Eating+S&P+ACSM

=//__“Eating for Strength and Power”__//= 1. According to this article, the the predominant fuel for muscle-building exercises is: carbohydrates. Karen D

2. What happens when your muscles are depleted of stored fuel? fatigue sets in and your workout is over. Jess R.

3. According to a study cited in this article, what is the recommendation for protein (in grams per kilogram) intake for strength trainers to maintain their muscle mass? 1.2 to 1.3g of protein per kg per day. Marcus B.

4. What is the recommendation for protein (gr/kg) intake for strength trainers trying to build muscle mass and lose body fat? 1.8 - 2.0 grams of protein per kg a day. Dale S.

5. If an athlete is trying to maintain muscle mass, what is the recommendation for their carbohydrate intake (gr/kg)? 8-9 g/kg Jeff S.

6. What is the average RDA recommendation fro protein intake per day? (See page 10, Q & A) The average RDA recommendation is 0.8-1.0g/kg/day. Colleen K.

7. According to the answer given in this section, what is the best way to obtain increased protein needs during weight training? Increased intensity during resitive weight training. Protein needs also increasin if caloric intake is reduced to achieve muscle gain and fat lossat the same time, then protein needs increase to 1.8 - 2.0g/kg of body weight. Matt A

8. What happens during weight training when adequate carbohydrates are not consumed? If your muscles are depleted of fuel storage, fatigue will set in and you will not be able to work out anymore. Tina M

=//“The Skinny on Fat Burners”//=

1. List the three broad categories of “fat-burning” supplements on the market today. 1. Those that claim to increase fat oxidation and/or metabolic rate. 2. Those that inhibit the absorption of dietary fat. 3. Those that inhibit the synthesis of fat. Erin G. (See Page 3).

2. What is the primary ingredient in all of the thermogenic or “fat-burning: products? The primary ingredient in thermogenic products is ephedrine, a synthetic version of the Chinese herb Ephedra or ma huang. Jackie C. 3. What are some of the side effects of ephedrine? People who take ephedrine have the risk of heart attacks, strokes, seizures, and psychotic episodes. They may also have less extreme effects such as   dizziness,headache, gastrointestinal distress,insomnia, heart palpitations, anxiety and irritability. Caitlin C.

4. According to this article, is ephedrine safe? No, it's addictive and people build a tolerance to it. Can cause serious harm to health. Jeffrey M. 5. On whom or what has all of the research been conducted on in looking at the effectiveness of CLA? (**Conjugated Linoleic Acid) _** //-The research has been done on animals, and FEW human subjects. --Michelle T.// 6. According to the article does chromium work and what is the best means of getting more chromium if you need more? Chromium supplement does not work with fat loss or muscle tissue gain. The best way to get more chromium is increase your consumption of whole grains and vegetables, or sprinkle a little bit of brewer's yeast on your cereal. Brianne G.

7. What is the function of insulin? Insulin is a hormone that regulates the blood sugar, or glucose, levels, enhances amino acid uptake, and protein synthesis. Jacklyn K.

//__“The Latest on Ergogenic Aids”__//

1. According to the Dietary Supplement Health and Education Act (DSHEA), what is a dietary supplement? A dietary supplement is any product (other than tobacco)intended to supplement the diet that contains one or more of the following ingredients: a vitamin, mineral, herb or other botanical; an amino acid; a concentrate, metabolite, constituent, extract or combination of any of these ingredients. Moreover,dietary supplements cannot be represented as conventional foods. Dietary supplements can be used to enhance or fortify improper food consumption. Brandon W.

2. While most dietary supplements are beneficial, or at least not harmful, there are a few products that are proving to be harmful to some. What is the one herbal ingredient that has been found to be harmful that is mentioned in this article? Ma huang. Its been used as an additive to weight loss and energy boosting products. Because it's a dietary supplement, the FDA doesn't regulate it like they regulate nutritional supplements. Anita M.

The one herbal ingredient that has been found to be harmful is called Ma huang. This herbal ingredient is supposed to be a "metabolic enhancing" product. This is considered harmful because while consuming these supplements containing ma huang, you are ingesting dangerously high amounts of ephedra. Shannon O.

Locate the answers to these. CITE YOUR SOURCES!!!** - Joint pain - Muscle pain - Enlargement of breast tissue in men - May contribute to diabetes and heart disease [] - Lindsey L ||
 * SUPPLEMENTS AND DRUGS FOR PERFORMANCE IMPROVEMENT
 * Supplement || Reason for taking/supposed effects || Side effects ||
 * Anabolic Steroids || build muscle and improve athletic performance || heart problems, liver disease, aggressive behavior, shrinking of testicles. http://www.nlm.nih.gov/medlineplus/anabolicsteroids.html Morgan M ||  || DHEA ||   ||   ||
 * HGH || Increase bone density, increase muscle mass, decrease body fat, increase exercise capacity || - Swelling in arms and legs
 * HGH || Increase bone density, increase muscle mass, decrease body fat, increase exercise capacity || - Swelling in arms and legs
 * Insulin || If your body can not produce enough of it. It also reduces damage to the blood vessels, eyes, kidneys, and nerves. Ex. Ppl with diabetes || Hypoglycemia is the most common side effect which can include confusion, nausea, hunger, tiredness, perspiration, and headaches. [] Mike D ||
 * Protein, Amino Acid Supplements || Protein is one of the primary nutrients involved in growth, development and repair of virtually all tissues in the body. Aside from simply ensuring adequate dietary protein requirements, supplemental protein can also be beneficial following strenuous exercise (by enhancing repair and regeneration of damaged tissues) and as a weight loss aid (due to a low glycemic index and a heightened sense of satiety compared to meals higher in carbohydrates). [] || There are no adverse side effects associated with protein supplements (Poortmans and Dellalieux, 2000) aside from the obvious potential for allergic and digestive reactions to whey-/colostrum-/casein-based supplements in those individuals sensitive to dairy products.

However, There have been concerns raised for several years regarding the possible "strain" put on the liver and kidneys by excessive protein intake. Although this may be a very real concern for individuals at risk for liver or kidney disease, (where high protein diets may accelerate tissue damage) there is no convincing evidence indicating a safety concern for healthy individuals. [] Lacey S. ||
 * Creatine monohydrate ||  ||   ||


 * Chromium Picolinate ||  ||   ||
 * Amphetamines ||  ||   ||
 * Caffeine ||  ||   ||
 * Erythropoietin ||  ||   ||
 * Appetite Suppresants ||  ||   ||
 * Diuretics ||  ||   ||
 * Diuretics ||  ||   ||