exsc 317 quiz 4
NCAA standards on energy drinks
doesn't ban energy drinks but restricts caffeine use since so little it know about the risks of energy drinks
PCGs are important in ...
driving mitochondrial biogenesis
a single bout of endurance exercise will increase ...
transcription of mRNA content for various metabolic & stress-related genes
Most sports supplements are lacking...
untested fail to live up to expectations of preliminary studies
recommended caffeine intake for teen
upper intake: 100 mg of caffeine daily
Recommended caffeine intake for healthy adults
upper intake: 400 mg a day without any adverse effects should stay below this amount
modest improvements in sleep quality can be achieved through nutritional interventions
- high carb diets can result in shorter sleep-onset latencies (amount of time it takes to fall asleep) - high PRO diets result in fewer wake episodes - high fat diets may negatively influence total sleep time
the rate of protein synthesis depends on ...
- mRNA degradation - additional translational control mechanisms - transport of mRNA out of the nucleus - the translation process
signal transduction pathways control ....
- transcription of genes into mRNA - the translation of mRNA into protein - the protein modification that alters catalytic activity - the regulation of protein degradation - the regulation of cell division, proliferation, & diffusion
Why would and athlete use sports bars
-Compact fuel source for prolonged training sessions -Pre-event snack for those at risk for GI issues during exercise -More concentrated form of CHO than sport drinks -Solid CHO form may be more useful to satisfy hunger
Why would an Athlete use sports gels??
-Compact fuel source for: -Endurance sports lasting > 90 min -Low-fiber pre-event snack for those unable to tolerate regular foods & fluids -Compact & portable source of CHO for post exercise recovery when regular foods not tolerated
Sports Bars
-Compact source of CHO & protein -Typically low in fat & fiber -Some fortified with nutrients
When would an athlete use creatine
-Enhances performance in sports with repeated sprints or bouts of high-intensity exercise -Used in RT programs to further increase lean body mass & strength
What are the advantages of a sports drink?
-Greater fluid intake compared with water -Rapidly emptied from stomach & absorbed -Replace CHO used & electrolytes lost during exercise
What are the disadvantages of using sports gels?
-High-cost alternative to other suitable foods -May lead to overconsumption & overreliance on low-nutrient CHO sources -GI intolerance may occur -Some contain other substances that may be tolerated poorly
Sports Gels
-Highly concentrated source of CHO (65 - 70%) in an easily consumed & quickly digested gel form -Substantially more concentrated in CHO than sport drinks -Some contain added electrolytes
What are the disadvantages of electrolyte replacement supplements
-May cause GI issues -Reduces palpability (high salt content) -Can interfere with voluntary fluid consumption -Dietary guidelines promote a reduction in sodium intake Linked to hypertension
What are the disadvantages of sports drinks?
-Need to remain lean or meet weight requirements -Large sweaters may need beverages with a higher sodium -Need to be kept cool to promote palatability & encourage intake
What are the disadvantages of using liquid meal supplements
-Often overused leading to inappropriate replacement of food & overreliance on this expensive alternative -Compact form may lead to higher energy intakes & unwanted weight gain
What are the disadvantages of sports bars?
-Often overused leading to inappropriate replacement of foods & over-reliance on this expensive alternative -Assess tolerance during training before use in a competitive setting -Some have a higher-fat, lower-CHO content
Why would an athlete consume liquid meal supplements
-To increase energy intake without preparing or eating additional food -Increase body mass -Supplement high training volumes -Replace normal energy & nutrient intake while reducing GI contents
Disadvantages of creatine use
-many unaware if correct supplementation protocols -weight gian -log term uses of creatine are unknown
What are the pros of taking supplements?
-meet known nutritional needs -direct ergogenic effect -placebo effect
creatine
-naturally occurring in the body -improves muscular strength and power -improved short bursts of muscular endurance -enables greater muscle overload
What are the cons of supplements?
1.Training to enhance performance overlooked in favor of supplement use 2.Drawn by marketing hype of supplements 3.Spontaneous use Product not used in a manner to achieve optimal outcome(s) 4.Products with little value drain resources 5.Unproven supplements used by well-known/ successful athletes provide endorsement in the eyes of other athletes & continues false expectations 6.displacement of athletes real priorities 7.side effects 8. unintentional doping
How does a company get drugs regulated by the FDA
1.animal testing 2.series of human clinical trials 3.Data sent to CDER and NDA for approval of DATA 4.if drug benefits outweigh risks then its approved 5.once on market the drug is monitored by FDA
What should you consider/do before taking a supplement?
1.benefits, cost, negative outcomes 2.seek advice of sport nutritionists/experts
What are the two ways energy drinks can be labelled as to the public??
1.beverage: follow FDA regulations 2. Liquid Dietary Supplement: follow supplement Health and education act: much more lenient
Liquid Meal Supplements
CHO-rich Moderate-protein Low-fat Liquid Powder Mixed with water or milk Ready-to-drink form
What are the advantages of a liquid meal supplements
Compact Portable Nonperishable Easily prepared Contain substantial amounts of nutrients
What are the advantages of sports bars?
Convenient Compact Portable Nonperishable snack Nutrient dense
Placebo effect
Favorable outcome arising simply from an individual's belief they have received a beneficial treatment
possible side effects of creatine
GI problems Loss of appetite Stomach discomfort Diarrhea Nausea Kidney & liver damage Elevated BP
What are the advantages of electrolyte replacement supplements?
Have a higher dose of sodium & other electrolytes Sport drinks (< 25 mmol/L sodium) Electrolyte packets (30 mmol/L sodium) Oral rehydration solution (50 - 80 mmol/L sodium)
recommended caffeine intake for children under 12
NOT recommended 45 mg per day
Dietary Supplement
Product intended for ingestion that contains a "dietary ingredient" intended to add further nutritional value to (supplement) the diet
adaptations to exercise are specific to the exercises performed .... RT vs ET
RT results in muscle hypertrophy & strength ET results in increased oxidative capacity & makes muscles more resistant to fatigue
When would you use electrolyte replacement supplements?
Rapid rehydration needed after moderate to large fluid deficits incurred
What is the safe recommendation for creatine intake
Shown oral creatine supplementation of 5-20 g/day appears to be safe & avoids adverse side-effects
What are the common sports foods
Sport drinks Electrolyte replacement supplements Liquid replacement supplements Sport bars Sport gels
Creatine and CHO
Total muscle creatine content increases to a greater extent when creatine (20 g/d) ingested in a solution with CHO (50 - 100 g) -increases uptake and storage of skeletal muscle
What is considered a dietary supplement
Vitamin or mineral Herb or other botanical Amino acid Concentrate, metabolite, constituent, or extract Tablets, capsules, softgels, gelcaps, liquids, powders
AMPR is activated by a high AMP:ATP ratio & plays a crucial role in energy metab by ....
acting as a metabolic master switch that regulates several cellular mechanisms, including ... - glucose uptake - beta oxidation of fatty acids - synthesis of GLUT4 - biogenesis of mitochondria
Unintentional Doping
athlete incorrectly consume supplement; accidentally causing them to test positive for banned substances
Who is the target group for supplements
athletes
What are the 4 main ingredients in ALL energy drinks
caffeine guarana sugar taurine
primary signals during exercise that may trigger a series of secondary molecular events that can increase protein synthesis
changes in .... - muscle length or tension - intracellular calcium ion concentrations - the energy charge of the cell - the redox potential
Creatine and weight gain
creatine use can cause athletes to gain 1-7.5lbs
Guarana
energy booster; contains 2x the caffeine as coffee beans
the process of exercise-induced adaptation in skeletal muscle starts w/ molecular events that trigger an increase in protein synthesis
exercise stress triggers signaling mechanisms that initiate replication of DNA translation of the genetic code into a series of amino acids to synthesize new proteins
training adaptations in skeletal muscle may be generated by the cumulative effects of ...
increases in gene transcription during recovery from repeated bouts of exercise
Do energy drinks benefits endurance athletes?
limited data to show enhanced aerobic or anaerobic performance
Does research support the use of sports foods?
liquid meal supplements, sports bars, sports gels are well supported for use
during rehab & recovery, nutritional needs are very much like those for any athlete that desires hypertrophy to increase strength & power
maintaining or increasing PRO intake can restrict the loss of muscle mass & strength during recovery from injury
Sports Supplements and legislation
minimal laws/legislation unenforced
insulin & insulin-like growth factor pathways play an important role in ....
muscle hypertrophy through the AKT-mTOR signaling cascade
Taurine
natural amino acid; helps regulate HR and muscle contraction
If an energy drink is a beverage what is the caffeine amount allowed?
no more than 0.02% caffeine
although BCAA's alone can stimulate signals in the muscle, this increased signaling will not occur if ...
other amino acids in the blood are not available
although a high-carb diet can maintain muscle glycogen stores & REDUCE or DELAY symptoms of overreaching during prolonged periods of intensified training ...
overreaching cannot be PREVENTED by high carb intake
Side effects of caffeine overdose
palpitations chest pain tremors GI distress agitation; restlessness
exercise leads to adaptation that eventually result in improved ...
physiological function
antioxidant supplementation may decrease training efficiency by ...
preventing some cellular adaptations to exercise
Sports Supplement
product intended to enhanced athletic performance -considered dietary supplement
What are sports drinks used for??
provide CHO, sodium, potassium
Energy drink recommendations for athletes
should NOT be used for the purpose of hydration or rehydration high CHO-causes bloating/diarrhea caffein- enhances fluid loss
BCAA's, particularly leucine, are ...
signaling molecules & building blocks for PRO synthesis
Who are the highest consumers of energy drinks??
teens and young adults more specifically: men between 18-24
substrate availability during exercise (such as low muscle glycogen) can increase metabolic gene transcription, which suggests ....
that modification of the training response may be possible w/ specific dietary interventions
although results of some studies suggest that training w/ low glycogen could have some metabolic advantages ....
whether this can also result in improvements in performance is not clear