Sports Nutrition and Supplements Review

Vocabulary flashcards generated from lecture notes on sports nutrition and supplements.

Supplements that have been tested by a third party to ensure safety and accuracy of ingredients.

Third-Party Tested Supplements

Supplements that provide health and performance benefits; typically include vitamins, minerals, amino acids, and herbal supplements.

Nutraceuticals

WADA

World Anti-Doping Agency; an organization athletes should check to ensure a supplement is safe and tested.

Acetyl-L-Carnitine (ALC)

Helps transport fatty acids into mitochondria for energy production; may reduce nerve pain.

Electrolyte

A chemical substance that dissociates into ions and is able to conduct electricity

NaCl

A strong electrolyte that fully dissociates into ions when dissolved in water.

Probiotics

Support gut health, immunity, and nutrient absorption.

Prebiotics

Broken down through fermentation; avoid overconsumption to prevent bloating.

Vitamin C

Supports immune function, wound healing, and is found in citrus fruits.

Vitamin D

Supports bone health and can be obtained from sunlight exposure and certain foods.

Magnesium

Supports various bodily functions; rich sources include almonds.

Coconut Water Powder

Provides hydration and electrolyte balance for athletes.

Tart Cherry Extract

Reduces inflammation and muscle damage; key active component is anthocyanins.

L-Carnitine

Transports fatty acids into the mitochondria for energy production.

L-Glutamine

An amino acid that supports muscle recovery and immune health.

Casein

Protein that is recommended before bed and makes up most of milk's protein content.

Caffeine

Acts as an antagonist to adenosine receptors.

DHEA

Produced by the adrenals, gonads, and brain.

Glucosamine and Chondroitin

Part of ligaments; studies show benefits for the knee.

Zinc

Supports immune function; potential risk of excessive supplementation is nausea and vomiting.

Collagen Protein

An incomplete protein that supports tissue repair.

Essential Amino Acids (EAAs)

Must be obtained through diet or supplementation.

Ginseng

Herb; American ginseng is calmer than Asian ginseng and provides more benefits for energy from Ginsenosides.

Whey Protein

False; it is not recommended for lactose intolerant individuals

Melatonin

Can help with sleep, though unsafe for long-term use

Ashwagandha

Adaptogen with the scientific name Withania somnifera.

Cordyceps

Supplements used to support athletic performance, most common in MMA, but research and scientific studies backing this are false.

L-Citrulline side effects

It can lead to bloating, cramping, diarrhea, heartburn, sweating, and kidney and liver issues