performance nutrition chapter 8

What are the main goals of strength–power athletes?

Increase lean muscle mass, power/speed, and explosiveness

What does ergogenic mean?

Performance-enhancing

What 3 questions should be asked when evaluating a supplement?

Is it safe/legal, is it effective, is there scientific evidence

What is creatine made from?

Glycine, arginine, methionine

What does phosphocreatine do?

Regenerates ATP quickly

What energy system does creatine support?

ATP-PC (phosphagen) system

How long does the ATP-PC system last?

~6 seconds

What is the typical loading dose of creatine?

~20 g/day (5 g x 4) for 2–7 days

What is the maintenance dose of creatine?

2–5 g/day

How much can creatine stores increase?

15–40%

What are the 4 mechanisms of creatine?

Increases ATP regeneration, IGF-1, protein synthesis, myogenic factors

What is the main side effect of creatine?

Weight gain

Does creatine cause dehydration or cramping?

No strong evidence

What are the benefits of creatine?

Increased strength, power, lean mass, performance

What amino acid is HMB derived from?

Leucine

What does HMB do?

Reduces protein breakdown (anticatabolic)

Who benefits most from HMB?

Untrained individuals

What is the typical dose of HMB?

~3 g/day

When is HMB most useful?

High training volume, new training, caloric deficit

What is required for muscle growth?

Protein synthesis greater than protein breakdown

What is net protein balance?

Difference between protein synthesis and breakdown

What is the recommended protein intake for athletes?

1.4–1.7 g/kg/day

Why is 0.8 g/kg insufficient for athletes?

Does not support muscle growth or repair

What is the amino acid pool?

Available amino acids in the body

What are 3 sources of amino acids?

Diet, protein breakdown, synthesis of nonessential amino acids

What is a complete protein?

Contains all essential amino acids

Which protein is digested fastest?

Whey

Which protein is digested slowly?

Casein

What is the main benefit of casein?

Reduces muscle breakdown

Why combine whey and casein?

Increases synthesis and decreases breakdown

Beta-alanine forms what compound?

Carnosine

What does carnosine do?

Buffers hydrogen ions (H+)

What is the benefit of beta-alanine?

Delays fatigue

What type of exercise benefits most from beta-alanine?

High-intensity exercise (1–4 minutes)

What is the recommended dose of beta-alanine?

3–6 g/day

What is a common side effect of beta-alanine?

Tingling (paresthesia)

What do prohormones attempt to increase?

Testosterone

Do prohormones improve performance?

No

Are prohormones banned?

Yes

What is arginine’s proposed benefit?

Increased blood flow and growth hormone

Does research strongly support arginine?

Limited evidence

What is glutamine’s main role?

Immune function and recovery

Does glutamine improve strength or muscle mass?

No strong evidence

What are BCAAs?

Leucine, isoleucine, valine

Are BCAAs needed if protein intake is adequate?

No

How do BCAAs compare to whey protein?

Less effective

What are common pre-workout ingredients?

Caffeine, creatine, beta-alanine

Why are pre-workouts hard to evaluate?

Proprietary blends

What benefits do pre-workouts provide?

Increased endurance, power, focus

What is the best supplement for strength and power?

Creatine

What supplement reduces muscle breakdown?

HMB

What supplement buffers fatigue?

Beta-alanine

What is the most important factor for muscle growth?

Adequate protein intake

Does creatine increase fat mass?

No

Do BCAAs outperform whole protein?

No

Does beta-alanine increase maximal strength?

No

Are prohormones effective?

No