Supplements Flashcards
Supplements are categorized
Purpose
Form
Availability
Scientific merit
Supplements Pro
Indirect performance enhancement by assistance to meet nutritional requirements
Direct performance enhancement
Placebo effect
Supplements Cons
Expensive
Side effects
Contimination causing inadvertent doping outcome
Redirection of resources from real performance enhancing factors
Supplements factors
Need
Convenience
Personal choice
Health supplements
Intended to improve the physical and mental health of
Convenience Supplemt s
Nutritional requirements which cannot be met through diet
Performance enhancing supplements s
Improve performance in the sport
Multivitamin
Micronutrients and required for various bodily functions
Multivitamin necessity
Contain cheap isofrma so results in poor bioavailability
Lack micronutrients that many people are deficient in such vitamin D and K and minerals calcium magnesium iron and iodine
Fish oil
Supplement that contains omega 3 fatty acids (EPA) and DHA
Functions : reduce inflammation, improves cognitive function, aid muscle growth
Ideal diet creates 1:1 ratio of balance of omega 3 and omega 6 whereas the required ratio if 1:4
10g grams of fish oil or 100g of fatty fish
Ashwagandha
Herb used in ayurvedic medicine (withania somnifera)
Used both performance enhancement and health supplement
Functions:
Helping reduce anxiety
Increasing power output
Midly increasing endurance
Reducing perceptions of fatigue
Reducing cortisol
Dosage - 300-500
Vitamin D
Cholecalciferol
Serum concentration is achieved by 10-30 min daily near sun exposure and UV index of 3+
Whey protein
Complete protein
Whenever protein is consumed the body used 20 amino acids
3 different forms:
- WPC (Whey Protein Concentrate) - cheapest and lowest amount of protein p 100 g which is 55-89%
- WPI (Whey Protein Isolate) 95% oof weight is protein
- WPH (Whey Protein Hydrolystate) further degrades protein that digest very quickly in body and is 99% of weight from protein and most expensive
Casein Protein
Most abundant protein in milk and insoluble thus slower rate of digestion
Takes up 7 hr to digest
Fast Protein
Whey protein since soluble in milk so it remains in liquid form and passes through stomach quickly and digest quickly
Slow protein
Casein protein - not soluble in milk so clots the stomach thus delaying the amino acid delivery to stomach
Sports Food
Fast absorbing carb supplements with performed being high in sports
Sport food types
Dextrose/glucose - fast carb drink that ensures enough supply energy especially in endurance
Mass Gainers - generally high cal with complex carbs which helps meet calc requirements
Medium Chain triglycerides (MCT) - known as medium chain fatty acids which has 6-10 carbon molecules and metabolize in a diff manner than normal fats
Performance enhance supplements
Creatine
Caffeine
Sodium Bicarbonate
Citrulline malate
Creatine
Nitrogen containing organic molecule that is produced in vertebrates
100% bioavailabile
This gives phosphate bond to ADP to form ATP
Benefits
Increased power output, anaerobic performance, lean mass, endurance
5g p day
Made of glycine, methionine, and arginine
Caffeine
Mechanism is action not metabolic
3-4 mg
Sodium bicarbonate
Baking soda
Helps when athletes experience nausea and dizziness
Resting blood pH is 7.4 and drop to 7.1 after exercise
Benefits:
Reducing blood acidity
Anaerobic running capacity
Increase power output
400-500g
Citrulline Malate
L-Citrulline is one of amino acids of the urea cycle which acts as precursor for raising levels of other two urea cycle of amino acids
Good performance enhancing supplement w research showing improvement in power output and reduction in fatigue in trained athletes
