KIN C 23 Flashcards
(45 cards)
Ergogenic aids
supplements improve athletic performance
B alanine
-non essential aa
-chicken and turkey
-buffering effect of delaying muscular fatigue
-increases str, pwr, delays fatigue
arginine, ornithine, and lysine
-aa’s increases growth hormone levels; results in increase muscle mass development
aspartic aid
-nonessential aa
-slow muscle glycogen depeletion during endurance efforts
-running
boron
-essential mineral
-bone mineral metabolism
-increase testerone levels
BCAAs
-branched- chain aa’s
-leucine, isoleucine, valine
- doesn’t improve short-term excercise performance
-maintain muscle mass and avoid muscle breakdown
what ergogenic aid will you look for to get lean and build muscle at the same time, while being in a calorie deficit?
BCAAs
reduce your chances of losing muscle, even when eating a calorie deficit
Anti-catabolic products
slow down the breakdown of muscle
caffiene
-bitter white alkaloid
-lipolysis
-CNS
-performance stimulant
carnitine
-substance that helps the body turn fat into energy. Your body makes it in the liver and kidneys and stores it in the skeletal muscles, heart,
–ncrease fat utilization
-decreases glycogen loss bc uses fat instead
-extends performance in sports
-enhances muscular appearance
fbodyweight competitioin show off their body
chromium
-increase muscle mass and decrease body fat.
-metabolism of carbohydrates, lipids, and proteins mainly by increasing the efficiency of insulin
-insulin causes cells to reuptake glucose, more ATP available
-one dose immediately before workouts, can keep cortisol levels lower following workouts, which means testosterone can do a better job of encouraging muscle growth.
chromium
-mineral that can improve insulin sensitivity and enhance protein, carbohydrate, and lipid metabolism.
–increases metabolic waste
-weight loss
-enhances insulin effects on muscle tissue
-(insulin causes cells to reuptake glucose, more ATP avaliable, more energy to do workout)
Coenzyme Q10
-powerful antioxdiant
that neutralizes free radical stress
- helps convert food into energy
-increases aerobic energy metabolism
-normal heart function
-improve egg and embryo quality a
colostrum
-colostrum cold milk
-highest concentration 2-3 days after birth
-growth factors, antibodies,proteins
-better than whey proten
creatine
-natural ergogenic aid
-made by liver, pancreas, kidneys
- composed of aa’s from GLYCINE, ARGININE, METHONINE
aabout 60-90 mins creatine enters small int then reasorb into blood
4 funcs of creatine
- atp charger PCr
- faster transfer of ATP to muscle fibers
- -bufferer to acidosis bc its a weak base
- stimulates glycogenolysis during excercise
how beneficial is Creatine?
2/3 beneficial
Creatine is 2/3 beneficial to whats sports?
-short repeated bursts of high pwr
-dynamic str and pwr
-increase body weight and LBM
-increase sprint performance
Creatine is 2/3 beneficial to whats sports?
-short repeated bursts of high pwr
-dynamic str and pwr
-increase body weight and LBM
-increase sprint performance
Creatine is 2/3 beneficial to what sports?
- excercises with short repeated bursts of high pwr that allows for the athelte to workout for a longer period
-dynamic str and pwr
-increase body weight and LBM
-increase sprint performance
weightlifters
creatine besides str,pwr, and sprints, can also improve wt?
significant positive effect on both working memory and intelligence
creatine besides str,pwr, and sprints, can also improve wt?
significant positive effect on both working memory and intelligence
creatine side effect
weight gain
does creatine have a negative effect on the kidneys?
no
