Transcript SVSP Supplement Presentation

Supplements:
Dos and Don’ts
St. Vincent Sports Performance
Lindsay Langford MS, RD, CSSD
Sports Dietitian
About Lindsay…
MS:
> Undergraduate degree at University of Alabama
> Masters degree at Louisiana Tech University
RD:
> Registered Dietitian
> Carmichael Training Systems, Willis Knighton
Hospital, and St. Vincent Sports Performance
CSSD:
> Credential for RD’s specializing in sports
> Certified Specialist in Sports Dietetics
> https://www.youtube.com/watch?v=D7m2YMAI7XY
DEFINITION
>A product taken orally that contains one or more
ingredients that are intended to supplement one’s
diet
Merriam
Webster.com
NUTRITION + TRAINING = RESULTS
HARD WORK!
DON’T BE FOOLED!!
3:20 mark
https://www.youtube.com/watc
h?v=3vxrTMYXpZo
NUTRITION + TRAINING = RESULTS
Body Composition Change:
Lean Mass Weight (lb): +11.9
Body Fat Weight (lb): -5.5
SUPPLEMENTS MUST KNOWS
>1. $34 billion industry that targets
vulnerable athletes by false claims
>2. Lack of research of supplements in
<18 population
>3. Limited regulation by government
https://www.youtube.com/watch?v=3vxrTMYXpZo
>http://www.usatoday.com/story/news/nation/2013/07/
25/bodybuilding-supplement-designer-matt-cahill-usatoday-investigation/2568815/
SUPPLEMENTS MUST KNOWS
> 3 Critical Questions
> Is your nutrition up to par?
> Is it safe?
> Is it effective?
> Safety:
> Certified - http://www.nsfsport.com/index.asp
> http://www.ncaa.org/health-andsafety/policy/2013-14-ncaa-banned-drugs
> Effective:
> Research
> Needed in diet
> Worth the $$$
SUPPLEMENTS MUST KNOWS
> 1.
> 2.
> 3.
> 4.
Creatine
Nitric Oxide
Whey Protein
Caffeine/Energy
Drinks
Supplement Do’s and Don’ts
http://www.nsfsport.com/index.asp
> 1. Creatine:
>
>
>
>
Suspected to: build muscle
Amino acid stored in muscles for rapid ATP
Found naturally in red meat – 1g/6oz
Generally taken with “loading phase” which
cases ~5lb gain of fluid
> Responder or Nonresponder
> Safe: for adults over 18yr old, normal kidney
function, NCAA approved use, creatine
monohydrate, IF TAKEN IN CORRECT
AMOUNT
> Effective: increase muscle size, strength (515%) and speed (5-15%) http://examine.com/supplements/Creatine/
> http://www.ncaa.org/health-andsafety/policy/2013-14-ncaa-banneddrugs
Supplement Do’s and Don’ts
http://www.nsfsport.com/index.asp
> 2. Nitric Oxide/Arginine: increases
blood and nutrients to muscles allowing to
increase effort and size
> Safe: can cause irregular heart beat
> Effective: More research needed
Supplement Do’s and Don’ts
> 3. Protein Powders
> Safe: Very safe if taken in appropriate
amounts
> Whey protein is found in milk
> No more than 15-30g. Max= 40g(250+lbs)
> Effective: serves as a convenient protein
source if needed through day or post workout
Supplement Do’s and Don’ts
> 4. Caffeine/Energy
Drinks
> http://espn.go.com/video/
clip?id=5730779
> http://sports.espn.go.com/
espn/e60/news/story?id=
5726418
Questions?
Lindsay Langford MS, RD, CSSD
Sports Dietitian
St. Vincent Sports Performance
[email protected]