Week 05 - Supplements Flashcards
_______ are something added to complete a thing, supply a deficiency, or reinforce or extend a whole
Supplements
Caffeine peaks at ___ mins`
60
Does caffeine have an ergogenic effect even for habitual users?
Yes
What is creatine found in?
Naturally in the diet (red meats, fish)
In order for creatine to it be ergogenic you must consume…
5g / day for 5 days for 28 days
Is sodium bicarbonate an intracellular or extracellular buffer?
Extracellular buffer
Sodium bicarbonate peaks at _______ mins
60-90 mins
Bicarbonate is used to balance ______ levels in the body
acidity
High intensity exercise increases or reduces acidity in the muscles?
increases
Bicarbonate in the blood helps draw ___ out of the cell and allows _____ ____ to continue
H+, allows glycolytic metabolism to continue
Increasing sodium bicarbonate in the blood should allow for greater rate of _______ to continue (exercise at higher rate to last longer)
glycolysis
Is Beta-alanine is an extracellular or intracellular buffer?
intracellular buffer
How much Beta-alanine will show an ergogenic effect?
4-6g/day for 2-4 weeks
what are the Beta-alanine effects?
Increase muscle carnosine levels in which improve intracellular buffer capacities (maintaining good pH balance)
Buffering meaning?
A buffer is a substance that prevents a radical change in fluid pH by absorbing excess hydrogen or hydroxyl ions.
A vitamin is an….
organic compound that must be obtained from the diet (exceptions vitamin D & K)
What are the water-soluble vitamins (5)?
Vitamin C, B (1,2,3,6,12), Pantothenic acid, biotin, folic acid
What are the fat-soluble vitamins (4)?
Vitamins A, D, E, K
Functions of vitamins in the body (4)?
- Energy metabolism
- RBC & WBC cell production
- Assist in bone, CT and cartilage formation
- Antioxidants
What vitamins act as antioxidants?
Vitamins A, C and E
What vitamins assist in bone, CT and cartilage formation?
Vitamins C and D
What vitamin contribute to RBC and WBC formation?
B12
What vitamins aid in energy metabolism (glycolysis, beta oxidation, TCA cycle)?
B vitamins
What are the marcominerals (7)?
- Potassium
- Sodium
- Chloride
- Calcium
- Magnesium
- Phosphorus
- Sulfur
What are the microminerals (4)?
- Copper
- Zinc
- Iron
- Flourine
Functions of macro and microminerals (trace elements) in the body (4)?
- Building blocks for other tissues (bone health)
- O2 transport
- Energy metabolism
- Electrolytes
What macro/microminerals aid in bone health?
calcium, phosphorus
What macro/microminerals aid in O2 transport?
iron (haemoglobin and myoglobin)
What macro/microminerals aid in energy metabolism?
Zinc, magnesium, copper (glycolysis, beta oxidation, TCA cycle)
What macro/micromineral aid in body fluids/electrolytes?
sodium
Vitamin D functions (3)?
- increases Ca+ absorption
- promotes bone formation
- important for muscle and immune function
Vitamin D deficiency contributes to… (3)?
- weak bones
- suboptimal muscle function
- increased susceptibility of infection
Excess vitamin D causes… (5)?
- nausea
- loss of appetite
- Irritability
- Joint pains
- Calcification of soft tissue
Vitamin A (retinol) aids in…?
- Maintaining epithelial tissue in skin, mucous membranes and visual pigments in eyes
- Promotes bone development and immune function
Vitamin A deficiency causes… (4)?
- night blindness
- infections
- impaired growth
- impaired wound healing
Vitamin A excess can cause… (7)?
- nausea
- headache
- fatigue
- liver damage
- joint pain
- peeling skin
- fetal abnormalities in pregnancy
Vitamin C (ascorbic acid) functions in the body include… (5)?
- antioxidant
- promotes collagen formation
- Development of CT
- Catecholamine and steroid synthesis
- Iron absorption
Vitamin C deficiency may result in…(6)?
- weakness
- slow wound healing
- infections
- bleeding gums
- anemia
- scurvy
Vitamin C excess may result in… (3)?
- Diarrhoea
- kidney stones
- iron overload (larger doses)
Functions of iron in the body include… (3)?
- Transports O2 as haemoglobin and myoglobin
- Forms cytochromes and metalloenzymes
- promotes immune function
Iron deficiency may cause…(3)?
- Anaemia
- Fatigue
- Increased infections
Excess iron may cause…(4)?
- Hemochromatosis
- liver cirrhosis
- heart disease
- increased infections
Magnesium functions in the body include…(4)?
- promotes protein synthesis and metalloenzyme
- ATPase
- DPG formation
- Bone component
Magnesium deficiency may cause…(5)?
- muscle weakness
- apathy
- fatigue
- muscle tremor
- cramps
Magnesium excess may cause… (3)?
- nausea
- vomitting
- diarrhoea
Calcium functions in the body include…(5)?
- Promotes bone and teeth formation
- Muscle contraction
- Membrane potentials
- Nerve impulse transmission
- Regulates enzyme activity
Calcium deficiency may cause…(4)?
- osteoporosis
- brittle bones
- impaired muscle contraction
- cramps
Calcium excess may cause (5)..?
- impaired trace mineral absorption
- constipation
- kidney stones
- calcification of soft tissue
- cardiac arrhythmia
____ deficiencies in athletes are common, other deficiencies are rare
iron
Only ___% of iron ingested get absorbed
10%
Do micronutrients provide an ergogenic effect?
- Used to think so, but no evidence now (as long as you didn’t have a vitamin deficiency)
How does caffeine increase performance?
- Increase lipolysis
- increased muscle contractibility
- Decreased perception of effort
How does lipolysis increase with caffeine?
- Indirectly through an increase in circulating epinephrine levels
- Indirectly through an increase in circulating epinephrine levels
How does muscle contractibility increase with caffeine?
- increase in the influx of Ca
- Increase Ca+ release from the SR
- Increase sensitivity of myofilaments to calcium
Why is there a decreased perception of effort with caffeine?
Not clear but likely linked to catecholamine release and release of neurotransmitters
Is creatine essential?
No, it is naturally occurring (can be synthesised)
Creatine i mostly present in….?
Muscle tissue
Creatine increases….?
- time of high intensity exercise
- recovery
How does creatine have these positive effects?
- 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
Sodium bicarbonate functions…?
- reduced muscle acidity
- improved buffering capacity
Acid:
molecule that can liberate a H+ iron
Base:
A molecule capable of combining with a H+
Intracellular buffers:
- metabolic
- intracellular proteins
Extracellular buffering:
- Ventilation
- Kidneys
- Blood bicarbonate (HCO3-)
