauerkrautt, barley, banana, oats, wheat, soy bean, asparagus, leeks, chicory, artichokes, garlic, and onions
