Term
Most studied amino acids promoting the release of growth hormone and muscle building
|
|
Definition
| Arginine, Lysine, Ornithine |
|
|
Term
|
Definition
| Arginine, Lysine, Ornithine |
|
|
Term
| May stimulate release of epinepherine - stimulant effect for endurance athletes |
|
Definition
| arginine, lysine, ornithine |
|
|
Term
Two neurotransmitters in the brain - serotonin &
5-hydroxytryptamine are derived from this amino acid |
|
Definition
|
|
Term
| May decrease pain perception which could delay the onset of fatigue |
|
Definition
|
|
Term
| Potential fuel to space muscle glycogen and prevent protein breakdown |
|
Definition
|
|
Term
| Most research on the theory that increased serum tryptophan and decreased ______ may be a major factor in central fatigue syndrome during prolonged endurance exercise |
|
Definition
|
|
Term
| Needed to build muscle tissue |
|
Definition
|
|
Term
| Water soluble vitamin like compound that facilitates transport of long chain fatty acids into the mitochondira. Supplements then thought to increase use of fat for energy and space glycogen |
|
Definition
|
|
Term
| Marketed as fat burning and metabolic stimulator appealing to endurance athletes and weight lifters |
|
Definition
|
|
Term
| How low bioavailability and rapid excretion with oral intake therefore unlikely supplement is beneficial. Studies do not support ergogenic effect. |
|
Definition
|
|
Term
| Has vasodilation effect on tissue increasing bloodflow and oxygen delivery to tissue and may help decrease muscle soreness |
|
Definition
|
|
Term
| Live and kidney synthesize from methionine lysine. 95% in muscle |
|
Definition
|
|
Term
| Claims to improve aerobic performance and enhance immune function |
|
Definition
|
|
Term
| Expensive in pure form. Most supplements contain little or none. |
|
Definition
|
|
Term
| Trace mineral found mainly in plant foods. |
|
Definition
|
|
Term
| Involved in metabolism of steroid hormones testosteron/estrogen |
|
Definition
|
|
Term
| Tempting to weight lifters and body builders but supplements have no effect on anabolic hormone levels in individuals with adequate dietary intake |
|
Definition
|
|
Term
| No more than 10mg/day recommended |
|
Definition
|
|
Term
| Occurs widely in soil, plants, yeast, egg yolk, cheese and wine |
|
Definition
|
|
Term
| Important for insulin function - deficiency impairs carb metabolism. |
|
Definition
|
|
Term
| May facilitate transport of amino acids into muscles |
|
Definition
|
|
Term
| Marketed for fat burning, muscle building, curb appetite, lengthen life. Next to calcium it is the largest selling supplement |
|
Definition
|
|
Term
| Those with adequate dietary intake - no benefit. Those athletes with deficient diets - 50-200mcg/day |
|
Definition
|
|
Term
| Excessive intake inhibits iron and zinc absorption |
|
Definition
|
|
Term
| Strenuous exercise and high carb diets increase urinary loss but still no benefit for supplements |
|
Definition
|
|
Term
| Found in meats, peanuts, soybean oil |
|
Definition
|
|
Term
| Positive effect on oxygen uptake and exercise performance in cardiac rehab patients. Athletes supplement to improve aerobic capacity and cardiovascular dynamics. |
|
Definition
|
|
Term
| Marketed to improve stamin and endurance |
|
Definition
|
|
Term
| Not an amino acid but nitrogen containing compound known as an amine which provides rapid resynthesis of ATP |
|
Definition
|
|
Term
| Small amount formed in the kidney, pancreas and liver from amino acid glycine, methionine, arginine |
|
Definition
|
|
Term
| Found in meat, poultry, fish. Vegans at risk for deficiency |
|
Definition
|
|
Term
| No guarantee of purity in supplements |
|
Definition
|
|
Term
| Loading enhances short term anaerobic power output capacity and facilitates recovery from intense exercise. Benefits speed and power athletes. Max exercise tasks <30secs |
|
Definition
|
|
Term
| Improves repetitive performance in muscular strength and short term power activities, augments short bursts of muscular endurance, enhance training. Research supports |
|
Definition
|
|
Term
| Average person needs to replace 2g daily thru diet/endogenous formation. Loading: 20-30g daily x 6 days can increase muscle sotres by 19% then reduce to 2g daily to maintain elevated intramuscular levels. Gradual decrease intramuscular levels over several weeks. |
|
Definition
|
|
Term
| Combine with glucose containing drink increases muscle uptake/storage further: 5g ____:90g carb |
|
Definition
|
|
Term
| Increased caffeine intake can decrease ergogenic effort |
|
Definition
|
|
Term
| A nucleic acic derivative found naturally in brewers yeast and organ meats. Can be synthesized in body. |
|
Definition
|
|
Term
| Participates in ATP formation in muscle. Marketed to boost anaerobic and aerobic performance through enhanced oxygen delivery to muscle. |
|
Definition
|
|
Term
| Uric acid is a byproduct and with supplements may increase serum uric acid levels and accumulate in joints leading to gout |
|
Definition
|
|
Term
| Found in animal meats, egg yolk, brewers yeast, wheat germ, soy beans. Body can synthesize. |
|
Definition
|
|
Term
| Important for normal cell function and to depress accumulation of fat in the liver |
|
Definition
|
|
Term
| Important consituent of the neurotransmitter acetylcholine controlling skeletal muscle activation and low levels may contribute to fatigue |
|
Definition
|
|
Term
| Body builders frequently supplement to enhance fat metabolism and achieve the "cut look". No data to support this. |
|
Definition
|
|
Term
| Hydrolyzed by lipase in mouth, stomach, and duodenum. Water soluble. Rapidly enters the mitochondria. Oxidized at a rate similar to glucose for energy. Conserves glycogen. |
|
Definition
| Medium Chain Triglycerides |
|
|
Term
| Marketed to increase energy, extend endurance, promote muscularity, enhance fat metabolism, decrease body fat. |
|
Definition
Medium Chain Triglycerides
|
|
|
Term
| Ingesting 86g in combination with carb may enhance performance by 2.5%. Many studies negate this. More research needed. |
|
Definition
Medium Chain Triglycerides
|
|
|
Term
| Side effect: cramping, diarrhea |
|
Definition
Medium Chain Triglycerides
|
|
|
Term
|
Definition
|
|
Term
| Enchances immune funtion and decreased risk of infection following exhaustive exercise |
|
Definition
|
|
Term
| May reduce risk of respiratory infections in athletes |
|
Definition
|
|
Term
| May help stimulate protein synthesis |
|
Definition
|
|
Term
| Trace mineral that exerts insulin like properties in humans and facilitates glucose transport and use in skeletal muscle. Widely distributed in foods. |
|
Definition
|
|
Term
| Body builders believe it contributes to "pumped look" because of enhance glycogen storage and amino acid uptake. |
|
Definition
|
|
Term
| End product of glucose breakdown. Found in fruits and vegetables. |
|
Definition
|
|
Term
| Theorized to accelerate Citric Acid Cycle or use glucose more efficiently. SUggested to augment enduarnce performance, promote fat loss and increase muscle mass. |
|
Definition
|
|
Term
| Endurance effects due to enhance pre-exercise glycogen storage with normal carb intake and facilitated flucose transport into active muscles. Effects are similar to carb loading |
|
Definition
|
|
Term
| 2-5g speard throughout the day and taken with meals engances glucose extraction from blood providing carb energy while conserving glycogen stores in muscle. |
|
Definition
|
|
Term
| Has a small effect on increasing metabolic rate with greater weight loss/fat loss when combined with low caloric intake. |
|
Definition
|
|
Term
| Side effects: gastrointestinal discomfort/diarrhea |
|
Definition
|
|
Term
| Part of the triglyceride molecule. |
|
Definition
|
|
Term
| Can be converted to glucose in the liver-slow process therefore not an effective energy source |
|
Definition
|
|
Term
| When ingested with water facilitates water absorption from the intestine and causes extra cellular water retention lasting up to 6hrs |
|
Definition
|
|
Term
| Preexercise ingestion promotes hyper hydration protecting athlete from heat stress and heat injury |
|
Definition
|
|
Term
| Side effects: increased body weight, nausea dizzyness, bloating |
|
Definition
|
|
Term
|
Definition
|
|
Term
| Role in the production of ATP |
|
Definition
|
|
Term
| Act as intracellular buffers reducing the accumulation of lactic acid production |
|
Definition
|
|
Term
| Counteracts the buildup of lactic acid in the blood improving anaerobic performance |
|
Definition
|
|
Term
| May prevent acid-base balance disturbance |
|
Definition
|
|
Term
| Acute supplementation: 0.3-0.5g/kg; Chronic supplementation: .5g/kg for 6 days |
|
Definition
|
|
Term
| Side effects: urgent diarrhea |
|
Definition
|
|
Term
| Possible excess sodium intake |
|
Definition
|
|
