DIETARY SUPPLEMENTS Flashcards
slow metabolizing protein, often used right before sleeping to promote proteinsynthesis while resting
Casein
What type of supplement
-Metabolized in the liver and kidneys
-Risks with medications that already carry minor to moderate kidney dysfunction risk.
-Risk minimized if taken as directed
Protein, Casein and BCAA
Risks of what supplement
(1) Typically contain multiple stimulants and other supplements with unknown drug interactions.
(2) Dehydration and caffeine overdose are the highest risk.
(3) Both main ingredients (NO and Beta Alanine) have proven effective athletic trials when taken appropriately.
Pre workout
Protein, Casein and the function of BCAA’s.
Recommended daily amount varies but is averaged out at _______ to maintain
muscle mass
1 gram per lb
_________taken inappropriately by personnel struggling with body composition have led to multiple deaths and various life long end organ disease.
Thermogenics
What Supplement?
(1) Most common base ingredient is caffeine (~200 mg).
(a) Contains other various ingredients (some herbal) results and effects vary.
(2) Increase heart rate and perceived resting temperature.
(3) May decrease athletic performance due to higher resting heart rate.
Thermogenics
What supplement
(1) Naturally made in the liver, kidneys and pancreas.
(2) Consumed by eating meat, poultry and fish.
(3) Increases work load on the kidneys.
Creatine
Take only recommended amount and cycle appropriately as taking _______ for prolonged periods may hinder your body’s ability to naturally produce it.
creatine
What supplement
(1) Focus on nitric oxide and beta alanine.
(a) Nitric Oxide - May enhance oxygen and nutrient delivery to muscles.
(b) Beta alanine - May improve exercise capacity.
(c) Both are typically paired with caffeine and other stimulants which will increase
hydration demands.
Pre-workout
