sports supplementation
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By: Jimmy Le. Sports Supplementation. 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 - PowerPoint PPT PresentationTRANSCRIPT
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!