Supplements and Ergogenic Aids Flashcards
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A cyclist asks about beta-alanine supplementation. What is the primary mechanism by which beta-alanine improves exercise performance?
Answer: Increases muscle carnosine levels to buffer hydrogen ions
Beta-alanine is a precursor to carnosine, which buffers intracellular hydrogen ions produced during high-intensity exercise, delaying fatigue.
Which dietary supplement is classified as a prohormone and is banned by most major sports governing bodies, including the World Anti-Doping Agency (WADA)?
Answer: DHEA
DHEA (dehydroepiandrosterone) is a prohormone that can be converted to androgens and is prohibited by WADA and most sports organizations.
An athlete reports taking 6 grams of arginine daily to boost nitric oxide production. What does current evidence suggest about this practice?
Answer: Oral arginine is largely broken down before reaching circulation, limiting its effect
Oral arginine undergoes significant first-pass metabolism in the intestine and liver, limiting its bioavailability and effectiveness for nitric oxide production.
A strength athlete wants to use HMB (beta-hydroxy-beta-methylbutyrate). Based on the current evidence, which population is most likely to benefit from HMB supplementation?
Answer: Untrained individuals beginning a resistance training program
HMB shows the most consistent benefits in untrained or previously sedentary individuals, with effects diminishing in well-trained athletes.
What is the recommended loading phase dose for creatine monohydrate to rapidly saturate muscle stores?
Answer: 20–25 g/day in 4–5 divided doses for 5–7 days
The standard loading protocol is approximately 20–25 g/day divided into 4–5 doses over 5–7 days, followed by a 3–5 g/day maintenance dose.
An athlete with a known seizure disorder asks about using ginkgo biloba as a cognitive ergogenic aid. What is the most important consideration?
Answer: Ginkgo biloba may lower the seizure threshold and interact with anticonvulsant medications
Ginkgo biloba may lower seizure threshold and has known interactions with anticonvulsant medications, making it a significant safety concern for athletes with seizure disorders.
Which statement best describes the role of sodium bicarbonate as an ergogenic aid?
Answer: It acts as an extracellular buffer, improving performance in high-intensity efforts lasting 1–7 minutes
Sodium bicarbonate increases extracellular buffering capacity, facilitating efflux of lactate and H+ from muscle cells, most beneficial for high-intensity exercise of 1–7 minutes.