Download 4-6 Supplements supplements supplements

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Protein and Creatine Powders
Do we need them?
Protein/AA powder…
What is it?
• Water soluble protein or amino acids in powder form
• Most are a “complete” proteins (all 9 essential AAs)
To whom are they beneficial?
1. Body builders/weight trainers
• digested quickly so AAs are available to repair micro-tears or build more actin
and myosin
2. People with low protein intake
3. People who have multiple wounds to heal
• Especially burn victims
To whom are they not beneficial?
1. People who are not physically active.
2. People who are active but do mostly cardio exercises
• Would benefit more from complex carbs to boost their glycogen stores
Can too much protein be harmful?
You bet:
Weight gain - Excess protein turned to fat
Malnutrition - if normal foods excluded
Kidney stones and kidney failure
Intestinal irritation - gas, diarrhea, and constipation
Dehydration – due to ridding of extra nitrogen
Ketoacidosis – if carbs excluded to near zero
When to take protein?
• Probably immediately after a weightlifting workout.
• AAs available for repairing micro-tears & building new actin & myosin.
Creatine powders… What are they?
• What? Substances used by cells for short bursts of intense
energy (i.e. anaerobic)
• Beneficial? Studies are 50:50
• No studies have shown them to be harmful
• Who? Those doing maximal lifting with goal of adding mass for
• How?
• Creatine + no workout = no benefit
• Creatine + workout = May boost your energy for a more intense workout
A few more reps…
A few more pounds per rep…
Best taken before your workout
• When? It doesn’t seem to matter.
Definition: noncaloric, organic nutrients needed in small amounts to maintain proper health and
functioning of the body.
Vitamins, 2 Categories
Lipid Soluble – A, D, E, K
Obtained from fats and oils in foods, mostly plant sources
Stored in liver and body fat until needed
Pro: can go for weeks without deficiency
Con: excesses may accumulate
toxicity usually only seen with supplements
Water soluble – B complex group, C
• Obtained from plant and animal sources (mostly B
• Not stored in significant amounts
• Easily lost in cooking water and damaged by heat of
• Easily lost in urine
• Toxicities not possible from food sources… only
with supplements
Do vitamins cure illnesses?
• The only illness cured by a vitamin is the illness caused by a
deficiency of that vitamin.
Can illnesses be prevented by vitamins?
• If obtained from vitamin rich foods – Yes, especially cancers
• If obtained by vitamin supplements – No, maybe D3
[Tuft’s University analyzed last 50 years of studies]
Is athletic performance improved by vitamin supplements?
• If already eating a variety of vitamin rich foods – No
• If vegetarian - a possible benefit from B complex supplement
Needed for ATP production
Do you need them?
What you should know…
Not regulated by FDA
Often do not contain the ingredient
they claim
75% in one study
Often contain contaminates and
unlisted drugs/meds
Often conflict with Rx meds
Tell your doc & pharmacist
Look for “U.S. Pharmacopeia” or
“Consumer Lab” to guarantee