Supplements & Aids Flashcards
Supplements for mass & strength gains
Creatine
Protein
BCAA
Glutamine
Nitric oxide
HMB
Creatine is found in
Fish
Poultry
Red meat
Creatine monohydrate
Most widely used form of creatine; recommended to cycle on/off over several weeks to maximize effectiveness
Creatine
Naturally occurring compound found in muscle that provides high energy phosphate group during intense, short-duration exercise
Proposed Mechanism of Action: Creatine
Increased intramuscular creatine & CP content
Greater CP resynthesis
Increased metabolic efficiency
Enhanced training adaptation
Creatine performance benefits
Improved strength (20-25%), mass gains & work capacity
Improved quality of training & recovery
No benefit to endurance
Supplemental protein can be useful for bodybuilders and high intensity/volume weightlifting up to
2g /kg of bodyweight
Protein intake post exercise or before bed reduces likelihood of
Catabolic activity
Whey protein
Optimal post exercise protein due to rapid digestion and bioavailability; powerful antioxidants such as glutathione
Casein
Optimal before bed due to slower digestion rate; rich in glutamine, reducing catabolism
BCAAs include
Valine, leucine & isoleucine; accounts for 33% of protein in muscle
If daily protein requirements are met
BCAAs are only useful for long endurance bouts
BCAAs serve as
Precursors to muscle building/immunity boosting amino acids glutamine & alanine
Appears useful for stress states or immunosuppressed persons
Glutamine
Glutamine functions
Limits catabolism/drops in immune function in high volume endurance training
Aids gluconeogenesis when stores are depleted
Increases post exercise stores/recovery
For those with coronary heart disease, 6g /day will increase blood flow to heart and improve exercise tolerance
L Arginine
L-arginine functions
Aids protein synthesis
Regulates growth hormone levels
Increases O2 delivery to heart
Precursor to NO - vasodilation
L-arginine sources
Walnuts
Watermelon
Peanuts
Chocolate
Meat
Beta-Hydroxy Beta-methylbutyrate
Metabolite of leucine serving anti-catabolic function
3g /day
Can be useful for previously sedentary adults starting exercise
Synthetically produced variants of male sex hormones such as testosterone
Androgenic-anabolic steroids
AAS Abuse risks
Aggression, mood swings, anxiety
Severe acne, hair loss
Deepening of voice
Breast development
Heart disease
Shrinkage of testes
Weight loss supplement functions
Increase energy expenditure
Change carb metabolism
Suppress appetite
Increase fat metabolism/reduce storage
Limit fat absorption
Caffeine
Acts on adenosine receptors; used for weight loss/performance
Caffeine (250-700mg) provides
Improved focus/alertness
Reduced fatigue
Improved submaximal endurance effort
