Transcript Sports Supplementation

By: Jimmy Le
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Whey Protein
Creatine
Branched-Chain Amino Acids
Glutamine
Caffeine
Multivitamins
Supplement Regulation
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Milk, Egg, and Soy proteins are the most
common form of protein supplements
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Whey Protein is derived from Milk
 Milk is 20% whey and 80% Casein
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Whey has a high bioavailability meaning
most of it is absorbed and used by the body
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Used by athletes, powerlifters, bodybuilders,
and people with milk allergies
Drink immediately after weight training
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Recommended amount : 15-27 grams
Recommended Intake for Protein:
 0.8 grams – 1.0 grams/kg body weight a day
▪ RDA
 1.5 grams – 2.0 grams/kg body weight a day
▪ Bodybuilding.com
Speeds recovery
Fuel body with
necessary material for
muscle growth
 Maintain anabolic &
muscle building state
 Prevent muscle
breakdown
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Whey makes it into muscles faster than meat
or other sources because it has no fat
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Fat slows down digestion
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Sources such as egg whites are as good as
whey protein shakes
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Convenience
Research indicates that using whey protein as a
supplementation WITH resistance training offers
benefit over individuals who do not use protein
There are also research claiming that there is no
significant effect on muscle gain compared to
placebo when taken before and after
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Syntha-6 (30 servings) : $28.99
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Gold Standard Whey (74 servings): $48.99
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MyoFusion (63 servings): $45.99
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ISO-1000 (81 servings): $59.99
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Popular supplements for certain athletes,
powerlifters, and bodybuilders
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Naturally occurring : Found in muscle cells
 Made from L-arginine, L-glycine and L-methionine
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Whey has a high bioavailability meaning
most of it is absorbed and used by the body
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You only benefit from creatine once your
muscles are saturated with it
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Loading phase:
 1 tsp. 4 times a day for a week
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Drink immediately after weight training
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5 grams daily (even if not training)
Increase production of
ATP: energy source for
muscles during explosive
activity
 Draw water into muscle
to increase mass and
create muscle building
environment
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Stomach Cramps
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Nausea
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Diarrhea
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Loss of appetite
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Muscle cramps
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Dehydration
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Potential kidney, liver, and heart damage
Like whey there are contradicting researches
Benefit in improving performance in high intensity
exercises such as weight lifting and sprinting. Also
been shown to reduce lactic acid and muscle fatigue.
Have not been found to help with aerobic or
endurance sports such as marathon running
Rugby?
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Optimum Micronized (240 servings): $28.99
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SuperPump Max (40 servings): $39.99
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Dymatize Creatine (200 servings) $19.99
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Recently arrived on the scene
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Essential Amino Acids
 Leucine, Iso-leucine, and Valine
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BCAA’s makes up 35% of human muscle mass
and must be present for development to take
place
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Use BCAA’s in 5 gram dosages
 2.5 g from leucine, 1.25 g from valine and iso-leucine
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Recommended use:
 First thing in morning (Halts protein breakdown)
 Before workouts (Prevents protein breakdown)
 After workouts (Trigger re-synthesis)
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Tryptophan is used to produce serotonin
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During exercise serotonin notifies the brain that the
body is fatigued and causes it to reduce muscle
strength and endurance
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Valine is believed to interfere with this mechanism by
competing with tryptophan for entry into the brain
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Directly stimulate muscle protein synthesis
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Blunt cortisol (catabolic hormone) production
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Leucine have also been shown to increase metabolic
rate as well as reduce appetite.
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Provides fuel for body that spares muscle protein as
energy sources
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MusclePharm BCAAs (30 servings) : $21.99
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Xtend (30 servings) : $21.99
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BCAA 5000 Powder (40 servings) : $24.99
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Conditionally-essential amino acid
 Becomes essential during certain conditions
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Found in beef, pork, chicken, milk, yogurt,
cottage cheese, raw spinach, parsley, &
Cabbage
 Glutamine found in diet not sufficient
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Used by athletes to prevent catabolic state
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Other uses: treat serious illnesses, injury,
trauma, burns, and treatment-related side
effects of cancer
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5-15 grams after training
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Supply body with necessary glutamine to maintain
normal functions
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Supports: immune system & muscle synthesis
Glutamine have been shown to increase the amount of
Growth hormone levels compared to those who do not
take glutamine
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Micronized Glutamine (66 servings) : $35.99
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Glutamine 1000 Caps (240 servings) : $17.99
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Supplemental form of receiving vitamins and
minerals
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Vitamins and minerals are found naturally in
foods we consume
 Refined sugars & alcohol contains little to none
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Fat soluble vitamins: A,D,E, & K
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Transported and stored by and in fat
Water soluble vitamins: B,C, & Folic Acid
 Transported by water, excreted through urine
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Water soluble vitamins should be consumed
more often because the body cannot
sufficiently store it
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Diet not supplying body adequate amounts
of vitamins and minerals
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Typical American diet supply a lot of calories but not
vitamins and minerals
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Many Americans fall short in getting enough
iron, folic acid, magnesium, vitamin D & B12
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Calcium, zinc, selenium, and potassium is
border line low
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No substitute for nutritionally balanced diet
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Healthy diet proven to risk diseases such as
cardiovascular disease, cancer, & diabetes
 Same cannot be said for multivitamins
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Diet including plenty of
fruits, vegetables, whole
grains, protein sources
(meat,fish, & poultry), and
healthy fats do not need
multivitamins
HTTP://WWW.MNSU.EDU/WELLNESS/EVENTS/MSU/GROOVE2008/AREMU
LTIVITBENEFICIAL.PDF
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Opti-Men (60 servings) : $23.99
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Animal Pak (22 servings) : $28.98
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Opti-Women (60 servings) : $ 17.99
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Found in coffee, tea, and soda
Considered stimulant but actually a psychoactive
drug which acts on Nervous system
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Americans consume 45 million pounds each year
 This is 363.5 mg of caffeine per day
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Blocks adenosine receptors in brain causing increase in
dopamine and adrenalin levels
 Adenosine stops the release of dopamine & adrenalin
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Causes perception of feeling more alert & motivated
The more caffeine one consumes, the more unsensitized the body and brain becomes to our natural
stimulants
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6 hours in our systems
Peaks in 30-60 minutes
 Insomnia
 Restlessness
 Stomach irritation
 Nausea/vomiting
 Increased heart rate and respiration
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Most pre-workout supplements already have
caffeine in them
Most fat-loss supplements have caffeine
Limits for adults:
 Men: Below 300-500 mg a day
 Women: Below 150-200 mg a day
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“Under the Dietary Supplement Health and
Education Act of 1994 (DSHEA), the dietary
supplement or dietary ingredient
manufacturer is responsible for ensuring that
a dietary supplement or ingredient is safe
before it is marketed. FDA is responsible for
taking action against any unsafe dietary
supplement product after it reaches the
market. ”
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Regulates product advertising so that
information are truthful and not misleading
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May not be what’s in the bottle
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Ingredient amounts may not be as they state
Side Note: Some supplements requires you
only to use a certain amount of their product.
But supply you with a measuring tool that
exceeds the suggested amount
What ever you do decide to take, make sure
you research the supplement as well as the
brand
There are many sites which reviews
supplements such as:
http://supplementreviews.com
These reviews are from consumers
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Expensive doesn’t mean good!
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Watch out for products with fillers
Do not try new supplements that you have
never heard of before doing research
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Whey Protein
Creatine
Branched-Chain Amino Acids
Glutamine
Caffeine
Multivitamins
Supplement Regulation
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Any questions?
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Strength vs Endurance Training
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Pros and Cons of each Supplement
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Remember to keep up to date!