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