Transcript Nutritional Supplements


Any substance taken to enhance athletic
performance.
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These substances include dietary
supplements which may be legal or
illegal.
Discerning Activity Levels

Low intensity, long duration
 Ultra-marathons, physically demanding job,
full day/multiple day hikes

Medium intensity, medium duration
 Marathon & half marathons,

High intensity, short duration
 Basketball, dancing, power lifting
Supplemental Caution
Not regulated by the FDA
 May contain undeclared and/or unsafe
ingredients
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Medicine
Dietary
Supplements
Food
Categories
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Dangerous Consequences
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Not Dangerous, but Not Effective
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Possibly effective
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Largely unknown
Top Nutritional supplements

Performance
 Creatine
 Arginine/Nitric Oxide
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Energy/ fat loss
 Caffeine
 Green Tea extract
 Carnitine
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Protein
Creatine Monohydrate
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Claims

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increase PCr stores
Increases lean body mass
Increases strength
Improve exercise performance for high intensity workouts
○ Weight lifters, competitive basketball, sprinters

Does it work?
 Yes, for a short amount of time
 How much is needed?
○ Initial dose 0.3g/kg body weight for first 7 days
○ Maintenance dose 0.03g/kg body weight for 4 to 6 weeks
 180 lb person would supplement 24g/day initially then 2.5g/day maintenance

Side effects
 Transient water retention, muscle cramping, strains, dehydration
 Chronic use may lead to liver and kidney problems
Nitric Oxide/ L-Arginine

L-Arginine is an amino acid that serves as a nitric
oxide precursor
 Vasodilation
 Increased muscle tissue turnover
 Stimulates growth hormone

Claim
 Prolonged performance capabilities
 Decreased recovery times

Does it work?
 Possibly

Side effects
 Well tolerated by most people for up to 6 months at a time
 Stomach discomfort, ↑ risk of bleeding, worsening of sickle
cell symptoms
Insufficient evidence, leaning
towards ineffective
Caffeine
•
Claims: Caffeine can enhance physical and mental performance and
also fat metabolism.
•
Does it work? Yes
Caffeine can enhance endurance sports such as cycling,
running, and soccer. It has very little benefit for short term, high
intensity exercise such as sprinting.
•
How Much is Needed? 3-9 mg/kg of body weight, one hour prior to
exercise. For 170 lb individual, this is about 230 – 700 mg caffeine.
•
Side effects: restlessness, insomnia, anxiety,
tremors, heart palpitations, hypertension,
cardiac arrhythmia tachycardia, thermo-irregulation.
Category: Possibly Effective
Ephedra
• Claims: stimulate CNS, enhance energy, reduce
fatigue; increase strength, power and speed; promote
weight loss; improve body composition.
• Does it work? It does have thermogenic and lipolytic
effects. However, its ergogenic advantages are highly
debatable and the dangers associated with its
immediate and prolonged use outweigh potential
benefits.
• Side effects: increased heart rate and blood pressure,
seizures, severe hypertension, arrhythmias,
psychosis, stroke, myocardial injury, and intracranial
hemorrhage. Overdose could lead to death by
myocardial infarction or cerebrovascular accident.
Category: Dangerous
Carnitine
• Claims: decrease muscle pain and increase weight loss,
endurance, cardiovascular function, and strength.
• Does it work? There is no consistent evidence that carnitine
supplements can enhance exercise and physical performance in
healthy subjects. (Your body makes enough carnitine to meet daily
needs.) Recent studies have found some improvements in recovery
from resistance exercise.
• How much is needed? 1-2 g/day for recovery
• Side effects: no serious side effects reported with
doses from 0.5-4 g/d. Higher doses have been
associated with nausea and diarrhea.
Category: Possibly effective (for recovery)
Protein
• Claim: Optimizes muscular growth and repair
• Recommended intake:
– 0.8 g /kg for a normal activity individual.
– 1.2-1.7 g/kg for a strength training individual.
– Max intake 2 g/kg (= .9g/lb)
• Side effects: > 2g/kg intake per day leads to
dehydration, gout, GI upset, hepatotoxicity,
renal toxicity.
Top 3 Proteins
• Whey: BCAAs, fast-absorbing, shorter
duration, good after intense workouts
• Casein: EAAs, slow-absorbing,
longer duration, prevent muscle
catabolism, steady flow of amino acids,
take before bed.
• Soy: plant-based, build muscle mass
and lean body tissue, antioxidant
capabilities.
– Does not lower testosterone and does
not reduce lean body mass.
Its time for a….
Water Break!
Hydration Requirements

Always drink water before your workout.
 17-20oz 2-3hours before exercise

Less than 60 Minutes
 Water
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60-90 minutes
 Water and electrolytes

90+ minutes
 Water, electrolytes, and carbohydrate
○ Energy drink
○ Water + foods
○ Other drinks

Per ounce

Per ounce
 6.25 calories
 5.45 calories
 1.75g sugar
 1.3g sugar
 3.75mg potassium
 61mg potassium
 13.75mg sodium
 5.45mg sodium
• ~25-30g
Carbohydrate
• Easily digestible
• May damage teeth
• Bottle sized may
promote
overconsumption
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

~25-30g
Carbohydrate
Easily digestible
Increased dopamine

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Good source of sugar
Pre-portioned
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Good source of sugar
Nutrient dense
Inexpensive
No funny aftertaste
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1:1-3:1 ratio of
Carbohydrate to protein
Usually whey or casein
only
Artificial sweeteners
Artificial colors
~$1.00 per serving
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
3:1 ratio of Carbohydrate
to protein
Whey and casein protein
blend
Calcium
Vitamin D
~ $0.44 per serving