Nutritional Supplements Flashcards
List the 6 Recommended Supplements in the text
Alkalinizing agents (sodium bicarbonate, sodium citrate)
L-Arginine
Beta-alanine
Creatine
Caffeine
Nitrate
What are the ergogenic effects of Alkalinizing agents?
Anaerobic endurance performance
What are the ergogenic effects of L-Arginine?
Aerobic endurance performance
What are the ergogenic effects of Beta-alanine?
Aerobic & anaerobic endurance performance
What are the ergogenic effects of Caffeine?
Endurance exercise performance
Reaction time
Among others
What are the ergogenic effects of Creatine?
Strength and power performance
Sprint performance
Resistance training effects
What are the ergogenic effects of Nitrate?
Aerobic endurance exercise performance
What are the underlying physiological effects of Alkalinizing Agents?
Increase pre-exercise pH
Increase extracellular buffer capacity
What are the underlying physiological effects of L-Arginine
Increase plasma nitrite concentration
Reduce oxygen consumption - submaximal exercise
What are the underlying physiological effects of Beta-Alanine
Increase muscle carnosine content
Improve intra-myocellular buffer capacity
What are the underlying physiological effects of Caffeine
Reduce perception of fatigue
Inhibition of central adenosine receptors
What are the underlying physiological effects of Creatine
Increase muscle free creatine and phophorylcreatine content
Stimulates muscle PcR resynthesis
Facilitates muscle relaxation
Stimulates muscle anabolism
What are the underlying physiological effects of Nitrate?
Increase plasma nitrite concentration
Reduce oxygen consumption during submaximal exercise
Reduce ATP cost of muscle force production
Inhibits fall in muscle PcR content during concentrations
