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NASM CN > Supplements > Flashcards

Supplements Flashcards

1
Q

Current Good Manufacturing Practices (cGMP)

A

Current standards of practice set forth by the U.S. Food and Drug Manufacturers for dietary supplement manufactures

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2
Q

Maslow’s Hierarchy of Needs

A
  1. meet daily energy needs for healthy living
  2. meet daily protein needs for desired outcome
  3. tailor energy intake for specific goals
  4. identify gaps in diet and meet micro-nutrient standards
  5. implement ergogenic strategies for specific goals
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3
Q

Maslow’s Hierarchy of Needs

A
  1. meet daily energy needs for healthy living
  2. meet daily protein needs for desired outcome
  3. tailor energy intake for specific goals
  4. identify gaps in diet and meet micro-nutrient standards
  5. implement ergogenic strategies for specific goals
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4
Q

Muscle-Gain Supplements with Strong Evidence

A

-protein
-creatine monohydrate
-essential amino acids

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5
Q

Muscle-Gain Supplements with Moderate Evidence

A

-BCAAs
-HMB
-Phosphatidic acid

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6
Q

Muscle-Gain Supplements with Weak Evidence

A

-Arginine
-Glutamine
-ATP
-Alpha-ketoglutarate
-Prohormones

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7
Q

where is Creatine monohydrate synthesized?

A

it is synthesized endogenously in the liver and kidneys from amino acids and is stored primarily in muscle tissue

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8
Q

role of creatine monohydrate

A

regenerate intracellular ATP stores via the phosphocreatine system during high-intensity activity

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9
Q

Protein Balance

A

The net result of protein synthesis and breakdown.

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10
Q

Anabolic Resistance

A

A blunted muscle synthesis response to resistance training, amino acids, and protein – observed more in older adults than younger populations.

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11
Q

Leucine

A

An essential and branched chain amino acid, identified as the initiator of muscle protein synthesis.

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12
Q

whey comprises ____% of the protein content of milk

A

20%

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13
Q

casein comprises ____% of the protein content of milk

A

80%

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14
Q

what protein source has the highest amount of leucine?

A

whey

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15
Q

3 main forms of whey

A

concentrate, isolate, and hydrolysate

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16
Q

Whey protein concentrate

A

-the liquid fraction of milk and is typically about 80% protein with small amounts of carbohydrates, fat, and lactose.
-contains bioactive ingredients such as beta lactoglobulin, alpha lactalbumin, and lactoferrin, which play a role in immune system function and is, therefore, less refined than the isolate form

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17
Q

Whey protein isolate

A

contains a higher portion of protein by weight (90%) and is a result of additional filtration of whey concentrate, during which the bioactive compounds, fat, and carbohydrates are removed.

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18
Q

Whey protein hydrolysate

A

contains shorter amino acid chains (peptides), which are formed by adding enzymes to either whey concentrate or isolate, purportedly enhancing digestion and absorption.
-most expensive

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19
Q

why does casein stimulate less muscle growth than whey?

A

it contains less leucine and is insoluble in acid, forming clots in the stomach acid, thereby leading to slower digestion and absorption

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20
Q

why does soy protein stimulate less muscle growth than whey and casein?

A

-lower leucine content
- fewer essential amino acids
-lower bioavailability

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21
Q

To maximize MPS and hypertrophy, consume four meals with _______________________ of body weight per meal of high-quality protein.

A

0.2 to 0.25 g/lb (0.4 to 0.55 g/kg)

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22
Q

A pre-bedtime protein dose of _______ grams may help maximize MPS during sleeping hours.

A

30 to 40

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23
Q

essential amino acids (EAAs) list

A

-Leucine
-Histidine
-Phenylalanine
-Isoleucine
-Lysine
-Threonine
-Valine
-Methionine
-Tryptophan

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24
Q

the consumption of EAAs has potential value for enhancing muscle protein synthesis when ___ to ____ grams are consumed before, after, or during exercise

A

6 to 12 grams

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25
Q

Consuming __ to __ grams of essential amino acids with ___ to ___ grams of leucine may maximize MPS and reduce muscle soreness.

A

6 to 15 grams EAAs,
1.7 to 3.5 grams leucine

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26
Q

15 grams of _________ combined with 30 grams of ______________ consumed in between normal meals resulted in a greater anabolic effect than similar amounts of EAAs from a whole food source

A

Essential Amino Acids, Carbohydrates

27
Q

HMB (Hydroxy-Methylbutyrate)

A

byproduct of the essential branched chain amino acid, leucine, identified as the primary initiator of muscle protein synthesis.

28
Q

effects of HMB

A

-may reduce markers of muscle damage
-enhance strength
-enhance muscle mass

29
Q

When following a proper creatine monohydrate supplementation strategy, what percentage increase of muscular creatine stores has been demonstrated through research?

A

20-40%

30
Q

a moderate dose of caffeine is around ___ to _____ milligrams of caffeine per kilogram of your body weight.

A

3 to 4 mg

31
Q

caffeine anhydrous

A

caffeine synthesized in labs

32
Q

Using a moderate caffeine dose of 4 milligrams/kilograms of body weight from coffee, significant increases in resting metabolic rate (RMR) ranging from _____ to ____% were observed in normal-weight and obese individuals

A

4.9 to 12%

33
Q

effects of green tea extract and caffeine

A

increase metabolism and fat oxidation and to modestly boost weight loss and reduce waist circumference

34
Q

half life of caffeine

A

5 to 6 hours

35
Q

P-synephrine

A

-the active ingredient extracted from bitter Seville orange
- structurally similar to ephedrine and is often marketed as an ephedra-free fat-loss aid due to its apparent stimulatory effect on the central nervous system, energy expenditure, and mild suppression of appetite
-not reccomended

36
Q

Capsaicin

A

-one of five naturally present capsaicinoids in red chili peppers
- a natural weight control due to its ability to stimulate thermogenesis, increase body temperature, and decrease food intake

37
Q

Capsaicin may have a slight positive impact on energy expenditure, appetite, and food intake when consumed in ___ to ______milligram doses before meals.

A

2 to 4 mg

38
Q

Phaseolus vulgaris

A

-extracted from white kidney bean
- inhibits the action of the digestive enzyme amylase, thus, interfering with the digestion of and absorption of carbohydrates and potentially preventing absorption
-may improve weight loss over a 12 week period

39
Q

Chitosan

A

-fat blocker supplement manufactured from shellfish
-can prevent absorption of dietary fat by binding to it in the intestinal tract

40
Q

linoleic acid (CLA), L-carnitine, chromium, green coffee bean extract, and hydroxycitric acid or HCA (garcinia cambogia) are supplements with ______ evidence

A

little to no evidence

41
Q

What is considered to be the highest safe moderate dose of caffeine for healthy adults?

A

400-500 mg daily

42
Q

BCAAs have ________ evidence

A

mixed/moderate

43
Q

Carbohydrate/Protein Shakes have _______ evidence

A

mixed/moderate

44
Q

which performance supplements are banned?

A

-ephedrine (for weight loss)
-Androstenedione
-Dimethylamylamine (DMAA)
-1,3-dimethybutylamine (DMBA)

45
Q

Citrulline has _____ evidence

A

mixed/moderate

46
Q

Glycerol has _____ evidence

A

mixed/moderate

47
Q

Deer Antler Velvet has _____ evidence

A

weak

48
Q

MCTs have ______ evidence

A

weak

49
Q

Nitrate has _____ evidence

A

mixed/moderate

50
Q

Quercetin has _____ evidence

A

mixed/moderate

51
Q

taurine has ______ evidence

A

mixed/moderate

52
Q

Ribose has _____ evidence

A

weak

53
Q

some performance enhancing supplements with strong evidence are

A

creatine monohydrate, caffeine, beta alanine, and sodium bicarbonate

54
Q

why does caffeine give you mental clarity?

A

it blocks adenosine receptors

55
Q

Beta alanine

A

-a nonessential amino acid naturally present in animal meats and produced in the liver. -combines with the amino acid histidine to form carnosine
- It is a compound in skeletal muscle that reduces fatigue during high-intensity exercise by buffering the drop in pH due to hydrogen ions that are produced when glycogen is broken down to lactic acid

56
Q

paresthesia

A

skin tingling

57
Q

typical use of beta alanine supplement

A

typical use includes a 2- to 4-week loading phase using 4 to 6 grams daily in divided doses

58
Q

Sodium bicarbonate

A

-baking soda
-aids in buffering the acidity in the blood due to the production of hydrogen ions during sustained strenuous exercise, thereby, potentially reducing fatigue and enhancing performance during short-term and intermittent strenuous exercise

59
Q

typical use of sodium bicarbonate

A

Typical use includes single doses of 0.2 to 0.4 gram/kilogram body weight taken 1 to 2.5 hours before exercise or split doses over 3 hours

60
Q

What physiological effect is seen in the body after supplementing with beta alanine?

A

Increased carnosine in skeletal muscle

61
Q

How does sodium bicarbonate supplementation enhance athletic performance?

A

Lowers blood acidity during intense activity lasting 1 to 10 minutes

62
Q

For what type of activities would beta alanine be beneficial?

A

High-intensity exercise lasting 30 seconds to 10 minutes

63
Q

Which of the following is the recommended daily protein amount to help most exercisers build and maintain muscle tissue?

A

1.2-2.2 g/kg of body weight per day

NASM CN (14 decks)

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