Chapter 16 Flashcards
(20 cards)
Dietary Supplements: What are they? What are the 5 Kinds?
•Products intended to supplement the diet that contain:
–Vitamins
–Minerals
–Herbs or other botanicals
–Amino acids
–Substances such as enzymes, organ tissues, glandulars, and metabolites
Dietary Supplements Forms: There are 7
•Available in a variety forms including:
-Tablets
-Capsules
-Softgels
-Gelcaps
-Liquids/ drinks
-Powders
-Energy bars
Dietary Supplements Concerns: There are 9
•Without regulation, there is a buyer beware market
•Dietary supplement advertisements can be misleading and deceptive
•Claims of effectiveness may not be credible
•The concentration and quality of active ingredients can differ from product to product
•Dietary supplements may adversely interact with each other as well as prescription medications
•Dietary supplements are often utilized as a short cut to optimal
•Manufacturers are not required to test supplements and they do not need to show their supplements are safe or effective
•There is little quality peer-reviewed research on human subjects
•Effect of high dosages or long-term side effects have not been well studied
Vitamin and Mineral Supplements: How many Americans use them? What are they?
•Multivitamin and mineral supplements
–33% of Americans use them
–Indicated when deficiencies exist
–Serious consequences can happen when
•They are used as a remedy for health problems that can be treated, but not by vitamins or minerals
•They are used in excessive amounts
Vitamin and Mineral Supplements: Why do people use them/Who should use them?
•People who may benefit from vitamin and mineral supplements
-Diagnosed vitamin and/or mineral deficiency diseases
-Living in areas without a fluoridated water supply
-Vegans (vitamin B12 and D)
–Experiencing blood loss or inadequate intake (iron)
–At risk of osteoporosis (calcium and vitamin D)
Herbal Remedies: What are they? What effects can they have?
•Extracts of plants intended to prevent, alleviate, or treat disease, or to promote health
•Approximately 20% of U.S. adults use herbal dietary supplements each year
•Herbal remedies have biologically active ingredients that can have positive, negative, or neutral effects on body processes
•Knowledge of the risks and benefits of many herbal supplements remains incomplete
Effectiveness and Safety of Herbal Remedies: Echinacea? Garlic? St. John’s wort? Ginkgo biloba? Ginger?
•Echinacea
-May decrease upper respiratory infection
-People who have autoimmune disorder or are on drugs that affect liver function should not take it
•Garlic
-May decrease blood pressure to a small extent
-May interact with blood thinners
•St. John’s wort
•Ginkgo biloba
-May improve cognitive in people with Alzheimer’s disease
-Seeds are unsafe acting as an anticoagulant.
•Ginger
-May reduce motion sickness, nauseas and vomiting
-Can cause GI upset, prolonged bleeding
Quality of Herbal Products
•Many on the market are of poor quality
–Some found to contain ingredients other than those listed on the label
–Some contain contaminants such as bacteria, mold, mercury, and lead
–Male enhancement supplements are commonly recalled from the market because they contain unlisted prescription drugs
•There is no government body that monitors the contents of herbal supplements
Prebiotics and Probiotics: What are they? Are they harmful or helpful?
•There are 500 species of microorganisms in the gastrointestinal tract
–Some are harmful causing diseases: E. coli 0157:H7 and Salmonella
–Others help prevent diseases: Lactobacillus and bifidobacteria
Prebiotics, Probiotics, and Symbiotics: What are each?
•Prebiotics
–Non-digestible carbohydrates (various types of dietary fiber)
–Food to promote the growth of beneficial microorganisms
•Probiotics
–Live microorganisms
–Provide health benefits to the host in adequate amounts
•Symbiotics
–Combinations of prebiotics and probiotics
Benefits of Prebiotics and Probiotics: There are 7
•Promote growth of beneficial microorganisms limiting growth of harmful microorganisms
•Decrease insulin resistance and chronic inflammation
•Enhance immune functions
•Delay onset of allergy development in kids
•Decrease symptoms of irritable bowel syndrome and infantile colic
•Enhance absorption of minerals
•Decrease symptoms and onset of vaginal and UTI
Foods prebiotics are found in: There are 6
•Wheat, barley, Rye, Oats
•Onions, garlic, leeks
•Bananas
•Tomatoes
•Dried Beans
•Artichokes
Foods probiotics are found in: There are 6
•Yogurt with live culture
•Butter
•Kefir
•Soft cheese
•Sauerkraut
•Miso soup
Pre-Workout Supplements: What are they designed to do? Claims (5)?
•Designed to provide nutrients to enhance workout
•Advertised to improve athletic performance
•Claims:
–Sharpen mental alertness and focus
–Skyrocket energy levels
–Circulate oxygen flow in the muscle tissue
–Promote Explosive muscular energy
–Promote vascular pumps
What’s in Pre-Workout Supplements: What does each do (4)
•Caffeine
–Supports fast metabolism, mental clarity, fat loss,& strength
–Increased Urination
–Continued caffeine use diminishes its effects while keeping urine input high
•L-Arginine
–Used to promote nitric oxide, vasodilator, which supports oxygen flow.
–May help recover faster from workouts, which means fast
•Creatine
–Claims to increase lean body mass
•Increase maximal energy production/performance
•Delayed fatigue in workouts/competition
•Improved recovery after workouts/competition
–Potential side effects:
•Increased body weight, possibly due to water retain
•Gastrointestinal upset
•Muscle cramping and strains
•Dehydration
•Possible kidney effects/overload
Beta- Alanine
–Nonessential amino acid
–Causes tingling feeling from preworkouts
•Acute paresthesia
–Added to help raise muscle carnosine
•58% in a month, 80% in 2.5 months
•Prevent buildup of H+ during high intensity exercise
Fat Burners: Claims to (4)?
•Claim to
–Promote fat metabolism and weight loss
–Increase fat oxidation during exercise
–Decrease appetite
–Maintain lean muscle mass
Active Ingredients in Fat Burners: There are 2
•Blend of non-stimulant ingredients:
–Oils, roots and plant extracts,
–Green tea extract, L-carnitine, CLA (Conjugated Linoleic Acid), ginger, cayenne and grapefruit
•Stimulants and thermogenics:
–Caffeine
–Yohimbine
–Synephrine
Protein Supplementation: Claims (4)
•Claims include:
–Improved muscle growth and function
–Increased weight gain
–Increased lean muscle mass
–Increased strength/power
Types of Protein: There are 6
•Whey protein
–Fast absorbing, support lean muscle, great post-workout
•Soy protein
–Low fat, low cholesterol, and vegetarian source
•Hydrolyzed whey
–Digested and absorbed faster then whey
•Whey isolate
–Low fat, low carb,
•Egg protein
–High quality lactose-free source (toned physique)
•Micellar casein
–Slow digesting great before bed
Protein Supplements: Potential Side Effects (4)?
•High protein intake may displace carbohydrate in the diet possibly affecting performance
•Increased urinary calcium loss
•Dehydration
•Stress on the kidneys, individuals with kidney disease should avoid high protein diets
