FDNS 2050E EXAM 2

Arginine and Citrulline

Arginine is a precursor for NO •May improve exercise ability in cardiac patients -Research does notsupport an ergogenic effect with healthy individuals, and arginine may be ergolytic •Increased RPE values •Decreased time to exhaustion -No significant increases in Human Growth Hormone (HGH) -No favorable changes in body composition -No increases in strength

what effect does exercise training have upon protein metabolism?

Chronic exercise training appears to decrease protein catabolismduring standardized exercise tasks •Aerobic endurance training appears to increase the ability of the muscle to use protein as an energy source, if needed. -May help preserveglucose for the brain when carbohydrate levels are low

Coenzyme function

Coenzyme often contain a vitamin or related compound. The B vitamins are essential in human nutrition because of their role in the activation of enzymes.

protein after competition

Consuming carbohydrate with the protein may also enhance the anabolic effects after exercise, possibly attributed to increase insulin secretion -Whole foods, such as a turkey breast sandwich, appear to be as effective as amino acid solutions -Carbohydrate: protein ratio 3:1 or 4:1 •Commercial products •Chocolate milk

Glycine

Contemporary research reveals no ergogenic effect of glycine supplementation •Glycine is part of a multicomponent supplement containing arginine and alpha-ketoisocaproic acid that has been found to enhance sprint power in one study.

Creatine

Creatine is found naturally in animal foods, especially meat •Creatine may also be synthesized by the liver and kidney Recommended protocal Loadingphase: Fast protocol: 20-30 grams/day for 5-7 days Slow protocol: 3 grams/day for 30 days Maintenancephase: 2-5 grams/day Recommended Protocol Creatine Supplementation (20g/day for 5 days) with and without Carbohydrate (360g)

bottom line of ergogenic effects of fat-burning diets

Increasing the use of fat as a fuel during exercise does not appear to increase endurance exercise capacity • Athletes should not attempt to increase the amount of fat in their diet • Recommendations suggest athletes should consume about 20-30% of daily energy needs as fat • High-fat diets may impair exercise performance

acute fat loading

Infuse a lipid solution, with heparin - Ingest a high-fat (60-90% fat) meal prior to exercise - Ingest a high-fat diet for 1-2 days prior to exercise • Research findings - Acute high fat diets do notenhance aerobic endurance performance - Some research indicates consuming a high-fat diet for 1-2 days may impair performance in high-intensity exercise tasks

Chronic fat loading

Ingest a high-fat (40-70%) diet for 1-3 weeks - Some studies provided high-carbohydrate meals prior to testing • Research findings from studies and reviews with trained individuals • It appears that there are responders and non-responders 30

Riboflavin (B2)

• Food sources: - Widely distributed in plants and animal foods - Milk, dairy products, whole wheat • Major functions: - Needed for oxidative enzymes -flavoproteins - Important for carbohydrate, fat and protein metabolism - Healthy skin tissue

can HCA enhance endurance performance?

• Theory as an ergogenic aid - Modify citric acid cycle (Kreb's cycle) metabolism to promote fatty acid oxidation • Research findings - Available research is limited, but findings indicate no effect on fat metabolism during exercise in either sedentary or endurance-trained cyclists

Fish and caution

- Women of childbearing age • Limit intake of large, predatory fish • Eat no more than 12 ounces of other fish per week • Limit light tuna to 3 cans, white to1 can per week - Pregnant women should avoid canned tuna entirely - Young children should follow similar precautions - Adults should eat a wide variety of fish; local fish if possible

B5

Food sources - Distributed widely in all natural animal and plant foods - Major losses in highly processed foods • Major functions: - An essential component of coenzyme A - Acetyl CoA from carbohydrate, fat and protein

water soluble vitamins

-Thiamin -Riboflavin -Niacin -Vitamin B6 -Vitamin B12 -Folate -Biotin -Pantothenic acid -Choline* (not classified as a vitamin) -Vitamin C

Saturated fatty acid

0 double bonds

RDA for protein

0.8 g/kg of body weight Adult Female - 132 lbs (60 kg) 2,000 Calorie diet RDA is 48 grams of protein (60 x 0.8) AMDR of 10% provides 50 grams of protein 2,000 x 0.10 = 200 protein Calories 200/4 Calories per gram of protein = 50 grams of protein

recommendations for protein intake for athletes

1. Obtain about 15percent or more of daily energy intake from protein -Some athletes may need more protein than others •Athletes in weight-control sports •Female endurance athletes with low energy intake -Protein intake is within the AMDR 2. Consume protein, preferably with carbohydrate, before and after workouts: The concept of Nutrient Timing. -Consuming protein before exercise is better than after exercise. -Before and after is Best. -The protein source should contain all essential amino acids •About 0.1 gram per kg body weight is recommended •7 grams for a 70-kg individual

DRI polysaturated fats

10% daily calories essential fatty acids: omega-6 fatty (linolenic acid) 17 g for males and 12g for females omega-3 fatty acid- 1.6 males; 1.1 females

DRI Monosaturated fats

10% total daily calories

ADMR for protein

10-35% of Daily energy intake

Protein after competition

6 to 20 grams of high-quality protein -Casein -EAAs -Whey -EAAs and BCAAs -Soy -EAAs •Essential amino acids are key. •Should be consumed within 15-30min after competition •Hydrolyzed protein sources are absorbed more quickly. •Benefits of CHO and protein: -May enhance protein/CHO uptake into cells •Increase protein synthesis •Increases glycogen synthesis

How does fat get into the body

98% consists of triglycerides absorbed into intestinal cell; form a chylomicron which enters the lymphatic system some fatty acids go directly to liver (medium chain tri)

Fat is _ calories per gram

9; very little water content; stored fat energy 80k-100k in avg adult male w/normal body fat; stored in adipose cells

Quercetin

A dietary flavonolthat functions as an antioxidant • Marketed in some energy drinks • Research: quercetin does not perform as claimed, especially in trainedindividuals. Findings in untrained individuals were equivocal. • Not recommended as a supplement to improve exercise performance, although data on the prevention of upper respiratory tract infections are promising.

essential amino acids

Amino acids that are needed, but cannot be made by the body; they must be eatin in foods

fat loading

A term to describe practices used to maximize the use of fats as an energy source during exercise, particularly a low-carbohydrate, high-fat diet. Theoretical mechanism to help delay onset of fatigue - Elevated serum FFA levels and muscle triglyceride levels - Increase the percentage use of fat as an energy source during exercise - Spare the use of muscle glycogen

vitamin supplement key points

A vitamin deficiency can impair physical performance •Correcting a vitamin deficiency returns performance to normal •In general, supplementation to an athlete on a well-balanced diet does not enhance performance •Obtaining adequate amounts of the antioxidant vitamins via a healthful diet may benefit some athletes -Additional research appears to be warranted: •Vitamin E and endurance at high altitude •Antioxidants and prevention of muscle catabolism; older athletes •Some endurance athletes may need vitamin supplements -Weight-loss dieting -Females of childbearing age -Older athletes -Vegans who do not consume fortified foods (B12) -Poor dietary habits Check the Daily Value; look for 100% of DV •Stick with the basics; 11 vitamins and 7 minerals

Fat soluble vitamins

A, D, E, K Soluble in fat, but not in water •Found in foods with some fat content •Several may be manufactured in the body •Excessive intake of several may be toxic •Easily stored by the body

Dietary protein needs: Strength

Additional protein is often recommended to help support or promote increases in muscle tissue • Some exercise scientists recommend an optimal intake of about 1.5 to 1.8 grams/kg body weight

can CLA enhance endurance performance?

Can conjugated linoleic acid (CLA) enhance exercise performance? • Theory as an ergogenic aid - Marketed as a means to decrease body fat and increase lean muscle mass in resistance-trained athletes • Research findings - Research with trained athletes is limited, but indicates CLA supplementation has no effect body fat, muscle mass, or strength tests in resistance-trained athletes - Adverse effects are mild; gastro-intestinal distress most common

essential vitamins

Cannot be synthesized in the body in sufficient quantity •Causes deficiencysymptoms when intake is inadequate •Alleviates deficiency symptoms when added back into the diet •Some substances, such as CoQ10, have been attributed with vitamin-like activity, but are not essential vitamins

protein use and carbs

Carbohydrate availability is an important factor affecting the use of protein as an energy source during aerobic endurance exercise •Research indicates that elevated endogenous stores of carbohydrate or provision or exogenous carbohydrate during exercise may exert a protein-sparing effect

High intensity > 85% VO2max

Carbohydrateis more important and fat use drops to ≤ 25% as muscle glycogen becomes the main source - In general, FFA oxidation decreases as carbohydrate oxidation increases with increases in exercise intensity

Dietary protein needs: endurance

Carbohydrateis the main fuel for endurance-type athletes •More dietary protein is recommended to -Restore protein used for energy -Promote synthesis of oxidative enzymes and mitochondria -Help prevent sports anemia Some exercise scientists recommend an optimal intake of about 1.1 to 1.4 grams/kg body weight for aerobic endurance athletes, and 1.4 to 1.7 grams/kg body weight for intermittent high-intensity sports •The NAS indicates that the RDA is sufficient

Carnitine

Carnitine may also increase blood flow • may be beneficial to endurance athletes by increasing fat oxidation and sparing muscle glycogen • increased endurance in patients with peripheral vascular disease • marketed for weight loss • Carnitine may facilitate the oxidation of pyruvate, which may reduce production of lactic acid during exercise

major functions of protein in human nutrition

Dietary protein serves all three major functions of nutrients -Forms the structural basis for the vast majority of body tissues -Forms numerous enzymes and hormones to help regulate body metabolism -Used as an energy source if needed • A sufficient amount of carbohydrate calories must be present to provide a protein-sparing effect

more ergogenic effects of carnitine

Does not reduce body fat • L-carnitine is safe, but D-carnitine may be toxic • L-carnitine may improve exercise performance and recovery for those with specific disorders: - Congestive heart failure, peripheral artery disease, chronic stable angina, and chronic obstructive disease

Fasting and performance

Fasting for 24 hours may increase serum FFA availability • However, fasting may impair - Carbohydrate availability - Endurance exercise performance

fats before exercise

Fat Adaptation - Short-term - Long-term • Single High-Fat Pre-Competition Meal • Recommendations - Include fats but keep to a minimum - Experiment with different fat content

vitamin D

Food sources - Most foods contain no vitamin D - Fatty fish (salmon, sardines) contain 200-500 IU in 3 oz - Egg yolks contain about 25 IU - Mushrooms, Shiitake; 3 contain about 250 IU - Fortifiedfoods (milk; cereals) may contain 50-100% of RDA Supplements - D2, ergocalciferol; D3, cholecalciferol • D3, cholecalciferol, is the recommended form - Normally contain 200-600 IU - Some contain 5,000 IU Exposure to sunshine - Swimsuit with no sunscreen • 20,000 -30,000 IU in 30 minutes - Hand, arm and face exposure • RDA with 10-20 minutes in the summer sun • African Americans may need up to 10 X sun exposure to produce similar amounts of vitamin D - Need longer exposure time in the winter • May be difficult to obtain sufficient amounts in northern latitudes

Biotin

Food sources - Organ meats, egg yolk, legumes, green leafy vegetables - Also synthesized in the intestines by bacteria • Major functions: - Coenzyme for enzymes involved in protein metabolism - Involved in gene expression - Involved in gluconeogenesis - Involved in the synthesis of glucose and fatty acids

Niacin (B3)

Food sources: - Foods with high proteincontent - Meat, fish, poultry, whole grains, legumes • Major functions: - Coenzymes for glycolysis and fat synthesis • Important for both aerobic and anaerobic energy processes Supplementation -Effects on health - May cause flushing, burning and tingling sensation - High doses may improve serum lipid profile • Reduce total and LDL-cholesterol and triglycerides • Increase HDL-cholesterol - Excess may cause liver damage - Use only under medical care Supplementation -Effects on exercise performance - Several studies report no ergogenic effect • 10-mile run • Prolonged cycling - Not recommended • May impair endurance performance by interfering with fatmetabolism during exercise

B12

Food sources: - Only found in animal foods; meat, fish, poultry, milk - Vegansneed fortified food source or supplement - Found in fortified foods, such as breakfast cereals Major functions: - Part of coenzyme critical to formation of DNA; works with folate - Red blood cell formation - Formation of myelin sheath on nerve fibers • Supplementation -Effects on health - May help treat pernicious anemia - No apparent adverse effects of large doses

Thiamin

Food sources: - Widely distributed in plants and animal foods - Whole wheat, pork - Fortifiedcereals contain 100% of RDA • Major functions: - Energy substrate coenzyme for carbohydrate • Needed to convert pyruvate to acetyl-CoA • Normal functioning of the nervous system

B6

Food sources: - Widely distributed in proteinfoods - Meat, fish, poultry, whole grains Major functions: -Coenzyme for proteinmetabolism; 60 enzymes •Tryptophan to niacin •Formation of proteins, such as hemoglobin -Neurotransmitter formation -Glycogenolysis and gluconeogenesis Supplementation -Effects on exercise performance -Physically active individuals may need 1.5 to 2.5 the current RDA to maintain good B6status -Research suggests supplementation does not affect performance positively or negatively

Folate

Food sources: -Green, leafy vegetables, like spinach -Whole grains, legumes -Fruits and vegetables -Fortified grains (140 mcg/100 grams of food) •Major functions: -Coenzyme critical to formation of DNA -Needed during periods of rapid cell division •Red blood cell formation •Early pregnancy Supplementation -Effects on health - May help prevent neural tube defects (NTD) - Food fortificationstudies • ↓ incidence of NTD up to 78% - All women of childbearing age should obtain 400 mcg as folic acid, plus food folate

vitamin E

Food sources: -Polyunsaturated vegetable oils; margarine 1 tablespoon contains 3-5 IU -Fortified cereals; wheat germ oil Fortified cereals contain 10-45 IU -Moderate/small amount in meats, dairy, fruits and vegetables •Major function is to serve as an antioxidant -Prevent oxidation of cell phospholipids •Red blood cells •LDL-cholesterol -Prevent oxidation of vitamin A

formation of carb and fat from excess protein

Glucogenic amino acids -14glucogenic amino acids • Ketogenic amino acids -Only leucineand lysine • Glucogenic and ketogenic amino acids -5 amino acids can be both glucogenic and ketogenic -Isoleucine, phenylalanine

Vitamin A

Good food sources: -Vitamin A in animal foods; liver, butter, fortified milk -Beta-carotene in dark-green, yellow-orange vegetables; some fruits Major functions in humans: -Maintenance of epithelial cells; Vision-night and peripheral; bone development; immune system; antioxidant Supplementation -effects on health (beneficial or detrimental): -Not recommended unless under medical guidance; -Hypervitaminosis A: weakness, nausea, headache, joint pain, skin peeling; may lead to bone loss; hip fractures; liver damage; in pregnancy excess A may be teratogenic -Beta-carotene; harmless yellowing of skin in excess

excessive intake of vitamins

Hypervitaminosis - Not likely to occur from natural foods - Most likely due to excessiveintake • Vitamin supplements • Fortified foods • Combination of the two - Vitamins begin to function as drugs - UL has been established for 7 of the 13 essential vitamins

Glucosamine/Chondroitin

Large NIH study (GAIT) found no overall reduction in knee pain in osteoarthritic individuals, but the supplement did provide relief to a subset of individuals with moderate to severe knee pain •Beneficial effects were minimal in two studies with younger, physically active males •Glucosamine sulfateappears to be the most effective form; chondroitin is not effective

fats during exercise

Long-Chain Fatty Acids • Absorption is slow • Benefits questionable • Recommendations: - Avoidfats during exercise

vitamin K

Major functions: - Essential in two steps of the blood clottingprocess - May enhance function of osteocalcin, a protein with an important role in boneformation

ergogenic effect of carnitine

May increase plasma levels, but not muscleconcentration of carnitine • No effect on fat oxidation • Acute supplementation does not ↑performance • Noeffect on lactic acid energy system or related performance • Noeffect on VO2max or aerobic performance

low/medium intensity and long duration exercise

Mild exercise @ 25% VO2max • About 80% or energy may come from fat • Most serum FFA come from the adipose tissue - More intense exercise up to 65% VO2max • Muscletriglycerides become increasingly important

multivitamin mineral supplements

Multivitamin-mineral supplementation (100-6000% of the RDA) has not been shown to enhance VO2max and aerobic capacity, as well as laboratory and field tests of anaerobic and aerobic endurance, such as 400-meter and 15K run performance, in elite athletes. • Some athletes may be advised to take a simple one-a-day multivitamin-mineral

water soluble vitamins

Nine vitamins - B complex (8 individual vitamins) - Vitamin C • Deficiency symptoms may be noted in 2-4 weeks for some B vitamins

dietary nitrate

Nitrate is found in all vegetables, particularly leafy greens and beetroot •Potential cardiovascular benefits -One study demonstrated improved performance in 4 km & 16.1 km time trials with club-level competitive cyclists when supplemented with beetroot juice vs. a placebo •Reduced systolic and diastolic blood pressures have been seen during 15 days of supplementation -One study found a reduced oxygen cost of moderate intensity exercise •The potential reduction in oxygen cost associated with nitrate supplementation may be of particular benefit to those with cardiovascular, respiratory or metabolic disorders

ergogenic effects of MCT

No enhanced performance in endurance exercise tests - MCT supplementation - MCT supplementation combined with carbohydrate • Does not appear to spareuse of muscle glycogen • Impaired performance with MCT supplementation • May also cause gastric distress in some individuals

Cholesterol

Not an essential nutrient it is not a fat but is a sterol manufactured in liver; body manufactures it

omega-3 fatty acids

Omega-3 fatty acids - Eicosapentaenoic acid (EPA) - Docosahexaenoic acid (DHA) • Found mainly in fish salmon, oysters, herring Epidemiological research indicates populations that consume diets rich in fish have a lower incidence rate of Coronary Heart Disease • Theory underlying health effects of EPA and DHA - Help to form eicosanoids(local hormones) that affect metabolism and gene expression 48

Chronic high Fat diet Bottom Line

Overall, research findings are equivocal but generally indicate that a chronic high-fat diet does not enhance aerobic enduranceperformance • Endurance performance can, at best, only be maintained on such diets as compared to high-carbohydratediets • Endurance athletes may adaptto high-fat diets, but training becomes more psychologically stressful

Proteins and endurance performance

Protein Use as Energy Source -During rest •<5% of total daily expenditure •Endurance training may reduce protein oxidation at rest, increasing the amount of energy derived from fat

Protein and amino acids

Protein is a complex structure containing carbon, hydrogen, oxygen, and nitrogen, and in some cases sulfur. • Amino Acids -Building blocks of protein • Each has - an amino group (NH2) - an acid group (COOH) - a unique side chain

dietary protein

Protein is one of our most important essential nutrients - Structure of body tissues (such as muscle) - Formation of enzymes - May provide smallamounts of energy • Implications for sports - Protein needs of strength and endurance athletes

carbs and fat from excess protein

Proteins can notbe stored as proteins in the body Glucogenicamino acids -Form pyruvate -Gluconeogenesis (making new glucose from amino acids) Ketogenicamino acids -Form acetyl CoA fatty acid synthesis Excess protein=stored fat

complete proteins

Proteins containing all the essential amino acids; found only in soy and animal foods (meats and dairy products)

incomplete proteins

Proteins that are missing one or more of the essential amino acids; found in plant sources such as nuts and legumes

Glutamine Supplementation

Recent studies and reviews indicate that glutamine supplementation will increase plasma glutamine levels but will not -Increase muscle mass or strength -Provide any advantage over adequate carbohydrate on muscle glycogen levels -Prevent the effects of overtraining -Decrease the frequency of respiratory infections

Tyrosine

Research is very limited • No effect on aerobic endurance, anaerobic power, or muscular strength

Protein used during exercise

Resistance exercise training -Does not appear to increase protein oxidation -May provoke muscle tissue catabolism (breaking down proteins) -Both catabolism and anabolism (building proteins) may occur during recovery, with anabolism prevailing over time

Fish oil supplements

Some health professionals recommend 500-1,300 mg daily of EPA and DHA combined, but mainly from fish • American Heart Association - Recommends individuals with heart disease obtain EPA and DHA from fish, about one gram a day - Typical 1,000 mg fish capsule contains 300 mg of EPA (180 mg) and DHA (120 MG)

foods rich in vitamins

Starches and grains: B1, B2, folate fruits, citrus-B-carotene, C veggies: niacin, A, b6, C, E, K, folate meat, fish, poultry: b1, b2, b6, b12, niacin, folate, A fats/oils: E Notes: (1) Vitamin D is synthesized in the skin from sunlight (2) Vitamin K is synthesized in the intestines by bacteria (3) β-carotene may be converted to vitamin A (4) Some foods are fortified with up to 100% of the RDA for vitamins and minerals.

Antioxidants muscle damage during training

Strenuous exercise may generate reactive oxygen species (ROS)to overwhelm the body' natural antioxidant defense system •Equivocal research and review findings relative to the effects of antioxidant supplementation -Some studies show reduction in markers of muscle tissue damage -Other studies show no benefits -Several studies found adverseeffects of supplements -Some suggest older athletes may benefit •Most scientists recommend -Athletes obtain antioxidant from natural foods

HMB (beta-hydroxy beta-methylbutyrate)

Targeted to strength athletes -why? -HMB is the breakdown product of leucine -Leucine is an important regulator of protein synthesis and breakdown •Main research findings with strength-trained athletes -Findings are equivocal regarding the ergogenic effect of HMB supplementation on muscle mass and strength in untrained individual -HMB supplementation does not appear to affect muscle strength, body composition, or anaerobic exercise performance in resistance-trainedindividuals -Research does not support any protective effects against muscle tissue damage during resistance training •Main research findings with endurance athletes -One study with distance runners reported HMB supplementation (3 g/day for 6 months) decreased markers of muscle damage following a 20K run -One study found HMB could increase VO2max during 5 weeks of interval training in active college students -No studies have shown improvementin endurance exercise performance following HMB supplementation

MCT improve endurance performance?

Theory as an ergogenic aid - Rapidabsorption into portal circulation - Rapid uptake by mitochondria in muscle cells - May be oxidized at a rate similar to exogenous glucose

Fats after exercise

• First post-exercise meal: - Keep fat intake low - Focus on getting carbs and small amounts of protein • Rest of day: Normal dietary recommendations for fats apply - 20-35% fat content - Unsaturated fats

DRI (Dietary Reference Intakes)

Total fat: AMDR of 20-35% of daily energy Saturated fats and trans fat: maximum 7-10% daily

B Vitamins

Vitamins -Major Functions •Most B vitamins function as coenzymes (an activator of an enzyme) •Thus, B-vitamins do NOT give you energy, rather, they assist in chemical reactions that can result in energy production in the form of ATP

Fat produces energy only by _____ process

aerobic; provides 60% of energy at rest

nonessential amino acids

amino acids that can be manufactured by the body in sufficient quantities and therefore do not need to be consumed regularly in our diet

Triglycerides

an energy-rich compound made up of a single molecule of glycerol and three molecules of fatty acid.

antioxidant function

beta-carotene (vitamin A), vitamin C, E

Ketones

by-products of excess fatty acid metabolism; may be used for energy in cells

Fats and Exercise

during low intensity or long duration; Adipose triglycerides Increases serum FFA for delivery to muscle - Musclecell triglycerides • Muscle lipoprotein lipase releases FFA Use during exercise - Serum FFA into muscles is increased during exercise - Epinephrinestimulates FFA release from muscle triglycerides

essential fatty acids

fats needed by the body that must be consumed in the diet because the human body cannot manufacture them

TRANS

hydrogen atom on diff sides

CIS

hydrogen atom on the same side

BCAAs

leucine, isoleucine, valine •Theoretical ergogenic mechanisms: -Use as a fuel during exercise and spare muscle glycogen -Decrease the rate of muscle tissue degradation -Prevent adverse changes in brain neurotransmitter function Physical performance with acute supplementation -Study with 193 marathon runners suggested improved performance in slower runners (3:05-3:30) but not faster runners (<3:05) when consuming 7-12 grams during running -Slower runners may have depleted muscle glycogen earlier and thus benefited more from supplementation

Liver continues to modify the composition of _____________

lipoproteins

monounsaturated fatty acid

one double bond

how much protein consumed 1-4 before competition?

• Focus should be on CHO • Small amounts of protein good (i.e., 2-4 oz lean meat) • Leanprotein sources preferable

We need fat for 3 reasons:

provide energy provide essential fatty acids provide fat-soluble vitamins

Phosopholipids

similar to triglycerides not an essential nutrient can be made from triglycerides rich in eggs, liver, wheat germ, peanuts and other fats

polyunsaturated

two or more double bonds

hormone function

vitamin D

proteins used during exercise

• Aerobic endurance exercise training -Protein use is minimal compared to carbohydrate and fat -Dynamic exercise activates BCAAdehydrogenase, an enzyme that oxidizes BCAA -Some amino acids are used to promote gluconeogenesis -Protein use may increase when body carbohydrates stores decrease

Can the antioxidant vitamins prevent fatigue or muscle damage during training?

• Exercise training may increasetotal antioxidant capacity - Superoxide dismutase and glutathione peroxidase (enzymes that helps neutralize free radicals) - Such adaptations provide protection against free radical damage • Antioxidants not shown to improve exercise performance - Individual antioxidants - Antioxidant cocktails

CoQ10

• Coenzyme Q10 (CoQ10) - A lipidwith characteristics of a vitamin - Involved in oxidative processes; serves as an antioxidant - Used in treatment of cardiovascular disease - Use as an as ergogenic aid • Studies cited in a book show ergogenic effects • Most well-controlled studies show no effects - VO2max, exercise time to exhaustion, muscle tissue damage - May cause muscle tissue damage; pro-oxidant - The majority of research studies suggest that CoQ10is not an effective ergogenic aid, and thus, is not recommended as a supplement for physically active individuals

One pound of muscle mass

•Goal: To gain one pound of muscle mass per week in an adult athlete (70 kg) whose protein RDA is about 56 g/day -1 pound of muscle = 454 grams -Muscle is 22% protein -454 x 0.22 = 100 grams of protein in 1 pound -100 grams/7 days = about 14 grams of protein/day -May use 20 grams of protein during exercise -Protein needs •56 + 14 + 20 = 90 grams of protein/day •90 g/70 kg = 1.29 grams of protein/day

Tryptophan

•In general, results suggest that tryptophan supplementation is notan effective ergogenic aid for either strength or aerobic endurance exercise

proteins used during exercise

•Leucine and the Glucose-Alanine Cycle -Leucine is the major BCAA to be oxidized during exercise -The alpha-ketoacid may enter the Krebs cycle -The amino group combines with pyruvate to form alanine, which may be transported to the liver to form glucose -Estimated glucose generation from alanine is very limited

vitamin c

•Major functions: -Synthesis of collagen -Formation of hormones and neurotransmitters; -Helps absorb iron(non-heme iron) •Non-heme iron is a type of iron that is mainly found in plant food sources vs. heme-iron is the type of iron that is found in animal products -RBC formation -Functions as an antioxidant •Supplementation --Health -Antioxidant effects discussed later -Controversial opinions on safety of megadoses •Undesirable side effects -Diarrhea -↓ bioavailability of B6, B12, copper -↑ urinary calcium oxalates (short-term studies with 1,000 mg) » Possible kidney stones -Iron storage; oxidative effect of iron -Rebound scurvy •No adverse side effects -Excess amounts are excreted by the kidneys -Long term study shows no increase in kidney stones

taurine

•One study demonstrated an increased fat oxidation during 90 minutes of cycling @ 66% VO2max •One study reported ↑ VO2max and exercise time to exhaustion associated with antioxidant effects

Choline

•Sources: -Animal foods as lecithin; plants as free choline •Egg yolks a great source •Major functions: -Precursor for lecithin; formation of acetylcholine Supplementation --Health - Not apparently beneficial, as deficiency is rare - Excess may cause GI distress, low blood pressure • Supplementation -Physical Performance - Preliminary studies have shown supplementation will ↑ serum choline - Preliminary field and laboratory studies found an ergogenic effect - More recent studies reveal no ergogenic effect on enduranceperformance