Eating+for+Strength+and+Power+ACSM

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

The predominant fuel for muscle-building exercise is carbohydrate.-Karen D

2. What happens when your muscles are depleted of stored fuel?

Once your muscles are depleted of stored fuel fatigue sets in and your workout is over (pg. 1) -Kristin 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? -Protein is the basic building material for muscle tissue, and it is required in higher amounts in the diets of individuals performing strength-training exercise. In the same study that looked at the energy needs of strength trainers, the researchers found that during resistance-training exercise, the subjects required 1.2 to 1.3 grams of protein per kg per day (about 0.54-0.59 g/lb) to maintain their muscle mass, as long as their energy needs were met. - Derek J.

4. What is the recommendation for protein (gr/kg) intake for strength trainers trying to build muscle mass and lose body fat?

If caloric intake is reduced to achieve muscle gain and fat loss, protein needs to increase to 1.8-2.0 g/kg body weight per day. -Kristin R.

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

In the same study that looked at the energy needs of strength trainers, the researchers found that during the resistance training exercise, the subjects required 1.2 to 1.3 g of protein per day to maintain their muscle mass. -Marla G.

6. What is the average RDA recommendation fro protein intake per day? (See page 10, Q & A)

The RDA recommendation for protein is 0.8-1.0 g/kg/day. -Ryan R.

7. According to the answer given in this section, what is the best way to obtain increased protein needs during weight training?

Increasing protein needs during weight training can be easily met by adding servings of meat, dairy, beans, and grains to one's diet. - Ryan R.

8. What happens during weight training when adequate carbohydrates are not consumed?

-Once your muscles are depleted of stored fuel, fatigue sets in and your workout is over. - Kelsey J. =//“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 2) Those that inhibit the absorption of dietary fat 3) Those that inhibit the synthesis of fat - Laura M.

2. What is the primary ingredient in all of the thermogenic or “fat-burning: products?

The primary ingredient in all of the thermogenic products is Ephedrine. -Laura M.

3. What are some of the side effects of ephedrine? Ephedrine is a powerful contral nervous system stimulant the exert stimulatory effects on the lungs, heart, blood vessels, adrenal glands, etc. It can promote small, but significant, increases in metabolic rates. It also seems to induce a temporary supression of appetite.- Marla G. 4. According to this article, is ephedrine safe? No, it's risks include addiction, developing a tolerance, and it can cause very serious side effects including death. -Megan J.

5. On whom or what has all of the research been conducted on in looking at the effectiveness of CLA? (**Conjugated Linoleic Acid) _

Most of the research has been conducted on animals and there has only been a few studies with humans. - Carlee H. **

6. According to the article does chromium work and what is the best means of getting more chromium if you need more?

-Chromium has not been shown to be effective in promoting fat loss or muscle tissue gain. The best way to get more chromium would be to increase your consumption of whole grains and vegetables, or sprinkle your cereal with a little bit of brewer's yeast. - Kelsey J.

7. What is the function of insulin?

-Insulin is a hormone that regulates blood sugar (glucose) levels and enhances amino acid uptake and protein synthesis. - Derek J. //__“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 conatins 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." - Carlee H.

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? Chromium Picolinate has been tested and most show that there isn't any side effects other than mild gastronintestinal distress. However, longer studies show severe side effects: anemia, memory loss and DNA damage. -Megan J.

Locate the answers to these. CITE YOUR SOURCES!!!** paranoid jealousy, extreme irritability, delusions; For men: shrinking of the testicles, reduced sperm count, infertility, baldness; For women: growth of facial hair, male-pattern baldness, changes in or cessation of the menstrual cycle, deepened voice--- Rachel S. ||
 * SUPPLEMENTS AND DRUGS FOR PERFORMANCE IMPROVEMENT
 * Supplement || Reason for taking/supposed effects || Side effects ||
 * Anabolic Steroids || Build Muscle and Enhance Athletic Performance ||
 * HGH || Increase bone density, increase muscle mass, decrease body fat, increase exercise capacity || Acromegaly, Heart enlargement, Low blood sugar, Excessive hair growth all over the body, Excessive water retention---Rachel S. ||
 * DHEA ||  ||   ||
 * Insulin ||  ||   ||
 * Protein, Amino Acid Supplements ||  ||   ||
 * Creatine monohydrate ||  ||   ||


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