sports supplementation

Sports Supplementation

By: Jimmy Le

What do you know about: Whey Protein Creatine Branched-Chain Amino Acids Glutamine Caffeine Multivitamins Supplement Regulation

Whey Protein : What is it? Milk, Egg, and Soy proteins are the

most common form of protein supplements

Whey Protein is derived from Milk Milk is 20% whey and 80% Casein

Whey has a high bioavailability meaning most of it is absorbed and used by the body

Using Whey Protein

Used by athletes, powerlifters, bodybuilders, and people with milk allergies

Drink immediately after weight training 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

What it do and how it works

Speeds recovery Fuel body with

necessary material for muscle growth

Maintain anabolic & muscle building state

Prevent muscle breakdown

Whey Protein vs. Other protein sources: Whey makes it into muscles faster

than meat or other sources because it has no fat Fat slows down digestion

Sources such as egg whites are as good as whey protein shakes

Convenience

Research on Whey

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

Whey Supplements

Syntha-6 (30 servings) : $28.99 Gold Standard Whey (74 servings):

$48.99 MyoFusion (63 servings): $45.99 ISO-1000 (81 servings): $59.99

Do you think its worth it? Why?

Creatine : What is it?

Popular supplements for certain athletes, powerlifters, and bodybuilders

Naturally occurring : Found in muscle cells Made from L-arginine, L-glycine and L-

methionine Whey has a high bioavailability

meaning most of it is absorbed and used by the body

Using Creatine

You only benefit from creatine once your muscles are saturated with it

Loading phase: 1 tsp. 4 times a day for a week

Drink immediately after weight training 5 grams daily (even if not training)

What it do and how it works

Increase production of ATP: energy source for muscles during explosive activity

Draw water into muscle to increase mass and create muscle building environment

Potential Side Effects:

Stomach Cramps Nausea Diarrhea Loss of appetite Muscle cramps Dehydration Potential kidney, liver, and heart

damage

Research on CreatineLike 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?

Creatine Supplements

Optimum Micronized (240 servings): $28.99

SuperPump Max (40 servings): $39.99

Dymatize Creatine (200 servings) $19.99

Do you think its worth it? Why?

Branched Chain Amino Acid : What is it? Recently arrived on the scene Essential Amino Acids

Leucine, Iso-leucine, and Valine BCAA’s makes up 35% of human

muscle mass and must be present for development to take place

Using BCAA’s

Use BCAA’s in 5 gram dosages 2.5 g from leucine, 1.25 g from valine and iso-

leucine Recommended use:

First thing in morning (Halts protein breakdown)

Before workouts (Prevents protein breakdown)

After workouts (Trigger re-synthesis)

What it do and how it works:Valine

Tryptophan is used to produce serotonin

During exercise serotonin notifies the brain that the body is fatigued and causes it to reduce muscle strength and endurance

Valine is believed to interfere with this mechanism by competing with tryptophan for entry into the brain

What it do and how it works:Leucine

Directly stimulate muscle protein synthesis

Blunt cortisol (catabolic hormone) production

Leucine have also been shown to increase metabolic rate as well as reduce appetite.

What it do and how it works:Iso-leucine Provides fuel for body that spares muscle

protein as energy sources

BCAA Supplements

MusclePharm BCAAs (30 servings) : $21.99

Xtend (30 servings) : $21.99 BCAA 5000 Powder (40 servings) :

$24.99

Do you think its worth it? Why?

Glutamine : What is it?

Conditionally-essential amino acid Becomes essential during certain

conditions Found in beef, pork, chicken, milk,

yogurt, cottage cheese, raw spinach, parsley, & Cabbage Glutamine found in diet not sufficient

Using Glutamine

Used by athletes to prevent catabolic state

Other uses: treat serious illnesses, injury, trauma, burns, and treatment-related side effects of cancer

5-15 grams after training

What it do and how it works

Supply body with necessary glutamine to maintain normal functions 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

Glutamine Supplements

Micronized Glutamine (66 servings) : $35.99

Glutamine 1000 Caps (240 servings) : $17.99

Do you think its worth it? Why?

Multivitamins : What is it?

Supplemental form of receiving vitamins and minerals

Vitamins and minerals are found naturally in foods we consume

Refined sugars & alcohol contains little to none

Vitamins and Minerals

Fat soluble vitamins: A,D,E, & K Transported and stored by and in fat

Water soluble vitamins: B,C, & Folic Acid Transported by water, excreted through

urine

Water soluble vitamins should be consumed more often because the body cannot sufficiently store it

Why do people take Multivitamins? Diet not supplying body adequate

amounts of vitamins and minerals Typical American diet supply a lot of calories

but not vitamins and minerals Many Americans fall short in getting

enough iron, folic acid, magnesium, vitamin D & B12

Calcium, zinc, selenium, and potassium is border line low

Why Not to take Multivitamins No substitute for nutritionally

balanced diet Healthy diet proven to risk diseases

such as cardiovascular disease, cancer, & diabetes Same cannot be said for multivitamins

When to use:

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/AREMULTIVITBENEFICIAL.PDF

Multivitamins

Opti-Men (60 servings) : $23.99 Animal Pak (22 servings) : $28.98 Opti-Women (60 servings) : $ 17.99

Do you think its worth it? Why?

Caffeine : What is it?

Found in coffee, tea, and sodaConsidered stimulant but actually a

psychoactive drug which acts on Nervous system

Americans consume 45 million pounds each year This is 363.5 mg of caffeine per day

What it do and how it works

Blocks adenosine receptors in brain causing increase in dopamine and adrenalin levels Adenosine stops the release of dopamine &

adrenalin Causes perception of feeling more alert &

motivatedThe more caffeine one consumes, the

more un-sensitized the body and brain becomes to our natural stimulants

Side Effects

6 hours in our systems Peaks in 30-60 minutes

Insomnia Restlessness Stomach irritation Nausea/vomiting Increased heart rate and respiration

Take Notice

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

Do you think its worth it? Why?

FDA Supplement Regulations “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. ”

http://www.fda.gov/food/dietarysupplements/default.htm

Federal Trade Commission Regulates product advertising so

that information are truthful and not misleading

What is on the label:

May not be what’s in the bottle

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

Recommendations:

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

Recommendations:

Expensive doesn’t mean good!

Watch out for products with fillers

Do not try new supplements that you have never heard of before

doing research

Review

Whey Protein Creatine Branched-Chain Amino Acids Glutamine Caffeine Multivitamins Supplement Regulation

Thank You

Any questions?

Strength vs Endurance Training

Pros and Cons of each Supplement

Remember to keep up to date!