Topic 15 Flashcards
a. B-alanine
b. Beetroot Juice/Nitrate
c. Bicarbonate
d. Caffeine
e. Creatine
f. Glycerol
Performance Supplements
a.Calcium Supplement
b.Iron Supplement
C. Multivitamin/Mineral Supplement
D.Probiotics
E. Vitamin D Supplement
Medicinal Supplements
Electrolyte Supplement
Mixed Macronutrient Supplement (Bar, Powder, Liquid)
Sports Bar
Sports Confectionery (e.g., Jelly Beans)
Sports Drink
Sports Gel
Isolated Protein Supplement
Sports foods
• Anabolic Steroids
• Human Growth Hormone (HGH)
• Erythropoietin (EPO)
• Beta-2 Agonists
• Blood Doping
Performance enhancers
Specific Applications
• Strength and power activities
• Potential therapeutic effects with aging and neurodegenerative diseases
Relationship with Training
• Not a standalone solution, requires vigorous training
Individual Considerations
• Caution for individuals with kidney disease or dysfunction
Ergogenic Effects:
•Allows for harder training
Creatine Supplement
Daily Dosage
• Typically 3 to 5 grams per day
Loading Phase
• 20 to 25 grams per day in divided doses for 5 to 7 days
Hydration and Nutrient Uptake
• Consume with carbohydrates or carbohydrates and protein for enhanced uptake
• Maintain adequate hydration
How to take creatine
Effectiveness of Glucose and Glucose
Polymers
Inclusion of Fructose:
• Improves flavor and gastric comfort
• Enhances carbohydrate uptake during exercise
Recommendation for Endurance
Athletes: Variety of sugars for improved absorption
Sports Drinks
Approx. 20% improvement in endurance performance
Carbohydrate loading
Approx. 20% improvement of performance due to muscle size & strength increase
Anabolic Steroids
Enhance endurance performance 4-8%
Blood doping
Enhance endurance performance 8%
Erythropoietin (EPO)
Low performance enhancement of 1-2%
Creatine
Low performance enhancement of 1-3%
Caffeine supplement
• an amino acid that plays a role in the urea cycle
• commonly used as a vasodilator leading to increased blood flow to muscles during exercise
• enhance nutrient delivery and oxygen uptake, potentially improving exercise performance and reducing fatigue
Citrulline
• naturally occurring compound found in meat and fish, as well as synthesized by the body from amino acids
• increase the body’s stores of phosphocreatine, which is used to rapidly regenerate adenosine triphosphate (ATP), the primary energy source for muscle
contractions during high-intensity exercise
Creatine & what it does
• a non-essential amino acid that combines with histidine to form carnosine, a dipeptide found in muscle tissue
• carnosine (blank found within) acts as a buffer, helping to maintain optimal pH levels in muscles during exercise, thereby delaying the onset of fatigue and improving endurance
Beta-2 alanine
• a stimulant compound found naturally in coffee, tea, and certain plants
• included for its ability to increase alertness, focus, and energy levels, while also reducing perceived exertion and fatigue during exercise
Caffeine
• an amino acid found naturally in the body and in certain foods like meat and fish
•suggested to improve endurance by reducing muscle fatigue, increasing energy production, and enhancing muscle contractions
• Antioxidant??
Taurine
• a choline-containing compound that is believed to increase
acetylcholine levels in the brain
• often included to enhance mind-muscle connection, focus, and coordination during exercise
Alpha-glycerylphosphorylcholine
(Alpha-GPC)
• contains a compound called Huperzine A, which is a potent inhibitor of acetylcholinesterase, an enzyme that breaks down acetylcholine
• Huperzine A increases acetylcholine levels in the brain, leading to improved cognitive function, focus, and memory
Toothed Clubmoss (Huperzia Serrata)
• a plant that contains alkaloids, including yohimbine, which acts as an alpha-2 adrenergic receptor antagonist
• yohimbine may increase adrenaline and noradrenaline levels in the body, leading to enhanced energy, alertness, and fat burning
Rauwolfia Vomitoria root bark extract
• a compound found in certain plants, particularly Camellia assamica var. kucha, which is structurally similar to caffeine
•acts as a central nervous system stimulant:
increasing alertness, energy, and focus
unlike caffeine, it does not to lead to tolerance buildup or negative side effects like jitteriness or insomnia
Theacrine
Anabolic steroids
HGH
Eythropoietin
Beta-2 agonists
Blood doping
Banned performance enhancing substances in sports
Synthetic substances that mimic the effects of testosterone, promoting muscle growth and enhancing athletic performance.
Anabolic Steroid
