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Understanding Supplements: Definitions, Regulations, and Commonly Used Supplements, Quizzes of Physical Activity and Sport Sciences

Definitions for key terms related to dietary supplements, including the fda's role in regulation, statements of nutritional support, and specific supplements like yohimbe, glucomannan, protein supplements, and creatine. It also covers recommendations for using protein supplements and the benefits and side effects of various supplements.

Typology: Quizzes

2015/2016

Uploaded on 12/09/2016

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tallywawa-1234 🇺🇸

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TERM 1
Supplement Defined?
DEFINITION 1
Any product (other than tobacco) intended to supplement the
diet that contains one of more of the following ingredients:
Does NOT mean replacementVitamins Minerals
Herbs/Botanicals Amino acid Enzymes Metabolite or any
combination of these ingredients
TERM 2
FDA does regulate supplements
DEFINITION 2
however limited control drugs und ergo clinical testing & report
findings to FDA supplements manufacturers m ust notify FDA, but
NOT required to testmust have som e evidence product is safe &
effective; dont always know what yo u are getting burden of proof
falls on FDA NOT manufacturer FDA must PROVE supplemen t
taken under recommended doses is unsafe (if someone takes in
excess NOT manufacturers problem )
TERM 3
Statements of Nutritional Support claim
statements in 1 of 4 categories
DEFINITION 3
1. Benefit relating to classical nutrien t deficiency disease (folic
acid & neural tube defects)2. Describ ing role of nutrient & effect
on structure or function of body a. ca nt say prevents osteoporosis
but can say important in developing b one strength3. Mechanism
by which nutrient acts to maintain st ructure & function a. vitamin
D absorption of Ca++ at small intest ine & excretion at kidneys4.
Claim describing general well being fro m consuming nutrient (e.g.
elevates mood states)
TERM 4
watch labels
DEFINITION 4
1. supplement has NOT been approved by FDA 2. product is
not intended to diagnose, treat, cure or prevent disease
TERM 5
Approach to Supplements
DEFINITION 5
1. NOTHING can take place of a qual ity nutritional & exercise
program 2. Ask why they want to use supplement What do they
know about it? Dont minimize their beliefs 3. Edu cate them on
what research says Show them how rese arch can be manipulated
Be careful about cause and effect (p lacebo effect) Talk about side
effects 4. Ask them how long do they plan to take this How m uch is
this going to cost them? What are they going to do when the y
stop?5. Evaluate their current nutritio nal program Get them to
correct this first FOOD FIRST6. Now t hey can make their own
decision
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Supplement Defined?

Any product (other than tobacco) intended to supplement the diet that contains one of more of the following ingredients: Does NOT mean replacementVitamins Minerals Herbs/Botanicals Amino acid Enzymes Metabolite or any combination of these ingredients TERM 2

FDA does regulate supplements

DEFINITION 2 however limited control drugs undergo clinical testing & report findings to FDA supplements manufacturers must notify FDA, but NOT required to testmust have some evidence product is safe & effective; dont always know what you are getting burden of proof falls on FDA NOT manufacturer FDA must PROVE supplement taken under recommended doses is unsafe (if someone takes in excess NOT manufacturers problem) TERM 3

Statements of Nutritional Support claim

statements in 1 of 4 categories

DEFINITION 3

  1. Benefit relating to classical nutrient deficiency disease (folic acid & neural tube defects)2. Describing role of nutrient & effect on structure or function of body a. cant say prevents osteoporosis but can say important in developing bone strength3. Mechanism by which nutrient acts to maintain structure & function a. vitamin D absorption of Ca++ at small intestine & excretion at kidneys4. Claim describing general well being from consuming nutrient (e.g. elevates mood states) TERM 4

watch labels

DEFINITION 4

  1. supplement has NOT been approved by FDA 2. product is not intended to diagnose, treat, cure or prevent disease TERM 5

Approach to Supplements

DEFINITION 5

  1. NOTHING can take place of a quality nutritional & exercise program 2. Ask why they want to use supplement What do they know about it? Dont minimize their beliefs 3. Educate them on what research says Show them how research can be manipulated Be careful about cause and effect (placebo effect) Talk about side effects 4. Ask them how long do they plan to take this How much is this going to cost them? What are they going to do when they stop?5. Evaluate their current nutritional program Get them to correct this first FOOD FIRST6. Now they can make their own decision

energy drinks are the most

Commonly Used Supplement TERM 7

Energy Drinks May Contain a Variety of

Substances

DEFINITION 7 Sugar : glucose/fructose (maltodexrin) Electrolytes: sodium, potassium, chloride B Vitamins: B6 , B12, Folic Acid, Choline Taurine: A.A. like compound which stimulates CNS; antioxidant Ginko : vasodilation of blood vessels in brain (memory) Ginseng (p. 376): motivation & arousal (hypothalmic- pituitary axis) Inositol: transmission of nerve impulses; transport lipids Branch Chain Amino Acids (LIV) Carnitine(p. 376) (banned

  1. synephrine (bitter orange), Gaurana Caffeine TERM 8

Energy Drinks (1 cup of coffee = about 80

mg)

DEFINITION 8 true TERM 9

Concerns about Caffeine

Use

DEFINITION 9 Health side effects increase nervousness, heart rate, blood pressure Body size: caffeines effect is relative Tolerance: decrease effect when consumed regularly Dependence: withdrawal symptoms Possible negative effects on performance substitute for proper nutrition. decrease nutrient intake substitute for proper sleep dehydration TERM 10

Proposed Mechanisms for Ergogenic Action

caffeine

DEFINITION 10

  1. increase release of epinephrine (know effects)2. Acts directly on fat cells causing lipolysis increase plasma fatty acids, increase fat oxidation spares liver/muscle glycogen (carb. sparing)3. CNS stimulant produces analgesic effect on CNS4. Increase motor-neuronal excitability (increase motor unit recruitment) increase release of Ca++ in muscle cell which may increase muscle contraction & therefore force production5. Slight elevation in metabolic rate **effects seen when NOT consuming regularly

Garcinia Cambogia

Fruit found in Southeast AsiaContains Hydroxycitric Acid (HCA) HCA inhibits an enzyme that converts carbs tofat (suppresses fat synthesis) increase carbohydrate oxidationWith full glycogen stores, suggested side effectappetite suppression this would decrease food intake and promote weight lossProbably only works with excessive carb intake TERM 17

Hoodia

DEFINITION 17 Cactus like plant in AfricaHoodia gordonii contains P thattricks hypothalamus to thinking bodyis fullFew well controlled clinicalstudies have shown significantresults safety has not been significantlyestablished TERM 18

Yohimbe

DEFINITION 18 Bark of an African TreeFunctions as monoamine oxidase (MAO)inhibitor, which increase levels of norepinephrine Stimulate CNS monoamines (norepi and serotonin) may leadto depressionPromoted to increase testosterone for musclebuilding, strength gains & fat loss no solid scientific proof that it is either anabolicor thermogenic TERM 19

Glucomman

DEFINITION 19 Source: Asian plant called KonjacSoluble fiber creates satiety which may suppress appetite may lower cholesterol & triglycerideAs with all fibers, it binds to a variety ofnutrients, decrease their absorption take multi-vitamin & make sure diet is appropriate TERM 20

2nd Most Commonly Used Supplements

DEFINITION 20 Protein and Amino Acids

Milk Protein Supplements

wheycaseinHigh quality proteins measured by containing all essential AA & digestibility TERM 22

whey?

DEFINITION 22 about 20% of cows milk protein Moves quickly through GI & into bloodstream rapid rise in blood amino acids creating short lived increase in protein synthesis (normal within hrs)
TERM 23

Casein

DEFINITION 23 about 80% of cows milk protein Moves slowly through GI & into blood stream Slow rise last at least 7 hours which stimulates protein synthesis to a smaller extent, but protein breakdown more than whey TERM 24

Colostrum

DEFINITION 24 Pre-milk animals secrete prior to producing milk derived from cows high quality protein contains anti-bodies beneficial to immune systemNo adverse side effects up to doses of 60 g/day individuals with milk allergies should avoid whey & caisen also can be made allergen free (look at label) TERM 25

Soy

DEFINITION 25 Quality source of protein w/o concern for lactose intolerant client/athletes.Offers other health benefits in soy (phytochemicals)Soy offers an estrogen blocking effect potentially beneficial when taking testosterone precursors

Must contain 3 g of arginine for

pump TERM 32

Non-specific vasodilatory effect

DEFINITION 32 w/o exercise increase blood flow to whole body take 30 min prior to exercise TERM 33

Muscle size gains questionable, short term

pump real

DEFINITION 33 body adept in supplying nutrients to muscle during exercise TERM 34

Side effects of

DEFINITION 34 hypotensionWill not be able to achieve effect through dietN.O. XPLODE 8-10 g/day TERM 35

Pre-Workout Supplements

DEFINITION 35 Arginine: vasodilatorCreatine: ATP/PC (5g)Beta Alanine: buffering capacity (1.5 -5g)Caffeine: 200-500 mgBCAAs: 5 grams1,3 dimethylamylamine: stimulant (banned)Schizandrol A: enhances mood especially when combined with stimulantsproprietary blend

Creatine

N+ containing compound made from A.A. metabolism95% is found in muscleFound in meat, poultry & fish body requires ~2g/day, more if active body synthesizes 1 g/day (liver) 1 gram/ 8 oz. of meat vegetarians could be deficientRole in energy production stored as ATP/PC Supplemental form creatine monohydrate & creatine ethyl-ester Claims increase energy, lean tissue, strength TERM 37

Creatine Claims

DEFINITION 37

100 studies show improvement in HIGH intensity, short term activities (anaerobic sports) probably little for low intensity longer durationBenefits: faster ATP turnover; delay

PC depletion delay dependence on glycolysis facilitate recovery from repeated bouts of exerciseBody mass increase 1-5 lbs** (regardless of testosterone concentration) TERM 38

Creatine muscle tissue or water retention?

DEFINITION 38 Does increase weight come from muscle tissue or water retention?probably combination muscle: stretching of cell membrane & increase energy TERM 39

Creatine Loading Loading phase

DEFINITION 39 20 -30 grams daily for 5 -7 days PC levels rise, but remain high (increase 30%) for only a few days, TERM 40

Creatine Loading Maintenance phase

DEFINITION 40 2 -5 g daily **in addition to diet w/o maintenance phase creatine levels are normal by 35 days

Testosterone Boosters boosters

naturally occurring plants, vitamins, & synthetic chemicals that supplement companies claim may testosteronehelp body produce more test TERM 47

types of boosters

DEFINITION 47 TribulusZMA: zinc magnesium aspartate Fenugreek TERM 48

Pro-hormones

DEFINITION 48 precursor to hormone, having minimal hormonal effect by itself, function is to enhance strength of the hormone add no hormones whereas steroids add hormones TERM 49

types of pro-hormones

DEFINITION 49 DHEA (legal) androstenediol TERM 50

Tribulus

DEFINITION 50 Herb used to treat impotence, found in supplements marketed to increase testosteroneStudies shown slight increases in testosterone within normal & safe levels shown to increase estrodiol levelsMay be effective if low testosterone no change in those with normal levelsNo side effects with supplemental doses animal studies, locomotor concerns when consumed in high quantities

ZMA

Claims: anabolic hormones & therefore strengthZinc:catabolism of macronutrients for energylow zinc prevents pituitary from releasing hormones that stimulate testosterone production inhibits enzymes that convert testosterone into estrogenMagnesium: coenzyme, assists enzymes to release energy from carb/fat/protein.involved in stress response; extreme stress affects hormonal release (cortisol) low test. in endurance athletes; since that is stressful; magnesium could help raise test? Deficiencies in Mg++ common TERM 52

the B6 do in ZMA

DEFINITION 52 aids in formation of neurotransmitters so essential for regulation of mental processes/mood TERM 53

Testosterone Precursors

DEFINITION 53 Testosterone Precursors (pro-hormones) compounds that can be converted into testosterone Do not add hormones like A.S., rather provide precursor to make themnegative feedback systemandrostenediol Androstenedione DHEA pregnenolone and progesterone TERM 54

ANTI-AROMATASE

DEFINITION 54 Aromatase: enzyme converts test to estrogenClaim: natural testosterone production & minimize production of estrogens in body scientifically proven to free testosterone levels > 600% TERM 55

Dehydroepiandrosterone (DHEA)

DEFINITION 55 Steroid hormone synthesized in adrenal cortex precursor to testosterone, estrogen & cortisol levels decrease with agingClaims increase muscle mass, decrease fat mass anti- aging stimulates sex drive

L-Carnitine

Amino acid made in liver & kidneys from other amino acids found in meat & dairy products Carnitine Transferase transfers fatty acids into mitochondria May help inhibit pyruvate conversion to lactic acidClaims increase endurance increase fat metabolism Lower cholesterol & triglyceride levels TERM 62

Research on L-Carnitine

DEFINITION 62 Research - patients with muscle weakness, kidney disease, on restricted diet, benefit seen due to loss of carnitine loss in kidneysMay help vegetarians/diets low in animal proteins who are deficient in carnitine in dietHealthy populations, show NO benefit from supplementation if diet is adequate No research indicates potential side effects