ES 391 Midterm

What percentage of studies found an ergogenic effect of caffeine on endurance performance? 78% What is now considered the primary mechanism behind caffeine�s performance-enhancing effects? Central nervous system (CNS) activation through adenosine receptor blockade What factor does NOT significantly affect caffeine metabolism? Exercise intensity What is the recommended caffeine dose to enhance endurance performance? 3�6 mg/kg What is a potential risk of MIPS overuse? Excessive stimulant intake What effect does Beta-Alanine have on body composition? Limited impact on fat or muscle mass How can selection bias affect a study�s results? By creating an unrepresentative sample that may skew conclusions What is the FDA�s recommended daily caffeine limit for general consumption? 1,200 mg How does Beta-Alanine enhance muscle endurance? Buffering acid buildup Which mechanism explains caffeine's effect on performance? Stimulates the central nervous system What is an optimal strategy for Beta-Alanine supplementation? 4�6 g divided into smaller doses What effect do nitrates have on oxygen consumption during submaximal exercise? Decrease What is the primary cardiovascular benefit of nitrates? Vasodilation What should athletes prioritize before BCAA supplements? Whole-food protein sources What was the initial hypothesis regarding caffeine�s ergogenic effects? Caffeine increases free fatty acid release, spares muscle glycogen, and prolongs endurance Which of the following best describes the oxidative energy system? Produces ATP slowly but in large amounts over time What is a major research challenge with MIPS? Lack of standardization across studies Why might chili consumption be recommended in a weight management program? It promotes lipid oxidation, reduces appetite, and accelerates energy metabolism What is TRPV1�s role in capsaicin-induced weight management? It enhances lipid oxidation and energy expenditure What is the typical creatine loading protocol? 20g per day for 5�7 days, followed by a maintenance dose of 3�5g per day What is one of the key mechanisms by which capsaicin promotes lipid oxidation? Activation of transient receptor potential vanilloid subtype 1 (TRPV1) How does creatine enhance ATP production? By donating a phosphate group to ADP, regenerating ATP during high-intensity exercise What is a major risk of DNP use? Hyperthermia and multi-organ failure What is the purpose of creatine loading? To saturate muscle creatine stores quickly, improving energy availability How does DNP cause weight loss? By uncoupling oxidative phosphorylation, preventing ATP production What was the primary reason DNP was banned in 1938? Severe side effects and high fatality risk What are the key considerations for caffeine consumption during pregnancy, and why is there ongoing debate about safe intake levels? Caffeine freely crosses the placenta, and research suggests risks even at doses below 300 mg/day. How does caffeine influence fat oxidation during submaximal aerobic exercise, and what dose is considered sufficient for this effect? Both 3 mg/kg and 6 mg/kg doses have a similar effect on fat oxidation. What role does caffeine play in lipid metabolism? It increases lipolysis and mobilizes free fatty acids for energy Citrulline Malate may enhance: Energy production and reduce fatigue Tart cherry contains high levels of: Anthocyanins Which muscle fiber type has the highest oxidative capacity and is most resistant to fatigue? Type I Which type of exercise sees the least benefit from nitrates? Short sprints (<5 sec) What are Good Manufacturing Practices (GMPs)? Guidelines ensuring the quality, purity, and labeling accuracy of supplements What percentage of participants responded positively to Beta-Alanine in Rezende et al.'s meta-analysis? 99.30% What is the safe upper limit for leucine intake per day for a 75 kg person? 38 g/day What is a limitation of consuming isolated BCAAs over whole proteins? BCAAs lack all essential amino acids Tart cherry is hypothesized to aid: Exercise recovery and inflammation reduction What future research direction is essential for MIPS? Direct comparisons to single-ingredient ergogenic aids What is the main effect of increased nitric oxide from citrulline? Improves blood flow What is the primary fuel source for the glycolytic system? Glucose Type IIa (fast oxidative-glycolytic) fibers are best suited for which type of activity? 400m sprint How long does the oxidative energy system primarily function? 2 minutes to several hours Which ingredient is often the primary driver of performance effects in MIPS? Caffeine What is the primary amino acid that activates muscle protein synthesis? Leucine What is a key function of ?-Alanine in MIPS? Buffers acid buildup in muscles, delaying fatigue Which research method is considered the gold standard for clinical studies? Randomized Controlled Trials (RCTs) A common dose of tart cherry juice in studies is: 472 ml/day Which ingredient in MIPS supports muscle recovery and protein synthesis? BCAAs Why should researchers consider real-world significance alongside statistical significance? Because small statistical effects may not translate into meaningful performance gains What distinguishes BCAAs from other essential amino acids? They are directly metabolized in skeletal muscle What compound is formed from Beta-Alanine and histidine? Carnosine What is a key limitation in citrulline research? Conflicting performance results Which performance aspect does Beta-Alanine improve the least? Ultra-endurance sports A primary benefit of BCAAs during endurance exercise is: Delaying fatigue What is the primary role of Beta-Alanine in the body? Carnosine synthesis Why are proprietary blends a concern in MIPS? They often lack specific dosages of key ingredients What is the primary benefit of nitric oxide (NO) for athletes? Enhanced blood flow and oxygen delivery What is the optimal nitrate dose before exercise? 5-9 mmol Which type of activity is best suited for Type I (slow-twitch) muscle fibers? Distance running Where is Beta-Alanine naturally produced? Liver Which BCAA is most effective for stimulating anabolic processes? Leucine How long before exercise should nitrates be consumed? 2-3 hours What enzyme is required for nitric oxide synthesis? Nitric oxide synthase (NOS) Which component of MIPS enhances ATP production for high-intensity performance? Creatine What type of amino acid is Beta-Alanine (BA)? Non-proteogenic What is the primary benefit of caffeine in MIPS? Enhances alertness and reduces fatigue What are nitrates converted into in the body? Nitric oxide (NO) What is the function of carnosine in muscles? Acting as an intracellular pH buffer Why is disclosing funding and affiliations important in research? To allow readers to assess potential bias and conflicts of interest Which food is rich in dietary nitrates? Beetroot Where does nitrate get converted to nitrite? Salivary glands BCAAs help reduce: Muscle breakdown How does creatine supplementation enhance ATP-PC system function? Enhances phosphocreatine stores, allowing for faster ATP regeneration How long after ingestion do plasma nitrate levels peak? ~1 hour Optimal daily BCAA intake for muscle growth is: 10�14 g/day What is a major regulatory limitation of dietary supplements under the FDA? Supplements are regulated under the Dietary Supplement Health and Education Act (DSHEA), which does not require pre-market approval Which type of study follows a group of people over time to observe associations between exposures and outcomes? Cohort study Citrulline is primarily converted into: Arginine Creatine primarily enhances: Power output and strength How do BCAAs delay central fatigue? By competing with tryptophan for brain uptake What is a key limitation of cohort studies? They cannot establish causality What is the recommended daily dose of Beta-Alanine for supplementation? 4-6 g Which food is a rich source of citrulline? Watermelon Which side effect is commonly associated with Beta-Alanine supplementation? Paresthesia What is a key recommendation for MIPS consumers? Choose products with clear ingredient transparency For which type of exercise is Beta-Alanine most effective? High-intensity, short-duration activities How long does the ATP-PC system typically last before depletion? 10 seconds