Creatine
Creatine is
an amino acid derivative
Caffeine‘s main role is as stimulant to the
Nervous system
Salts combine with hydrogen ions to regulate
Ph
Is the precursor for
Carnosine
Is the precursor hormone for
Testosterone
Food sources for creatine are
Animal meats
People who consume caffeine and get no benefit from it are called
Non responders
Supplementation with NaHCO3 has been effective for events that are
1- 7 minutes
Combines with H ions
Within the skeletal muscle
Women produce DHEA in the…..glands
Adrenal
Creatine supplementation increases
Creatine and phosphocreatine stores in the muscle
Habitual caffeine users will see less benefit from using caffeine to improve performance than
Non habitual caffeine users
A Side effect of too high amounts of salts consumed is
Diarrhea
B-alanine must be consumed _______ to have an effect
Chronically
The main effect of supplementation with DHEA is to increase
Muscle Mass
One of the theories on creatine‘s role in performance is that it helps with
Acid base balance
The minimal effective dose is (mg/body mass)
3 mg/kg body mass
The use of salts to improve performance was highly used in
Swimming
A side effect of consuming B-alanine
Paresthesia
In women the chronic supplementation with DHEA can cause them to grow unwanted
Facial hair
Creatine supplementation helps with resistance training by
improving Phosphocreatine creatine resynthesis
Increases in SR release of calcium is one of the hypothesized mechanism of increasing muscular strength, can this be done when consuming caffeine orally?
No
To be effective salts must be consumed
Acutely before exercise
A strategy to prevent unwanted side effects of large doses of B alanine includes
Consuming more smaller doses throughout the day
Supplementation with DHEA in older men in combination with resistance training can lead to gains in muscular
Strength