Sport Supplements

1. Sport Supplements By: Ricky Bailey

2. What is a sport supplement? • They are products used to enhance athletic performance that may include vitamins, minerals, amino acids, herbs, or botanicals (plants) — or any concentration, extract, or combination of these. These products are generally available over the counter without a prescription, they are also known as dietary supplements. • http://www.bodybuilding.com/store/sports-nutrition.html • Sport Supplements are broken down into 4 different categories: Protein, Pre-Workout, Intra-Workout, and Post-Workout.

3. Benefits of Protein Shakes • Recovery • During your workout you tear and damage the skeletal muscle tissue. Drinking a protein shake after a workout, however, provides the nutrients and amino acids necessary to start the recovery and regeneration process. The amino acids help to build and repair muscles and bones along with other body cells damaged during the workout. Athletes or bodybuilders looking to build muscle mass and strength should consume 30 to 45 g of protein, while others can see benefits from 15 to 30 g of protein. • Energy • Protein shakes provide a quick source of energy by replenishing glycogen stores lost during the workout. Carbohydrates, for example, are a primary source of energy and the carbohydrates in the protein shake "refuel" your body to replenish the energy stores in the skeletal muscles, liver and blood. The protein, carbohydrates and other nutrients in the protein shake help your body control various bodily functions such as metabolism.

4. Protein • What are protein shakes? • Protein is one of the body's main building blocks for muscle, bone, skin, and other tissues. Used often by athletes, protein shakes come in many combinations of protein, carbohydrates, and fats. They can range from 100% protein to mostly carbohydrates with a little added protein and fat. Protein shakes come in a variety of flavors in powder form or in ready-to-drink packages, such as cans or foil packs.

5. Benefits Cont. • Weight Loss • Weight loss is a common fitness goal and consuming a protein shake after a workout may help you reach your weight loss goals. By drinking a protein shake after a workout, you reduce your daily caloric intake while consuming a small amount of protein and additional nutrients. However, protein shakes are designed to complement a balanced nutrition plan of fresh fruits and vegetables, whole grains and lean protein along with regular physical activity.

6. Pre-Workout • What is Pre-Workout? • A supplement in either powder form or ready to drink container that is taken before workouts to gain mental focus, energy, and “pump.”

7. Main Ingredients • Creatine Monohydrate (Strength) • Taurine (Strength) • Beta-Alanine (Endurance) • Caffeine (Energy) • Tyrosine (Energy) • Arginine (“Pump”)

8. Pre-Workout Benefits • Improve performance • Increase strength • Increase endurance • Decrease muscle breakdown during training • Increase protein synthesis • Improve energy and focus • Improve nutrient delivery and assimilation • Increase metabolic rate (fat burning) • Create an optimal hormonal environment http://www.bodybuilding.com/store/goalpreworkout.htm

9. Intra-Workout • What is Intra-Workout? • Powder form supplement that you take during workouts to help with endurance.

10. Main Ingredients • Leucine, Isoleucine, and Valine (BCAA’S), all help muscle tissues minimize catabolism and keep building and repairing muscles during training. • Fast Acting Carbohydrates • Blend of vitamins, minerals, and enzymes that are designed to promote mental clarity, strength output, and muscular volume throughout the workout.

11. Benefits of Intra-Workout • Kick-starting muscle recovery during the workout • Replenishing glycogen stores to support endurance • Fighting creatine phosphate depletion and support strength output • Encouraging mental focus and concentration during training • http://www.bodybuilding.com/store/goalintraworkout.htm

12. Post-Workout • What is post workout? • Powder supplement that can be added to water, and help’s with muscle recovery.

13. Main Ingredients • Creatine (monohydrate, Kre-Alkalyn, Micronized, Chelate) • Glutamine • BCAA’S (Isoleucine, Leucine, Valine) • Carbohydrates

14. Benefits of Post-Workout • Muscle energy storage for your next workout • Providing fast-absorbing protein in order to repair muscle tissue • Fighting lean muscle tissue breakdown (catabolism) • A healthy immune system for handling stress from exercise • http://www.bodybuilding.com/store/recovery.htm

15. Bibliography • Bodybuilding.com. (n.d.). During Workout Supplements. Retrieved March 12, 2013, from Bodybuilding.com: http://www.bodybuilding.com/store/goalintraworkout.htm • Bodybuilding.com. (n.d.). Post-Workout Recovery. Retrieved March 12, 2013, from bodybuilding.com: http://www.bodybuilding.com/store/recovery.htm • Bodybuilding.com. (n.d.). Pre-Workout Supplements. Retrieved March 12, 2013, from Bodybuilding.com: http://www.bodybuilding.com/store/goalpreworkout.htm • Hoefs, J. (2011, May 26). What Are the Benefits of Protein Shakes After a Workout? Retrieved March 12, 2013, from Livestrong.com: http://www.livestrong.com/article/423068-what-are-the-benefits-of-protein-shakes-after-a-workout/ • Quinn, E. (2008, February 5). Sports Supplements and Athletic Performance. Retrieved March 12, 2013, from Sportsmedicine.about.com: http://sportsmedicine.about.com/cs/nutrition/a/aa030901a.htm • The Nemours Foundation. (n.d.). Sports Supplements. Retrieved March 12, 2013, from teenshealth.org: http://teenshealth.org/teen/food_fitness/sports/sports_supplements.html • WebMD. (n.d.). Weight Loss and Diet Plans: Protein Shakes. Retrieved March 12, 2013, from Webmd.com: http://www.webmd.com/diet/protein-shakes