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SEM 2 Nutrition > Week 05 - Supplements > Flashcards

Week 05 - Supplements Flashcards

(64 cards)

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1
Q

_______ are something added to complete a thing, supply a deficiency, or reinforce or extend a whole

A

Supplements

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2
Q

Caffeine peaks at ___ mins`

A

60

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3
Q

Does caffeine have an ergogenic effect even for habitual users?

A

Yes

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4
Q

What is creatine found in?

A

Naturally in the diet (red meats, fish)

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5
Q

In order for creatine to it be ergogenic you must consume…

A

5g / day for 5 days for 28 days

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6
Q

Is sodium bicarbonate an intracellular or extracellular buffer?

A

Extracellular buffer

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7
Q

Sodium bicarbonate peaks at _______ mins

A

60-90 mins

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8
Q

Bicarbonate is used to balance ______ levels in the body

A

acidity

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9
Q

High intensity exercise increases or reduces acidity in the muscles?

A

increases

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10
Q

Bicarbonate in the blood helps draw ___ out of the cell and allows _____ ____ to continue

A

H+, allows glycolytic metabolism to continue

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11
Q

Increasing sodium bicarbonate in the blood should allow for greater rate of _______ to continue (exercise at higher rate to last longer)

A

glycolysis

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12
Q

Is Beta-alanine is an extracellular or intracellular buffer?

A

intracellular buffer

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13
Q

How much Beta-alanine will show an ergogenic effect?

A

4-6g/day for 2-4 weeks

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14
Q

what are the Beta-alanine effects?

A

Increase muscle carnosine levels in which improve intracellular buffer capacities (maintaining good pH balance)

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15
Q

Buffering meaning?

A

A buffer is a substance that prevents a radical change in fluid pH by absorbing excess hydrogen or hydroxyl ions.

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16
Q

A vitamin is an….

A

organic compound that must be obtained from the diet (exceptions vitamin D & K)

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17
Q

What are the water-soluble vitamins (5)?

A

Vitamin C, B (1,2,3,6,12), Pantothenic acid, biotin, folic acid

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18
Q

What are the fat-soluble vitamins (4)?

A

Vitamins A, D, E, K

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19
Q

Functions of vitamins in the body (4)?

A
  • Energy metabolism
  • RBC & WBC cell production
  • Assist in bone, CT and cartilage formation
  • Antioxidants
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20
Q

What vitamins act as antioxidants?

A

Vitamins A, C and E

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21
Q

What vitamins assist in bone, CT and cartilage formation?

A

Vitamins C and D

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22
Q

What vitamin contribute to RBC and WBC formation?

A

B12

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23
Q

What vitamins aid in energy metabolism (glycolysis, beta oxidation, TCA cycle)?

A

B vitamins

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24
Q

What are the marcominerals (7)?

A
  • Potassium
  • Sodium
  • Chloride
  • Calcium
  • Magnesium
  • Phosphorus
  • Sulfur
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25
What are the microminerals (4)?
- Copper - Zinc - Iron - Flourine
26
Functions of macro and microminerals (trace elements) in the body (4)?
- Building blocks for other tissues (bone health) - O2 transport - Energy metabolism - Electrolytes
27
What macro/microminerals aid in bone health?
calcium, phosphorus
28
What macro/microminerals aid in O2 transport?
iron (haemoglobin and myoglobin)
29
What macro/microminerals aid in energy metabolism?
Zinc, magnesium, copper (glycolysis, beta oxidation, TCA cycle)
30
What macro/micromineral aid in body fluids/electrolytes?
sodium
31
Vitamin D functions (3)?
- increases Ca+ absorption - promotes bone formation - important for muscle and immune function
32
Vitamin D deficiency contributes to... (3)?
- weak bones - suboptimal muscle function - increased susceptibility of infection
33
Excess vitamin D causes... (5)?
- nausea - loss of appetite - Irritability - Joint pains - Calcification of soft tissue
34
Vitamin A (retinol) aids in...?
- Maintaining epithelial tissue in skin, mucous membranes and visual pigments in eyes - Promotes bone development and immune function
35
Vitamin A deficiency causes... (4)?
- night blindness - infections - impaired growth - impaired wound healing
36
Vitamin A excess can cause... (7)?
- nausea - headache - fatigue - liver damage - joint pain - peeling skin - fetal abnormalities in pregnancy
37
Vitamin C (ascorbic acid) functions in the body include... (5)?
- antioxidant - promotes collagen formation - Development of CT - Catecholamine and steroid synthesis - Iron absorption
38
Vitamin C deficiency may result in...(6)?
- weakness - slow wound healing - infections - bleeding gums - anemia - scurvy
39
Vitamin C excess may result in... (3)?
- Diarrhoea - kidney stones - iron overload (larger doses)
40
Functions of iron in the body include... (3)?
- Transports O2 as haemoglobin and myoglobin - Forms cytochromes and metalloenzymes - promotes immune function
41
Iron deficiency may cause...(3)?
- Anaemia - Fatigue - Increased infections
42
Excess iron may cause...(4)?
- Hemochromatosis - liver cirrhosis - heart disease - increased infections
43
Magnesium functions in the body include...(4)?
- promotes protein synthesis and metalloenzyme - ATPase - DPG formation - Bone component
44
Magnesium deficiency may cause...(5)?
- muscle weakness - apathy - fatigue - muscle tremor - cramps
45
Magnesium excess may cause... (3)?
- nausea - vomitting - diarrhoea
46
Calcium functions in the body include...(5)?
- Promotes bone and teeth formation - Muscle contraction - Membrane potentials - Nerve impulse transmission - Regulates enzyme activity
47
Calcium deficiency may cause...(4)?
- osteoporosis - brittle bones - impaired muscle contraction - cramps
48
Calcium excess may cause (5)..?
- impaired trace mineral absorption - constipation - kidney stones - calcification of soft tissue - cardiac arrhythmia
49
____ deficiencies in athletes are common, other deficiencies are rare
iron
50
Only ___% of iron ingested get absorbed
10%
51
Do micronutrients provide an ergogenic effect?
- Used to think so, but no evidence now (as long as you didn't have a vitamin deficiency)
52
How does caffeine increase performance?
- Increase lipolysis - increased muscle contractibility - Decreased perception of effort
53
How does lipolysis increase with caffeine?
- Indirectly through an increase in circulating epinephrine levels - Indirectly through an increase in circulating epinephrine levels
54
How does muscle contractibility increase with caffeine?
- increase in the influx of Ca - Increase Ca+ release from the SR - Increase sensitivity of myofilaments to calcium
55
Why is there a decreased perception of effort with caffeine?
Not clear but likely linked to catecholamine release and release of neurotransmitters
56
Is creatine essential?
No, it is naturally occurring (can be synthesised)
57
Creatine i mostly present in....?
Muscle tissue
58
Creatine increases....?
- time of high intensity exercise | - recovery
59
How does creatine have these positive effects?
- Increased PCr availability - Increased rate of PCr resynthesis - Increased use of PCr as an energy source could reduce anaerobic glycolysis and lactate formation - Creatine could buffer some of the hydrogen ions produced during high-intensity exercise - Creatine may have anabolic properties
60
Sodium bicarbonate functions...?
- reduced muscle acidity | - improved buffering capacity
61
Acid:
molecule that can liberate a H+ iron
62
Base:
A molecule capable of combining with a H+
63
Intracellular buffers:
- metabolic | - intracellular proteins
64
Extracellular buffering:
- Ventilation - Kidneys - Blood bicarbonate (HCO3-)

SEM 2 Nutrition (11 decks)

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