Athletic supplements: Behind the

1. Athletic supplements: Behind the

2. Ergogenic Aids • Any substance taken to enhance athletic performance. • These substances include dietary supplements which may be legal or illegal.

3. Discerning Activity Levels • Low intensity, long duration • Ultra-marathons, physically demanding job, full day/multiple day hikes • Medium intensity, medium duration • Marathon & half marathons, • High intensity, short duration • Basketball, dancing, power lifting

4. Supplemental Caution • Not regulated by the FDA • May contain undeclared and/or unsafe ingredients Food Medicine Dietary Supplements

5. Categories • Dangerous Consequences • Not Dangerous, but Not Effective • Possibly effective • Largely unknown

6. Top Nutritional supplements • Performance • Creatine • Arginine/Nitric Oxide • Energy/ fat loss • Caffeine • Green Tea extract • Carnitine • Protein

7. Creatine Monohydrate Fade in for does it work • Claims • increase PCr stores • Increases lean body mass • Increases strength • Improve exercise performance for high intensity workouts • Weight lifters, competitive basketball, sprinters • Does it work? • Yes, for a short amount of time • How much is needed? • Initial dose 0.3g/kg body weight for first 7 days • Maintenance dose 0.03g/kg body weight for 4 to 6 weeks • 180 lb person would supplement 24g/day initially then 2.5g/day maintenance • Side effects • Transient water retention, muscle cramping, strains, dehydration • Chronic use may lead to liver and kidney problems

8. Nitric Oxide/ L-Arginine • L-Arginine is an amino acid that serves as a nitric oxide precursor • Vasodilation • Increased muscle tissue turnover • Stimulates growth hormone • Claim • Prolonged performance capabilities • Decreased recovery times • Does it work? • Possibly • Side effects • Well tolerated by most people for up to 6 months at a time • Stomach discomfort, ↑ risk of bleeding, worsening of sickle cell symptoms Insufficient evidence, leaning towards ineffective

9. Caffeine • Claims: Caffeine can enhance physical and mental performance and also fat metabolism. • Does it work? Yes Caffeine can enhance endurance sports such as cycling, running, and soccer. It has very little benefit for short term, high intensity exercise such as sprinting. • How Much is Needed? 3-9 mg/kg of body weight, one hour prior to exercise. For 170 lb individual, this is about 230 – 700 mg caffeine. • Side effects: restlessness, insomnia, anxiety, tremors, heart palpitations, hypertension, cardiac arrhythmia tachycardia, thermo-irregulation. Category: Possibly Effective

10. Ephedra • Claims: stimulate CNS, enhance energy, reduce fatigue; increase strength, power and speed; promote weight loss; improve body composition. • Does it work? It does have thermogenic and lipolytic effects. However, its ergogenic advantages are highly debatable and the dangers associated with its immediate and prolonged use outweigh potential benefits. • Side effects: increased heart rate and blood pressure, seizures, severe hypertension, arrhythmias, psychosis, stroke, myocardial injury, and intracranial hemorrhage. Overdose could lead to death by myocardial infarction or cerebrovascular accident. Category: Dangerous

11. Carnitine • Claims: decrease muscle pain and increase weight loss, endurance, cardiovascular function, and strength. • Does it work? There is no consistent evidence that carnitine supplements can enhance exercise and physical performance in healthy subjects. (Your body makes enough carnitine to meet daily needs.) Recent studies have found some improvements in recovery from resistance exercise. • How much is needed? 1-2 g/day for recovery • Side effects: no serious side effects reported with doses from 0.5-4 g/d. Higher doses have been associated with nausea and diarrhea. Category: Possibly effective (for recovery)

12. Protein • Claim: Optimizes muscular growth and repair • Recommended intake: • 0.8 g /kg for a normal activity individual. • 1.2-1.7 g/kg for a strength training individual. • Max intake 2 g/kg (= .9g/lb) • Side effects: > 2g/kg intake per day leads to dehydration, gout, GI upset, hepatotoxicity, renal toxicity.

13. Top 3 Proteins • Whey: BCAAs, fast-absorbing, shorter duration, good after intense workouts • Casein: EAAs, slow-absorbing, longer duration, prevent muscle catabolism, steady flow of amino acids, take before bed. • Soy: plant-based, build muscle mass and lean body tissue, antioxidant capabilities. • Does not lower testosterone and does not reduce lean body mass.

14. Its time for a…. Water Break!

15. Hydration Requirements • Always drink water before your workout. • 17-20oz 2-3hours before exercise • Less than 60 Minutes • Water • 60-90 minutes • Water and electrolytes • 90+ minutes • Water, electrolytes, and carbohydrate • Energy drink • Water + foods • Other drinks

16. Food vs SupplementSmackdown

17. Round 1 • Per ounce • 6.25 calories • 1.75g sugar • 3.75mg potassium • 13.75mg sodium • Per ounce • 5.45 calories • 1.3g sugar • 61mg potassium • 5.45mg sodium Sports Drink* Coconut Water

18. Round2 • ~25-30g Carbohydrate • Easily digestible • Increased dopamine • ~25-30g Carbohydrate • Easily digestible • May damage teeth • Bottle sized may promote overconsumption Sports Drink Banana + Water

19. Round 3 • Good source of sugar • Pre-portioned • Good source of sugar • Nutrient dense • Inexpensive • No funny aftertaste Energy Chews Raisins

20. Round 4 • 1:1-3:1 ratio of Carbohydrate to protein • Usually whey or casein only • Artificial sweeteners • Artificial colors • ~$1.00 per serving • 3:1 ratio of Carbohydrate to protein • Whey and casein protein blend • Calcium • Vitamin D • ~ $0.44 per serving Recovery Drinks Chocolate Milk