Supplements and ergogenic aids

Question 1

Creatine

Answer 1

is an organic compound that is commonly found in animal sources (ex. Beef) and dark leafy greens (ex. Spinach).

Question 2

creatine effect

Answer 2

Creatine supplementation saturates muscle creatine concentrations. Depending on diet,individuals who supplement with creatine will experience ~20% increase in musclecreatine concentrations

Question 3

creatine mechanism

Answer 3

Phosphagen system – phosphocreatine donates a phosphate group to adenosinediphosphate (ADP) to create adenosine triphosphate (ATP)

Question 4

creatine dose

Answer 4

Loading
* 0.3 g/kg/day for 5-7 days

• Non-loading
• 0.03 g/kg/day
• Maintenance
• 0.03 g/kg/day

Question 5

Caffeine

Answer 5

is a psychoactive stimulant. Most widely used stimulant in the world

Question 6

caffeine effect

Answer 6

Increases activity in the brain and central nervous system
*Increased breathing
* Increased heart rate
* Increased alertness
* Decreased rate of perceived exertion

Question 7

caffeine mechanism

Answer 7

Caffeine is an adenosine-receptor antagonist. It binds to adenosine receptors with greater affinity (ie.The degree to which a substance binds with another) than adenosine
* Adenosine is a neurotransmitter that promotes sleeps andsensations or fatigue

Question 8

caffeine dose

Answer 8

caffeine is present in many food products. Caffeine content varies
* Caffeine sensitivity varies among individuals

Question 9

Beta Alanine

Answer 9

non-essential amino acid, which is naturally produced in the body. During exercise,beta alanine acts as a lactate buffer. Beta alanine is converted into Carnosine in the liver.

Question 10

Beta alanine effect

Answer 10

improved ability to sustain brief maximal bursts of anaerobic exercise

Question 11

beta alanine mechanism

Answer 11

During moderate to high-intensity exercise, lactic acid is produced by anaerobic glycolysis.
* Lactic acid is converted into lactate inside the muscle cell
*Lactate accumulation causes an increase in blood acidity
* Carnosine acts as a pH buffer, which prolongs high intensity exercise

Question 12

beta alanine dose

Answer 12

2-6 g/day has been shown to increase muscle Carnosine concentrations by 20-80%

Question 13

Citrulline

Answer 13

is a non-essential amino acid. Citrulline is a precursor to Arginine.Arginine acts as a vasodilato

Question 14

Citrullline effect

Answer 14

Increased blood flow
* Reduces blood pressure
* Commonly used to treat heart conditions and erectile dysfunction

Question 15

citrulline mechanism

Answer 15

Citrulline is converted into Arginine in the kidneys
* Arginine is a vasodilator (ie. Expands blood vessels)

Question 16

citrulline dose

Answer 16

2-4 g daily to enhance circulation
* 6-8 g prior to exercise

Question 17

Folate (Vitamin B9)

Answer 17

is involved in red blood cell formation, cell growth, and cellfunction.
RDA for men and women is 400 mcg/day
RDA for pregnant women is 600 mcg/day
RDA for lactating women is 500 mcg/day

Question 18

Essential fatty acids (EFA)

Answer 18

are polyunsaturated fatty acids (PUFA). EFA’s are necessary for health and must be consumed through the foods we eat

Question 19

Benefits of EFA’s include

Answer 19

Formation of healthy cell membranes
* Proper development and functioning of the brain and nervous system
* Hormone production
* Proper thyroid and adrenal activity

Question 20

There are two categories of EFA’s

Answer 20

Omega-3
* Alpha-Linoleic acid (ALA)
* Docosahexaenoic acid (DHA)
* Eicosapentaenoic acid (EPA)

• Omega-6
• Linoleic acid (LA)

Question 21

Healthy amounts of omega-3 and -6 are essential

The body functions best with a balance

Disproportionate amounts of omega-6 and omega-3 can lead to increased inflammation and risk of disease

Question 22

Glucosamine

Answer 22

is a naturally occurring compound found in cartilage (ie. Connective tissue)

Question 23

there are many forms of glucosamine supplementation

Answer 23

Glucosamine sulphate
* Glucosamine hydrochloride
* N-acetyl glucosamine

Question 24

Glucosamine is an anti-inflammatory and is commonly used to treat

Answer 24

osteoarthritis and rheumatoid arthritis

Question 25

Magnesium

Answer 25

is a mineral and is involved in hundreds of metabolic enzymatic reactions

Question 26

Dietary sources of magnesium include

Answer 26

Legumes* Nuts* Seeds* Green leafy vegetables

Question 27

Magnesium is involved in

Answer 27

• Blood sugar regulation
• Muscle and nerve function
• Blood pressure regulation

Question 28

Magnesium deficiency may present profound negative consequences for health including

Answer 28

High blood pressure
* Heart disease
* Diabetes
* Sleep problems