Unit 3 - Lecture 19 Flashcards
What is the point of using supplements for endurance performance?
Fat Oxidation
What is are the steps in the cascade to use body fat as a fuel source?
- Hormones are released to stimulate hormone-sensitive lipase.
- Lipids are broken down to FFA.
- FFA are transported through the blood to the mitochondria.
- Entry into the mitochondria.
- Beta-oxidation occurs and produces Acetyl-CoA, NADH, FADH2; Acetyl-CoA also produces NADH, FADH2.
- Brought to the Electron Transport Chain.
- Produces ATP through a concentration gradient of H_.
What are the hormones responsible for lipolysis? (Activate Hormone-Sensitive Lipase)
Epinephrine
Norepinephrine
Glucagon
Cortisol (Chronic)
What supplement can break down body fat to FFA?
Caffeine (Increases epinephrine and norepinephrine).
What supplement can increase FFA transport to the mitochondria?
Nitric Oxide (Increases dilation of the blood vessels).
- Conduit Arteries
- Resistance Arterioles
- Microvascular Circulation (Capillaries)
What supplement can increase the entry of fatty acids into the mitochondria to produce more Acetyl-CoA?
Carnitine (CPT1 and CPT2)
What supplement can increase the amount of NADH, FADH2 to transport to the electron transport chain?
CoQ10
Sources of Caffeine
- Coffee (5 oz. of coffee = ~ 175 mg)
- Tea
- Chocolate
Physiologic Effects of Caffeine (4)
- Increase FFA in the blood via lipolysis
- Increase Fat Oxidation
- Increase AMPK
- Increase fatty acid entry into the mitochondria.
- When insulin increases in fed states, there is a rise in malonyl-CoA, which inhibits CPT1.
- In fasted states, AMPK rises and inhibits malonyl-CoA, fatty acids are able to enter into the mitochondria and fat oxidation occurs.
- Increase fatty acid entry into the mitochondria.
- There is an association between caffeine and glycogen re-synthesis post-exercise.
- Greater fat oxidation during exercise leads to glycogen sparing. This saves glycogen for later in the event and allows a better kick at the end for a faster finish.
Studies support the use of caffeine for endurance performance at what dosage?
Most results tend to be in _____ _____.
300mg
Naive Users
Does increases in fat oxidation from caffeine increase performance?
There are documented cases, however, results are mixed.
There have been documented cases of increases in performance without increased fat oxidation.
It seems that it depends on who is consuming caffeine (users/naive) and how much caffeine they are drinking.
What may lead to the mixed results of increased performance via fat oxidation from caffeine?
Mental effects via CNS stimulation.
Increase motor skills from increased focus and reflexes.
Side Effects of Caffeine:
- Diuretic
- Increase dehydration.
- Loss of stroke volume.
- ~4-5 cups (5 ounces)
- Tachycardia/Cardiac Arrhythmia
- Mental Confusion
- Increase dehydration.
- IOC/NCAA - Drug Testing
- 1,000mg - 8-10 cups (5 ounces)
- The liver is the primary organ that metabolizes most “drugs.” It can dictate how much is entering the bloodstream.
- 1,000mg - 8-10 cups (5 ounces)
*IOC = International Olympic Committee
Carnitine _______ fatty acid entry into the mitochondria.
Increase
Carnitine is an _____ _____ like molecule. Meaning that it has a ______ component.
amino acid
nitrogen
Vegans have low concentrations within muscle vs. “meat-eaters”.
What is the physiologic function of carnitine?
Acts via CPT1 and CPT2 in the mitochondria.
The idea is that supplementation can be effective at raising CPT1/CPT2 because of the increase of carnitine levels.
Increase FFA + Increase Carnitine = Increase Fat Oxidation
Muscle biopsy studies show (change/no change) in carnitine concentration.
No change
Deficiency in carnitine can occur in genetic scenarios. Do those with a genetic predisposition for carnitine deficiency improve with carnitine supplementation?
Yes
The amount that people have to start with matters in order to receive a benefit from supplementation or not.
CoQ10 carries electrons among the complexes within the mitochondria’s inner membrane.
The belief is that CoQ10 is limited then supplementing it should increase performance and increase oxidative capacity.
If you have more NAD+ in your cell, it will stimulate the TCA cycle in order to create NADH and essentially more ATP.
Evidence shows that active people have lower blood CoQ10 concentrations than less active people.
Evidence shows that active people have lower blood CoQ10 concentrations than less active people.
Supplement studies show _____ in CoQ10 concentrations in the blood. Yet, performance is null. Why?
Blood ≠ Muscle Tissue ≠ Mitochondria
For nitric oxide ____ is better than _____.
Diet; Supplements
Diet is important for getting nitric oxide and is influenced by a variety of oral and gut-level microbiota.
High nitrite-containing foods:
- Green leafy vegetables.
- Beets
- Celery
Benefits of Nitric Oxide
- Vasodilation
- Angiogenesis
- Glucose Uptake
- Sarcoplasmic Reticulum (SR) handling of Ca2+
- Mitochondria Respiration
- O2 Consumption
- ATP Production
All of the above can lead to increases of endurance or fatigue resistance.
Nitric Oxide supplements
- Beet Root Juice
- Cherry Tart Juice
- Arginine
- Alpha-Ketoglutarate (AKG)
Beet Root and Cherry Tart Juice
Increase nitrite levels in the plasma and the belief is that it provides the precursors for nitric oxide.
The evidence seems favorable right now, although responders tend to have low nitrate levels.
Responders have low physical activity levels, age (older), and less nutrient availability (alpha-ketoglutarate and arginine).
Arginine
- Amino Acid
- Stimulates Growth Hormone
- Stimulates MPS
- Promotes Lipolysis
- Precursor to N.O. Synthesis
- Anti-Catabolic
- Increase Insulin Secretion
If you are deficit to protein, you will be a deficit in arginine and you will benefit from supplementing arginine.
Alpha-Ketoglutarate (AKG)
- Intermediate in the TCA.
- Precursor for Arginine, Glutamine and Proline
- Evidence is generally favorable on muscle mass.
Out of the list below, what supplements have good evidence for improving endurance performance:
Caffeine
Carnitine
CoQ10
Nitric Oxide
Caffeine
Nitric Oxide
