Transcript Protein Shakes, Vitamins, Supplements, oh my!

Vitamins, Supplements,
Protein Oh My!
Vanessa Nunno 2014
Purpose of this Presentation:
To focus on vitamins and supplements talked a lot
about in the general public and highlighting the one’s
worth taking.
*From the perspective of Scientific Journal articles in
combination with a 4th year Kinesiology student’s
opinions.
Vitamins &
Supplements
Vitamin D
Calcium
• Bone health
• Majority of Canadians are
vitamin D deficient even in
the summer, not even
coming CLOSE to
necessary intake values!
• Bone health
• milk, yogurt, dark leafy
greens like kale, spinach &
collard greens
• Supplementation is not
needed unless diet is
lacking
• if supplementing with
calcium, pair with Vitamin
D to increase absorption
• Definitely want to
supplement daily!
• 1000 IU
B Vitamins
What’s the deal?
• B1 Thiamine
• cell turnover, carb breakdown, anti-stress due to immune
building
• From: peanuts, beans, spinach, soybean & whole grains (not
whole wheat! There’s a difference!)
• B2 Riboflavin
• Antioxidant – fights free radicals that damage cells, antiaging, red blood cell production, promotes healthy blood
flow
• From: almonds, wild rice, yogurt, eggs, spinach & soybean
B Vitamins cont’d
• B6 (Pyridoxine)
• Regulates amino acid levels, promotes sleep patterns
through serotonin & melatonin production
• From: chicken, turkey, tuna, salmon, lentils, sunflower
seeds, brown rice, carrots
• B7 (Biotin) the beauty vitamin 
• Hair, skin and nail health
• From: nuts, barley, liver, chicken, fish, cauliflower & egg
yolk
• May want to supplement for thinning hair and weak
nails
B Vitamins cont’d
• B9 (Folate)
• Prevent memory loss and depression
• Important during pregnancy
• 400 micrograms
• From: dark leafy greens, asparagus, beets, salmon, root
vegetables, milk & beans
• B12 (Cobalamin)
• Promotes healthy blood flow through red blood cell
production
• May want to supplement if vegan or vegetarian
• From: fish, shellfish, dariy, eggs beef & pork
Magnesium
Involved in:
• protein synthesis
• muscle and nerve
function
• blood glucose control
• blood pressure
regulation
Required for:
• energy production
through oxidative
phosphorylation
• glycolysis
Signs you’re deficient:
• Muscle cramps
• Facial tics
• Poor sleep
• Chronic pain
• Drinking carbonated beverages:
What
Causes
Magnesium
Deficiency?
• Phosphates in pop bind with
magnesium in GI tract and make
it bio-unavailable
• Eating sweets:
• Refined sugar causes magnesium
excretion through kidneys
• Stress:
• Adrenaline and cortisol are
associated with decreased
magnesium
• Drinking caffeine:
• Causes kidneys to release extra
magnesium causing a deficiency
OH, MEGA On Omega-3!
Omega 6
• Major component of cell
membranes
• Prevent/improve inflammation
• Reduces blood pressure and
cholesterol
• Promotes healthy brain
function & preserves memory
after TBI
• Sources: eggs, nuts & seeds,
canola, flax and soybean oil,
fish (salmon, char, mackerel,
sardines, black cod, anchovies,
trout, tuna, & halibut)
• Definitely want to
supplement daily!
• (EPA DHA)
• Supplementation is
unnecessary – plenty of
omega 6 in a balanced
diet
Probiotics
Who should take
Probiotics?
Individuals
suffering from
poor digestive
health and
irregular
movements
Active ingredient:
Lactobacilli
• Microorganisms that aid in
digestion in the intestines
• Already present in a normal
digestive system
• “good bacteria”
• Reduce inflammation and
improves symptoms of IBS
• Powder form to mix in with food
or supplement form
Korean (Panax) Ginseng
• Improved working memory
• Improved stress levels
• Improved focus through
reaction time
• Overall improved cognition
Who should take ginseng?
Students or anyone with a high stress, demanding job
Effects of American ginseng (Panax quinquefolius) on neurocognitive function:
an acute, randomised, double-blind, placebo-controlled, crossover study
Andrew Scholey & Anastasia Ossoukhova & Lauren Owen & Alvin Ibarra & Andrew Pipingas & Kan He & Marc
Roller & Con Stough
Protein
what works? Is it worth it?
Protein choices targeting thermogenesis and metabolism1–3
Kevin J Acheson, Anny Blondel-Lubrano, Sylviane Oguey-Araymon, Maurice Beaumont, Shahram Emady-Azar, Corinne
Ammon-Zufferey, Irina Monnard, Ste ́phane Pinaud, Corine Nielsen-Moennoz, and Lionel Bovetto
Metabolic
Advantages
Through
Energy
Expenditure
Comparison of Rate of Fat Oxidation between Protein Supplements
(Same Study)
Whey Protein
Glutamine & Leucine
• Increases thermogenesis
and fat burning (*more
than casein and soy)
• Increased caloric energy
expenditure at rest
• Suppressed appetite for
weight loss methods
• Protein in regular diets is
in excess, the need to
supplement with whey is
not for a lack of protein in
diet.
• Main active Anabolic
Amino Acids apparent in
protein supplements
• Aid in recovery of muscle
tissue after workout
through muscle glycogen
resynthesis
• Activate mTOR – muscle
building pathway 
increases muscle protein
synthesis