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SEM 2 Nutrition > Week 05 - Supplements > Flashcards

Week 05 - Supplements Flashcards

1
Q

_______ are something added to complete a thing, supply a deficiency, or reinforce or extend a whole

A

Supplements

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2
Q

Caffeine peaks at ___ mins`

A

60

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3
Q

Does caffeine have an ergogenic effect even for habitual users?

A

Yes

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4
Q

What is creatine found in?

A

Naturally in the diet (red meats, fish)

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5
Q

In order for creatine to it be ergogenic you must consume…

A

5g / day for 5 days for 28 days

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6
Q

Is sodium bicarbonate an intracellular or extracellular buffer?

A

Extracellular buffer

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7
Q

Sodium bicarbonate peaks at _______ mins

A

60-90 mins

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8
Q

Bicarbonate is used to balance ______ levels in the body

A

acidity

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9
Q

High intensity exercise increases or reduces acidity in the muscles?

A

increases

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10
Q

Bicarbonate in the blood helps draw ___ out of the cell and allows _____ ____ to continue

A

H+, allows glycolytic metabolism to continue

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11
Q

Increasing sodium bicarbonate in the blood should allow for greater rate of _______ to continue (exercise at higher rate to last longer)

A

glycolysis

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12
Q

Is Beta-alanine is an extracellular or intracellular buffer?

A

intracellular buffer

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13
Q

How much Beta-alanine will show an ergogenic effect?

A

4-6g/day for 2-4 weeks

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14
Q

what are the Beta-alanine effects?

A

Increase muscle carnosine levels in which improve intracellular buffer capacities (maintaining good pH balance)

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15
Q

Buffering meaning?

A

A buffer is a substance that prevents a radical change in fluid pH by absorbing excess hydrogen or hydroxyl ions.

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16
Q

A vitamin is an….

A

organic compound that must be obtained from the diet (exceptions vitamin D & K)

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17
Q

What are the water-soluble vitamins (5)?

A

Vitamin C, B (1,2,3,6,12), Pantothenic acid, biotin, folic acid

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18
Q

What are the fat-soluble vitamins (4)?

A

Vitamins A, D, E, K

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19
Q

Functions of vitamins in the body (4)?

A
  • Energy metabolism
  • RBC & WBC cell production
  • Assist in bone, CT and cartilage formation
  • Antioxidants
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20
Q

What vitamins act as antioxidants?

A

Vitamins A, C and E

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21
Q

What vitamins assist in bone, CT and cartilage formation?

A

Vitamins C and D

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22
Q

What vitamin contribute to RBC and WBC formation?

A

B12

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23
Q

What vitamins aid in energy metabolism (glycolysis, beta oxidation, TCA cycle)?

A

B vitamins

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24
Q

What are the marcominerals (7)?

A
  • Potassium
  • Sodium
  • Chloride
  • Calcium
  • Magnesium
  • Phosphorus
  • Sulfur
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25
Q

What are the microminerals (4)?

A
  • Copper
  • Zinc
  • Iron
  • Flourine
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26
Q

Functions of macro and microminerals (trace elements) in the body (4)?

A
  • Building blocks for other tissues (bone health)
  • O2 transport
  • Energy metabolism
  • Electrolytes
27
Q

What macro/microminerals aid in bone health?

A

calcium, phosphorus

28
Q

What macro/microminerals aid in O2 transport?

A

iron (haemoglobin and myoglobin)

29
Q

What macro/microminerals aid in energy metabolism?

A

Zinc, magnesium, copper (glycolysis, beta oxidation, TCA cycle)

30
Q

What macro/micromineral aid in body fluids/electrolytes?

A

sodium

31
Q

Vitamin D functions (3)?

A
  • increases Ca+ absorption
  • promotes bone formation
  • important for muscle and immune function
32
Q

Vitamin D deficiency contributes to… (3)?

A
  • weak bones
  • suboptimal muscle function
  • increased susceptibility of infection
33
Q

Excess vitamin D causes… (5)?

A
  • nausea
  • loss of appetite
  • Irritability
  • Joint pains
  • Calcification of soft tissue
34
Q

Vitamin A (retinol) aids in…?

A
  • Maintaining epithelial tissue in skin, mucous membranes and visual pigments in eyes
  • Promotes bone development and immune function
35
Q

Vitamin A deficiency causes… (4)?

A
  • night blindness
  • infections
  • impaired growth
  • impaired wound healing
36
Q

Vitamin A excess can cause… (7)?

A
  • nausea
  • headache
  • fatigue
  • liver damage
  • joint pain
  • peeling skin
  • fetal abnormalities in pregnancy
37
Q

Vitamin C (ascorbic acid) functions in the body include… (5)?

A
  • antioxidant
  • promotes collagen formation
  • Development of CT
  • Catecholamine and steroid synthesis
  • Iron absorption
38
Q

Vitamin C deficiency may result in…(6)?

A
  • weakness
  • slow wound healing
  • infections
  • bleeding gums
  • anemia
  • scurvy
39
Q

Vitamin C excess may result in… (3)?

A
  • Diarrhoea
  • kidney stones
  • iron overload (larger doses)
40
Q

Functions of iron in the body include… (3)?

A
  • Transports O2 as haemoglobin and myoglobin
  • Forms cytochromes and metalloenzymes
  • promotes immune function
41
Q

Iron deficiency may cause…(3)?

A
  • Anaemia
  • Fatigue
  • Increased infections
42
Q

Excess iron may cause…(4)?

A
  • Hemochromatosis
  • liver cirrhosis
  • heart disease
  • increased infections
43
Q

Magnesium functions in the body include…(4)?

A
  • promotes protein synthesis and metalloenzyme
  • ATPase
  • DPG formation
  • Bone component
44
Q

Magnesium deficiency may cause…(5)?

A
  • muscle weakness
  • apathy
  • fatigue
  • muscle tremor
  • cramps
45
Q

Magnesium excess may cause… (3)?

A
  • nausea
  • vomitting
  • diarrhoea
46
Q

Calcium functions in the body include…(5)?

A
  • Promotes bone and teeth formation
  • Muscle contraction
  • Membrane potentials
  • Nerve impulse transmission
  • Regulates enzyme activity
47
Q

Calcium deficiency may cause…(4)?

A
  • osteoporosis
  • brittle bones
  • impaired muscle contraction
  • cramps
48
Q

Calcium excess may cause (5)..?

A
  • impaired trace mineral absorption
  • constipation
  • kidney stones
  • calcification of soft tissue
  • cardiac arrhythmia
49
Q

____ deficiencies in athletes are common, other deficiencies are rare

A

iron

50
Q

Only ___% of iron ingested get absorbed

A

10%

51
Q

Do micronutrients provide an ergogenic effect?

A
  • Used to think so, but no evidence now (as long as you didn’t have a vitamin deficiency)
52
Q

How does caffeine increase performance?

A
  • Increase lipolysis
  • increased muscle contractibility
  • Decreased perception of effort
53
Q

How does lipolysis increase with caffeine?

A
  • Indirectly through an increase in circulating epinephrine levels
  • Indirectly through an increase in circulating epinephrine levels
54
Q

How does muscle contractibility increase with caffeine?

A
  • increase in the influx of Ca
  • Increase Ca+ release from the SR
  • Increase sensitivity of myofilaments to calcium
55
Q

Why is there a decreased perception of effort with caffeine?

A

Not clear but likely linked to catecholamine release and release of neurotransmitters

56
Q

Is creatine essential?

A

No, it is naturally occurring (can be synthesised)

57
Q

Creatine i mostly present in….?

A

Muscle tissue

58
Q

Creatine increases….?

A
  • time of high intensity exercise

- recovery

59
Q

How does creatine have these positive effects?

A
  • Increased PCr availability
  • Increased rate of PCr resynthesis
  • Increased use of PCr as an energy source could reduce anaerobic glycolysis and lactate formation
  • Creatine could buffer some of the hydrogen ions produced during high-intensity exercise
  • Creatine may have anabolic properties
60
Q

Sodium bicarbonate functions…?

A
  • reduced muscle acidity

- improved buffering capacity

61
Q

Acid:

A

molecule that can liberate a H+ iron

62
Q

Base:

A

A molecule capable of combining with a H+

63
Q

Intracellular buffers:

A
  • metabolic

- intracellular proteins

64
Q

Extracellular buffering:

A
  • Ventilation
  • Kidneys
  • Blood bicarbonate (HCO3-)

SEM 2 Nutrition (11 decks)

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