Module 8 Supplements

Question 1

What are the two different kinds of supplements called

Answer 1

Food and non food supplements

Question 2

List examples of food supplements

4

Answer 2

Vitamin
Mineral
Protein powder
Omega 3 oils

Question 3

Why is BCAA (branch chain amino acid) a popular supplement

Answer 3

Stimulates muscle protein synthesis but has never been proven in research

Question 4

BCAA includes what ingredients

Answer 4

Leucine
Isoleucine
Valine

Question 5

Electrolytes are what and what are they used for

Answer 5

Mineral irons consumed in water

To maintain proper fluid balance

Question 6

Name Fatty acid supplements

Answer 6

CLA ALA Arachidonic acid

Question 7

Name the only fatty acid with research backing

Answer 7

EPH DHA Believed to reduce systemic inflammation and improve lipid markers and maybe useful in severe depression

Question 8

What is the main BCAA acid and why

Answer 8

Leucine as it activates the process of muscle protein synthesis

Question 9

How much carbs per 100mil in Hypotonic drinks

What amount of osmotic pressure

Answer 9

Low osmotic pressure
During exercise give a boost lasting around an hour for gym goers for the purpose of general fitness
Less than 4g per 100ml

Question 10

isotonic drink useful for ?
how much carb per 100mil
What osmotic pressure

Answer 10

Useful for replenishing electrolytes and water lost through sweat for gym goers general fitness
6-8g per 100ml
Osmotic pressure same as body

Question 11

When are Hypertonic drinks or gels used

Answer 11

Replenishing depleted glycogen as they contain 10g of carbs per 100ml

Question 12

When are carbohydrate supplements useful

Answer 12

Those looking to train intensely and more than once per day

Question 13

Supplementation of creatinine increases the amount of —— within the cells

Answer 13

Phosphocreatine

Question 14

Which is the most researched and beneficial creatinine as well as the cheapest

Answer 14

Monohydrate

Question 15

Which supplement increases stored carnosine in muscle cells

Answer 15

Beta Alanine

Good for short bursts

Question 16

What is the most popular and main legal stimulant

Answer 16

Caffeine

Question 17

Caffeine blocks what receptors in the brain

Answer 17

Adenosine

Question 18

Caffeine enhances ——- in the brain

Answer 18

Dopamine

Question 19

Creatinine monohydrate can improve strength/power by what percentage

Answer 19

5/15%

Question 20

Hypertonic drinks carb contain?
Osmotic pressure?
Used by?

Answer 20

More than 8g per 100ml
Osmotic pressure greater than the body
Used by atheletes and heavy exercisers

Question 21

What do ergogenic aids do

Answer 21

Enhance physical or mental performance

Question 22

95% of creatinine when taken is stored in —— ——- in the form of ————— which is simply an added ——- ——-

Answer 22

Muscle tissue
Phosocreatine
Phosphate group

Question 23

Creatinine has no effect on what exercise

Answer 23

Aerobic endurance

Question 24

Creatinine allows your body to more ——- ——— ATP

Answer 24

Rapidly turnover

Question 25

Do you need to take creatinine regularly to see benefits

Answer 25

No

Question 26

What is one of the things beta alanine does when taken

Answer 26

Holds the burn off for a bit longer as it increases carnosine levels Good for short bursts of 60 to 240 seconds

Question 27

How many grams of leucine will maximally stimulate muscle protein synthesis

Answer 27

3grams