Sports Supplementation

1. By: Jimmy Le Sports Supplementation

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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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

9. Do you think its worth it? Why?

10. 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

11. 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)

12. 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

13. Potential Side Effects: • Stomach Cramps • Nausea • Diarrhea • Loss of appetite • Muscle cramps • Dehydration • Potential kidney, liver, and heart damage

14. Research on Creatine 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?

15. Creatine Supplements • Optimum Micronized (240 servings): $28.99 • SuperPump Max (40 servings): $39.99 • DymatizeCreatine (200 servings) $19.99

16. Do you think its worth it? Why?

17. 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

18. 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)

19. 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

20. 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.

21. What it do and how it works:Iso-leucine • Provides fuel for body that spares muscle protein as energy sources

22. BCAA Supplements • MusclePharm BCAAs (30 servings) : $21.99 • Xtend (30 servings) : $21.99 • BCAA 5000 Powder (40 servings) : $24.99

23. Do you think its worth it? Why?

24. 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

25. 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

26. 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

27. Glutamine Supplements • Micronized Glutamine (66 servings) : $35.99 • Glutamine 1000 Caps (240 servings) : $17.99

28. Do you think its worth it? Why?

29. 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

30. 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

31. 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

32. 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

33. When to use: http://www.mnsu.edu/wellness/events/msu/groove2008/aremultivitbeneficial.pdf • Diet including plenty of fruits, vegetables, whole grains, protein sources (meat,fish, & poultry), and healthy fats do not need multivitamins

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

35. Do you think its worth it? Why?

36. Caffeine : What is it? • Found in coffee, tea, and soda Considered 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

37. 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 & motivated The more caffeine one consumes, the more un-sensitized the body and brain becomes to our natural stimulants

38. Side Effects • 6 hours in our systems • Peaks in 30-60 minutes • Insomnia • Restlessness • Stomach irritation • Nausea/vomiting • Increased heart rate and respiration

39. 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

40. Do you think its worth it? Why?

41. 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

42. Federal Trade Commission • Regulates product advertising so that information are truthful and not misleading

43. 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

44. 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

45. 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

46. Review • Whey Protein • Creatine • Branched-Chain Amino Acids • Glutamine • Caffeine • Multivitamins • Supplement Regulation

47. Thank You • Any questions? • Strength vs Endurance Training • Pros and Cons of each Supplement • Remember to keep up to date!