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Some Sports Supplements WADA is responsible for doping testing. Website and AP supply details of banned substances Many supplements may be contaminated with banned substances Expensive over the counter supplements are readily available and actively advertised as potential ergogenic aids and supplement use is widespread in athletic populations Always be very careful before recommending any type of supplementation as many have not been tested for safety, efficacy and legality. The first option should always be food Creatine Natural occurring AA form diet(fish & meat) production in liver, 2g per/d 95% of body Cr stores in muscle as PCr Supplement form; creatine monohydrate Not prohibited Hypothesis: Increasing muscle stores may increase availability and allow for accelerated resynthesis of ATP during and following high intensity exercise Does it work? Research is not unanimous, appears to be beneficial in short duration, high intensity exercise. Not all responders but observed that people with low to normal creatine levels respond better to supplementation than those with normal to high levels Intake Recommendations: Muscle stores maintained at 20g/d loading x 5-7d followed by 2g/d maintenance. Take together with Cho Side Effects: Weight gain, water retention, cramps and stomach discomfort, leading to possible kidney damage Coffee Most widely used drug in the world Affects all body tissue; muscle contractility, stimulates adrenaline, increases fat oxidation, changes perception of effort Very individual effects, responders/non-responders Removed form prohibited list in 2004, prior 12 mcg(5 cups of coffee) Who could Benefit? Endurance and high-intensity Recommended Intake: 1-3mg/kg or 70-150mg taken before/during exercise Side-Effects: Anxiety, jitters, inability to focus, GI distress, palpitations, hallucinations, diuretic Product Serving Milligrams of caffeine Red Bull 12oz 120 Starbuchs (tall) 12oz 375 Coke 12oz 34 Diet Coke 12oz 45 Nestle Iced tea 12oz 26 HMB Beta-hydroxy-beta-methylbutyrate is a metabolite of AA leucine and a natural componant of fish and milk Recommended Intake: 3-6g/d for several weeks Short term supplementation doesn’t appear to cause adverse side effects No prohibited Claims: Claims to increase the gains in strength and lean body mass associated with resistance training and enhanced recovery from exercise. The most widely used claim by manufacturers is that it reduces muscle breakdown during intense training Research: Some animal studies indicate increased carcass weight during periods of growth after supplementations. Human studies mixed results, some showing improvements in strength and others no change Carnitine Diet and synthesis. Meat and dairy. Plays an important role in transporting long chain fatty acids into the mitochondria for energy production. Body produces sufficient amounts and is controlled by the kidneys. Vegetarians and vegans with lower levels of plasma carnitine have not been found to be deficient as the body adapts by reducing excretion and increasing synthesis Recommended Intake: 2-4g/d up to 4 weeks or 1-2 hours pre exercise Not prohibited Hypothesis: It is sold to athletes as a supplement that enhances fat burning and spares glycogen targeting both dieters, those wishing to achieve low body fat and endurance athletes Research: No consistent evidence that it improves performance. Does not appear to increase body’s use of O2 or improve metabolic status when exercising and does not increase muscle carnitine levels. Can Help in deficient states Glutamine Non-essential AA Most abundant free AA in the plasma and skeletal muscle High protein foods, meat, beans, fish and dairy and also vegetables such as raw parsley, cabbage, spinach, oats and wheatgerm Claims: Claims to have muscle building potential and may increase immune function Research: Little evidence in increases in performance. Possible immune function for athletes?? Side Effects: Thought to be relatively safe and well tolerated. People with kidney disorders not recommended Bicarbonate and Citrate May improve high-power performance duration of 1-7 minutes, longer efforts no data available Not prohibited Hypothesis: Increased buffering capacity aids removal of H+ out of muscle and may improve the adverse effects on force and energy production (lactate) Recommended Intakes The acute bicarbonate loading protocol typically involves a 300 mg/kg dose, taken 1-2 hours prior to the session. The chronic bicarbonate loading protocol typically involves five days of 500 mg/kg bicarbonate, split into four doses over the day Citrate 500mg 120mins before exercise Side Effects: GI discomfort, diarrhoea, cramps and bloating. Risks reduced by drinking fluids General Supplement Information With so many vitamin options on shelves and online, it’s hard to know which one is right for you. There are some things that you should look for on the vitamin label before making your final decision. You should always, of course, consult with a Health Professional about possible interactions with other medications before you take them. It is always important to try and get your nutrients from food sources. This only highlights a few of the available supplements Remember quality research is lacking on the effectiveness and long term side effects of dietary supplements Beware of advertisers and powerful marketing campaigns…always ask to see the research and be sure there is no bias!! Care should always be taken when recommending dietary supplements and they should never be taken over a longer period of time unless under the supervision of a healthcare professional General Information for taking Supplements: 1. 2. 3. 4. 5. Take vitamins and minerals 15 mins before or after a meal or during it Don’t take B vitamins at night, it may affect sleeping If you are anemic and take iron, take it with vitamin C Zinc and Copper compete for absorption and if you take copper you may end up zinc deficient Try and take with the first meal of the day Choosing the Best Supplement: Capsules versus tablets: Capsules are made of gelatine or vegetable cellulose. Tablets may contain more nutrients because they are compressed but may need fillers and binders Best Forms: B1 – Thiamine B2 – Riboflavin B3 – Nicotinic Acid/Nicotinamide B5 – Calcium Pantothenate B6 – Pyridoxine hydrochloride phosphate B12 – Methylcobalamin Vitamin C – Ascorbic Acid / Calcium Ascorbate Folic Acid – Folic Acid Vitamin A – Retionol / Betacarotene Vitamiin E – D-Alpha Tocopherol Vitamin D – Ergocalciferole / Cholecalciferol Mineral forms Listed in descending order of bioavailability Calcium – Amino acid chelate, ascorbate, citrate, gluconate, carbonate Magnesium – Amino acid chelate, ascorbate, citrate, gluconate, carbonate Iron - Amino acid chelate, ascorbate, citrate, gluconate, carbonate, sulphate, oxide Zinc – Picolinate, Amino acid chelate, ascorbate, citrate, gluconate, sulphate Manganese - Amino acid chelate, ascorbate, citrate, gluconate Selenium – Selenocysteine or selenomethionine, sodium selenite Chromium – Picolinate, polynitotinate, ascorbate, gluconate Drug-Nutrient Interactions: Never take fish oils and /or vitamin E when you are taking aspirin and warfarin When taking anti-depressants such as Nardil or Parstelin you must avoid yeast including supplements and alcohol Aspirin increases the need for vitamin C The pill and HRT increase the need for B6, B12, folic acid and zinc Other dos and don’ts Be careful when taking fat soluble vitamins and not to exceed the RDA Pregnant women should avoid Vitamin E supplementation Betacarotene may cause yellowing of the skin Vitamin B2 may cause urine to yellow Vitamin B3 in the form of niacin can cause flushing and a feeling of been hot and itchy Vitamin C can have a laxative effect and cause GI distress Copper in excess can be toxic Be careful never to exceed the RDA for minerals Testing The Office of Dietary Supplements notes three testing organization -- U.S. Pharmacopeia, ConsumerLab.com and NSF International. These testing organizations ensure that supplements meet strict standards of quality by examining and testing different aspects of a particular supplement. It’s important to know that the Food and Drug Administration has no involvement in the regulation of dietary supplements. Ensuring that your supplement has met the standards of a controlled testing organization can help you decide which vitamins to use. Check the label to see if it lists that it was tested by U.S. Pharmacopeia, or USP, or another reliable source, such as ConsumerLab.com or NSF International. These organizations check for effectiveness, safety and risk and quality. If your vitamin has not undergone examination by one of these organizations or has failed, you may want to switch to a better-quality supplement that has passed the testing and quality standard set in place. References: Beduschi, G.,(2003)’Current Popular Ergogenic Aids Used in Sports: A Critical Review. Nutrition and Dietetics 60, 104-118 Bloomer, J. (2007) ‘The Role of Nutritional Supplements in the Prevention and Treatment of Resistance Exercise-Induced Skeletal Muscle Injury’. Sports Med 37(6), 519-532 Burke, L., Castell, L., Stear, S., Rogers, P. et al.(2009) ‘A-Z of Nutritional Supplements: Dietary Supplements, sports Nutrition Foods and Ergogenic Aids for health and Performance, Part 4. Br J Sports Med 43, 1088-1090 http://www.wada-ama.org/en/world-anti-doping-program/sports-and-anti-doping-organizations/international-standards/prohibited-list/ http://www.wada-ama.org/rtecontent/document/ds_english.pdf http://www.livestrong.com/article/541079-expensive-vs-cheap-vitamins/#ixzz2NLBnCuz1 Optimum Nutrition – Patrick Holford
