Muscle Mass Supplements

1. Muscle Mass Supplements • Creatine Monophosphate • Glutamine • Androstenedione

2. Creatine Monophosphate Creatine is something that the body normally contains. Most of our body's creatine is contained within skeletal muscle, although some is also present in the heart, brain and testes. We normally obtain creatine from our diets directly by eating meat and fish, sources of skeletal muscle.

3. How Creatine Works Simply speaking, creatine increases the energy content of muscle cells. Creatine does this by increasing the availability of ATP, the energy currency of cells. Since our strength depends on how quickly ATP can be made available during exercise, increasing muscle creatine increases our strength.

4. Creatine in the Muscles Creatine is transported from the blood into skeletal muscle by special transporter molecules on the muscle surface creatine transporter activity is enhanced by co-ingestion of highly glycemic foods, an effect mediated by insulin release, such as carbohydrates. Fast muscle fibers are also those that predominantly utilize creatine energy production.

5. Creatine Side Effects • Creatine draws extra water into your muscles and dehydrates you in general so you have to drink a lot of water. You might initially gain in water weight. • You might experience some bloating.

6. Correct Dosage There is no one correct dosage. Most recommend between 20 and 30 grams per day, divided into 4 daily doses. The dosage should be directly related to your size (over 200 lbs, high dosage and vice versa).

7. Glutamine Glutamine is an amino acid. Amino acids are the building blocks to protein. Glutamine is not just any amino acid, it is the most abundant amino acid in our body - and highly concentrated in our muscles. Glutamine has recently been re-classified as a conditionally essential amino acid

8. What Glutamine Does • Increase Protein synthesis (which leads to increased muscle mass) • Increase nitrogen retention • Decrease muscle breakdown • Decrease recovery time needed after a workout • Enhance immune functions

9. To Take or Not To Take ? • Take If... • you perform any type of serious workout • you are going through any type of stressful event or just trying to fight off the cold or flu. • Do Not Take If… • you have kidney problems • you have cirrhosis of the liver • you have Reye’s syndrome • you are pregnant

10. Is Glutamine Safe? Yes. Glutamine is the most abundant amino acid in our body - so we all live with a great deal of glutamine already in our system. Unlike other sports supplements, glutamine does not play with the hormone levels in our body.

11. Correct Dosage The amount of Glutamine you take really depends on the amount you work out and your diet. Glutamine is found in raw parsley and spinach - so if you eat a lot of these foods you don't need as much glutamine. We recommend that you take between 5 - 10 grams per day. Other people say to take 20-25 grams a day, but we think it makes sense to start with a low amount such as 5 grams and then adjust higher if you feel it is necessary.

12. Androstenedione Androstenedione is a natural steroid hormone found in all animals (meat) as well as some plants (extracts). It is a metabolite of DHEA that serves as a direct precursor (one step removed) in the bio-synthesis of testosterone. In all mammals, androstenedione is produced in the gonads and adrenal glands. This oral form of androstenedione is metabolized in the liver to testosterone in conjunction with a zinc-dependant enzyme.

13. How Does Andro Work? • Androstenedione it is converted into testosterone by a natural enzyme in the body. • Either 3 beta- or 17 beta-hydroxysteroid dehydrogenase are the enzymes that convert andro to testosterone. • More testosterone - more protein synthesis - greater recovery - more strength - more muscle.

14. Potential Side Effects ! • Breast enlargement (man breasts) • Testicle shrinkage and infertility (men) • Voice deepening and increased body and facial hair (women)

15. Banned From Sports • All Olympic Sports, most professional sports (except baseball) • It is considered a performance enhancing compound

16. The Atkins Diet

17. First published in the 1970s by Dr.Atkins Dr. Atkins believes that people react unfavorably to carbohydrates by overproducing insulin, and that insulin production converts excess carbohydrates into body fat. Unrestricted amounts of protein and fat Severely restricts carbohydrates Attempts to get the body into a state of ketosis to burn excess stored body fat. The Atkins Diet

18. KETOSIS • Occurs when Carbohydrate levels are low. • Process during which the body relies chiefly on stored fat for energy. • Ketones are partially broken down fat molecules that are excreted into the blood stream to maintain the Acid Base balance in the body.

19. KETOSIS • Ketones contain 5 calories per gram -Foods high in protein and fat are ingested but contain fewer calories than carbohydrate rich food which forces the body to turn to its fat stores for the extra energy. -Ketones are released into the bloodstream to maintain acid balance and are not broken down resulting in unabsorbed calories being excreted in the form of urine.

20. KETOSIS • Keys to entering and remaining Ketonic • Limit carbohydrate intake to almost nothing (5-10% of caloric intake) • Ingest enough calories to maintain body function. Large amounts of fats are necessary to maintain muscle mass and organ function.

21. KETOSIS • Possible Side Effects • Headaches, Light Headedness, Mental fatigue as a result of low glucose levels • Heart Failure as a result of the body relying on the muscles for proteins to convert to blood sugar.

22. Stages of the Atkins Diet • Four Stages • induction stage • ongoing weight loss (OWL) stage • pre-maintenance stage • maintenance stage

23. The Induction Stage • First two weeks of diet • Goals • switch from burning carbohydrates to burning fat • stabilize your blood sugar • stop cravings for carbohydrates • begin ketosis • The body is limited to no more than 20 grams of carbohydrates per day • Focus of the diet on proteins and fats

24. Ongoing Weight loss Stage • Slower rate of weight loss • Determine carbohydrate level for losing (CCLL) • carbs increased 5 grams a day while still maintaining weight loss • CCLL between 15 and 60 grams

25. Pre-Maintenance Stage • Almost to your ideal weight • Gradual addition of carbohydrates back to the diet is continued • Weight loss is slowed down to no more than one pound per week • The body is starting to move out of ketosis.

26. Maintenance Stage • Have reached ideal weight • Carbohydrates are kept to a level that maintains current weight. • Ketosis has stopped. • Maintenance level is generally between 30 and 90 grams of carbohydrates per day

27. Controversy Over the Atkins Diet • The Atkins diet is not a balanced diet and differs significantly from the the Food Guide Pyramid and the U.S. Dietary Guidelines. • Leaves out weight management strategies such as portion control, serving sizes and balanced nutrition.

28. Controversy Over the Atkins Diet • No limit on saturated fat may increase the risk for heart disease. • Carbohydrates essential for growth and development • High protein diets make it difficult for the body to absorb minerals. • Increased risk for diseases such as osteoporosis • May place excessive demands on the kidney and liver • Evidence that reduction in calories is responsible for weight loss, not ketosis.