Supplements Flashcards
Sodium bicarbonate- optimal dose, how does it work, best type of exercise its for
for high intensity ex.
optimal dose is 300mg/kg 1-2 h before
acidity is buffered by Hco3
Androsterodione claim and research
naturally occurring pre test
thought to stim synthesis of test but hasn’t been found to
HMB claim and research
metabolite of AA leucine
claim to increase lean body mass+strength, inhibit catabolism
research found more total body strength w HMB group but didn’t control for diet
L caratine- where is it found, stored and do
present in red meat/dairy
synthesized in liver
muscle retains most
l carotene transports long chain FA across mitochondrial matrix
L carotene claims n research (why doesn’t it work)
improves VO2, reduces lactate by reacting w excess acyle CoA, improves fat ox
doesn’t support any
bioavailability is low and transport to muscle is limited
what does effect of caffeine depend on
dose, training status, timing of ingestion, history of use, source of caffeine, age, gender, body size, tollerence
caffeine characteristics (half life)
half life 2-10 h
quickly enters blood
crosses all body membranes
best dose and above what would have no effect
70-700mg
above 5-6mg/kg no effect on endurance
caffeine effects on muscle strength (how)
enhance force output (enhance ca release from SR)
increases muscle contractility
delays fatigue
caffeine effects on max exercise (how)
positive effects
increases number of muscle fibres recruited
mechanism of action of caffeine
increases circulating epinephrine (pro lipolysis)
decreses RER
increased plasma FFA
reduces peripheral fatigue
adenosine recepotor antagonist (adenosine pro sleep)
increases excitability of muscle fibres
increases ca release
central effects of caffiene
promotes mental awareness enhanced conc mood improvement lower self reported fatigue lower perceived pain
