NASM Ch 10 Ergogenic Aids

ergogenic aid

A dietary supplement that may enhance performance or body composition; it may also be referred to as a performance supplement.

work

ergo

to produce

genic

protein and amino acids, creatine, and caffeine.

The most widely supported ergogenic aids are

branched chain amino acids (BCAAs)

The three essential amino acids (leucine, isoleucine, and valine) that are abundant in skeletal muscle tissue and named for their branchlike structures.

the correct conditions and signals must be present, and the material must be available to assemble muscle proteins

the two primary factors to consider for MPS to occur

leucine

most important dietary factor that influences MPS is

body size

The absolute quantity of leucine required to maximally increase MPS likely increases with

maximizing muscle growth (or recovery)

consuming meals with adequate, high-quality proteins (or BCAA/EAA) every 3 to 4 hours may be the best approach for which goal?

concentrates (80%) and isolates (90%)

Protein powders are available as protein: what and what?

phosphagen

High-energy molecule that releases energy when its bonds are broken.

creatine monohydrate

The most common, and likely most effective, form of creatine available as a dietary supplement.

loading

Practice of using large doses of a supplement to saturate muscle tissues or other body stores prior to resorting to a lesser, maintenance dose.

endogenous

Produced or synthesized within an organism.

creatine

helps them perform additional repetitions, increasing their training volume and, therefore, their stimulus for adaptation.

methionine, arginine, and glycine. (MAG)

Creatine is a naturally produced (approximately 1 g/day) compound made from these three amino acids

average is 5mg but for those with more muscle mass, can be closer to 10g daily.

recommended amount of creatine

creatine loading

strategy is to supplement with 20 g of creatine per day for 5 to 7 days, followed by a maintenance dose of 5 g

brain injury

A new area of creatine research is in the prevention of

adrenaline

Hormone, also known as epinephrine, that excites bodily processes, increasing alertness and cell metabolism.

caffeine anhydrous

A highly concentrated caffeine powder made from the seeds and leaves of coffee plants.

insufficient energy (ATP)

During ischemic brain injury, some brain damage occurs as a result of

muscle cramps and kidney damage

Creatine is sometimes contributed to

3–6 mg/kg (1.4–2.7 mg/lb)

Optimal caffeine dosing is this to body weight provided about 1 hour prior to exercise

adulterated with a banned substance

s much as 25% of dietary supplements may be

Dimethylamylamine (DMAA)

a stimulant and amphetamine once legal for use as a dietary supplement.

ephedra

A plant-sourced alkaloid with metabolism-enhancing effects. It is an illegal supplement in the United States and the European Union.

serious adverse affect

Any adverse effect that results in any life-threatening situation, inpatient hospitalization, persistent incapacity of a person’s ability to conduct a normal life, a congenital anomaly, reproductive harm, or death.

hormone precursor

A hormone used to create another hormone or hormone-like agent.

testosterone

A hormone producing secondary male sex characteristics.

gynecomastia

A condition in males characterized by breast tissue growth.