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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 strength • 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. Vitamins • 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 complex) • Not stored in significant amounts • Easily lost in cooking water and damaged by heat of cooking • 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 ingredients