User:Leo mushinsky/sandbox

Information to add:

1. Foods and drinks where guarana is found in. *
2. Basic definitions of terms such as:
   1. Supplements
   2. BCAA's
   3. Creatine
   4. Protein
   5. Human Growth Hormone
   6. Steroids
   7. Blood Doping
   8. Carbohydrates
   9. Fats
   10. Macronutrients
3. More examples of where to find caffeine.
4. Best source for caffeine at a nutritional standpoint.
5. Go deeper on carbohydrates and sugar.
6. Explain why athletes take proteins for:
   1. Hormones
   2. Oxygen transport
   3. Cellular repair
   4. Enzymes
   5. Conversion to fuel
7. Explain where athletes find their protein
8. Introduce macros and how athletes need to have a balanced diet of fats, carbs, and proteins in order to prevent the health risks of having too much protein.
9. Create a scale separating lower intensity athletes vs. high intensity athletes.
10. Explain importance of vitamins and minerals in an athletes diet.
11. Talk about Pre-exercise nutrition and intra-exercise nutrition.
12. Give other examples of sports drink that aid in the recovery after exercise.
13. Provide the negative effects sports drinks can have on athletes(certain ingredients in the drink).
14. Simplify what the article is saying about chocolate milk.
15. Explain why anabolic steroids increase mass and strength so fast.
16. Explain why anabolic steroids have side effects of high blood pressure and "gender specific effects"
17. Define ergogenic.
18. Explain what blood doping is.
19. Explain how creatine works.
20. Define muscle glycogen and protein synthesis.
21. Explain what glutamine and other amino acids have to do with the terms above.
22. Define androstenedione, chromium, and ephedra.
23. Explain the difference between aerobic and anaerobic exercise.
24. Explain BMI and how to calculate it.
25. Give some examples of nutrients that are more beneficial for use in the morning, afternoon, and evening.
26. Give examples of some of the most popular "raw foods" that should be consumed for a healthy diet in athletics.
27. Give more ways for athletes to consume protein.
28. Explain why dark colored vegetables have more nutritionally value than paler kinds(In most cases).
29. Define NAD+ cells are.
30. Define acidosis.
31. Broaden "endurance athletes" not just runners.
32. List the ten nutrients at the end of the article.

Information for above(cite)(include key term):

1. (Guarana)
   1. Guarana comes from the seeds of a certain type of tree in South America. Guarana has a very high concentration of caffeine in it. Coffee contains 2.0% caffeine while guarana consists of anywhere between 3.6%-5.8%. There are some risk factors associated with the consumption of Guarana including high blood pressure, anxiety, and sleeping issues. It is consumed as an additive to foods. People will mix Guarana powder with their smoothies, energy drinks, or other beverages.
   2. https://www.webmd.com/diet/supplement-guide-guarana#1
2. (Definitions)
   1. Supplement- a supplement is something that one takes in the form of liquid, pill, or tablet and it is meant to aid in recovery and performance
   2. BCAA's- branched-chain amino acids are a supplement whose purpose is to improve exercise performance as well as build muscle.
   3. Creatine- a supplement whose purpose is to build muscle and improve exercise performance. It does this by providing more energy to your muscles allowing them to work harder and longer, therefore, increasing muscle.
   4. Protein- a supplement meant for building muscle. Protein also refers to being a macronutrient.
   5. Human Growth Hormone- an illegal supplement that aids in muscle recovery, muscle building, and exercise performance. It works by stimulating the metabolic process in order to activate the metabolism. When HGH stimulates the liver, it produces an insulin-like protein which is equivalent to a steroid.
   6. Steroids- Illegal supplement that aids in muscle growth and exercise performance. Common side effects include hormonal issues.
   7. Blood Doping- Is an illegal way to boost endurance for athletes. It works by having a blood transfusion to put more red blood cells into ones body. Red blood cells carry oxygen to the lungs so the more one has the faster oxygen will reach the lungs and the less "winded" a person will get.
   8. Carbohydrates- one of the three macronutrients. Its primary source is storing energy reserves. consumed by endurance athletes to give them energy throughout the whole length of their game, race, match, etc.
   9. Fats- the last of three macronutrients. Fats are stored as an energy reserve. Kind of like carbohydrates, however fats are burned faster.
   10. Macronutrients- The three macronutrients, macros for short, are Protein, Carbohydrates, and Fat. Balancing your macros properly is the general key to having a good diet.
3. (Caffeine sources)
   1. From a study in 2010, 98% of the caffeine consumed by humans comes from some sort of beverage. This should be know surprise considering it's much harder to think of food with caffeine in it compared to drinks with caffeine in it. Beverages containing caffeine include: coffee, soft drinks, and tea as the top sources, along with energy drinks as a less used source. When it comes to an athletes nutrition, a lot of these beverages aren't a good option for the athlete due to the other ingredients in the drink. The best example of this is soda. It may be true that caffeine is found in soda, but there is also lots of artificial sugars, syrups, and other ingredients that aren't going to aid in sports performance. To fix this issue, a lot of companies have started producing much more healthy caffeinated beverages. The best example of this would be the BCAA and caffeine blends now on the market. As stated earlier, BCAA's are a supplement taken by athletes and other active individuals in order to increase exercise performance and build muscle. A lot of companies who produce BCAA's have begun putting caffeine into these drinks or drink mixes as well. This provides a much healthier option for athletes and other people just trying to live a healthy life when it comes to their consumption of caffeine. A lot of weight lifters consume "pre-workout" before they workout. Pre-workout was proven to help increase strength. While this caffeine source has its benefits, there are other ingredients and side effects in pre-workout that aren't good for consumption by high level athletes.
   2.