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Sports Nutrition > Chapter 10: Ergogenic Sports Supplements > Flashcards

Chapter 10: Ergogenic Sports Supplements Flashcards

(60 cards)

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1
Q

Naturally occurring substance from leucine

A

HMB

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2
Q

_ % of leucine is converted to HMB in the body

Effective?

A

5%

Yes

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3
Q

Functions of _:

Stabilize cell membrane of muscles
Stimulate protein synthesis by activation of mTOR pathway
Decrease protein breakdown

A

HMB

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4
Q

Provides substrate for cholesterol synthesis needed to form and stabilize the muscle cell membrane

A

HMB

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5
Q

Dose for HMB retention

Total per day

A

Multiple does of 1 gram during the day

3 g/day

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6
Q

_

Most powerful source of choline

Effective?

A

alpha-GPC

Too early to tell

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7
Q

Phospholipid, Derived from soy lecithin

Enhance cognition and boost athletic performance

A

Alpha- GPC

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8
Q

Plays a major role in fat and cholesterol metabolism
Increase hepatic fat oxidation

Mimic hormonal response to exercise

A

Alpha- GPC

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9
Q

_ vitally involved in muscle contraction and in regulating our physiological response to exercise

A

Acetylcholine

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10
Q

_ is a monosaccharide that provides the backbone to DNA, RNA

A

D-ribose

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11
Q

It is SPECULATED that _ :

Enhances exercise performance enhancing ATP resynthesis

Effective?

A

D-ribose

NO

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12
Q

_ linked to hypoglycemia and hyperuricemia

A

D-ribose

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13
Q

_ most abundant amino acid in the body

A

L-glutamine

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14
Q

Major site for glutamine synthesis and storage in human body 90%

Rest stored in:

A

Skeletal muscle

Lungs

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15
Q

_ stimulates protein synthesis and glycogen resynthesis after exhaustive exercise

NO ergogenic effect from supplementation

A

L-glutamine

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16
Q

Synthesis of _ is dependent mechanical activation of mTOR by resistance exercise

Oral supplement may augment signaling response when mTOR is activated by exercise

Effective?

A

Phophaditic acid

Too early to tell

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17
Q

Muscle pH buffer

Higher levels in elite athletes and body builders

A

Beta-alanine (carnosine)

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18
Q

Rate limiting precursor to carnosine within muscle fibers

A

Beta-alanine

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19
Q

_ supplementation:

Increase total work done
Improve endurance capacity
Increase lean body mass
Delay onset of fatigue

A

Beta-alanine

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20
Q

Side effect of beta-alanine

Effective?

A

Parasthesia (pins and needles)

Yes

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21
Q

Body water reduction of _ % adversely effects performance

A

2-3%

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22
Q

_ induces hyperhydration by inducing an osmotic gradient

Increase exercise performance

Hydration can be sustained for _ hours

A

Glycerol

Up to 49 hours

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23
Q

Side effects of _:

Nausea
Gastrointestinal discomfort
Dizziness
Headache

A

Glycerol

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24
Q

Glycerol

Grams?
Add to how much fluid?
How long before exercise?

A

1.2/kg

26 mL/kg of body weight

60 minutes

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25
_ and _ increase body water, reduce thermal and cardiovascular response to exercise
Glycerol and creatine
26
_: Derived from glycine Discovered in sugar beets Effective?
Betaine Too early to tell
27
_ can be synthesized by the oxidation of choline in the liver and kidneys
Betaine
28
Main role of betaine... _ donor
Protect cells from dehydration by increasing water retention Methyl
29
_ increases: Increase sprint performance Methionine levels
Betaine
30
Increase protein metabolism Assist in absorption of amino acids (Probiotic)
Bacillus coagulans GBI-30
31
Probiotics effective?
Too early to tell
32
_binds to neutrophils (immune cells) Reduces URTI incidents, symptoms and severity
Beta glucans (bakers yeast)
33
_ increases: Overall health Decrease: Fatigue Anger Confusion
Bakers yeast beta glucan
34
Beta glucan: Dose per day/ frequency Effective?
250 mg Daily Yes
35
_ supplement: Antioxidant High amt in apples, black and green tea Might be best consumed in multi-ingredient formula Effective?
Quercitin Not effective
36
_ Red carotenoid Occurs in salmon, shrimp, algae Antioxidant Might reduce lactate buildup and improve endurance performance
Astaxanthin Too early to tell
37
_ Antioxidant, regenerates other antioxidants Inhibit cell death Generates energy by converting carbs and fats into ATP
Coenzyme Q10
38
Meat, fish, soybean, olive or grape seed oil are high in _ concentrations Effective?
CoQ10 Not effective
39
Maintain structural integrity of cell membranes, fat transportation and metabolism, cell signaling Found in milk, eggs, liver and peanuts
Choline
40
Supplementing with _ results in: More rapid return of heart rate to normal levels in cycling Decrease in lactic acid levels
PC or inorganic choline
41
Choline effective? Reduced Plasma choline levels results in:
Yes Reduced performance
42
_ found in lettuce, spinach, beetroot
Nitrates
43
_ reduce whole body oxygen cost during physical exercise
Nitrates
44
Plasma nitrites are _ with high intensive endurance exercise
Positively correlated
45
_ is an amino acid that produced in body
L-carnitine
46
L- carnitine produced from _ and _ Effective?
Methionine and lysine No, too high caloric load needed to achieve effects
47
_ essential for transporting long chain fatty acids into the _ for fat breakdown and energy generation
L-carnitine
48
_ most concentrated in the brain _ grams in brain
Phosphatidylserine 30
49
Only FDA approvqed health claim that this nutritional ingredient improves brain functions
PS
50
_ improves the following in athletes: ``` Mood Cognitive functioning Performance Decreased soreness following exercise Improved mental readiness ```
PS
51
_ amino acid, found in green tea leaves, reduces mental stress, no drowsiness
L-theanine
52
Dosage of L-Theanine that will accelerate mental regeneration after physical exercise
50 mg post workout
53
Immune boost: 2
Bakers yeast beta glucan Probiotics
54
Mental 2
PS L-Theanine
55
Improve strength 2
HMB Beta -alanine
56
Improve endurance 1
Nitrates
57
Hydration
Glycerol Betaine
58
One of the muscles key pH buffers
Carnosine
59
600 mg/ 6 days Dose for _ to enhance lower body force production
Alpha-GPC
60
750 mg/ day Dose for _ for 10 days improves time to exhaustion
Phosphatidylserine

Sports Nutrition (10 decks)

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