Download File - Body n Balance

Tracy Krueger
HW499: Bachelor's Capstone in Health and Wellness
Kaplan University
Professor Kristin Henningsen
February 2, 2014
What are
Supplements and
Ergogenic Aids for
Athletes ?
There are many dietary
supplements that claim
to make you faster,
stronger, more energized
and slimmer. Athletes
train very hard to reach
their peak performance,
so products that offer an
edge can be alluring. But
buyer beware. These
products do not have to
have proven effectiveness
or safety prior to hitting
the store shelves. There
are both sports
supplements and
ergogenic aids. An
ergogenic aid is a
substance that claims to
generate or improve work
or capacity to exercise.
Dietary Supplements:
Is Anyone Watching?
Dietary supplements are under the
scope of the Food and Drug
Administration (FDA) but are
regulated differently than
conventional foods and drugs.
Manufacturers are not required to
prove a supplement is safe before it
is sold, or even that it does what it
says. The FDA can however take
action to remove or restrict the sale
of a supplement but only after it
has been on the market and shown
to be unsafe.
Popular Sports Supplements At-A-Glance
 Beta-Alanine
 Branched-Chain Amino Acids (BCAA)
 Caffeine
 Carnitine
 Chromium Picolinate
 Creatine
 Medium-Chain Triglycerides (MCT)
 Pyruvate
Beta-Alanine
Claim for Use
 Improve high-intensity
exercise performance
 Improve physical
performance and delay
muscle fatigue in older adults
between 55 and 92 years of
age
Evidence
 Insufficient evidence to rate
effectiveness for athletic
performance, building
muscle, and physical
performance in the elderly.
Branched-Chain Amino Acids (BCAA)
(leucine, isoleucine and valine)
Claim for Use
 Delays muscle fatigue and
reduces breakdown during
exercise
Evidence
 BCAA can provide fuel for
endurance activity, but has
not been shown to delay
fatigue as a result
 Boost the immune system
 Growing research suggests it
may play a role in supporting
immune function
Caffeine
Claim for Use
 Helps you burn fat and
protect carbohydrate stores
 - Makes you feel energized
Evidence
 Caffeine increases alertness and acts
as a central nervous system stimulant.
 It does promote fatty acids release,
however fat burning does not appear
to increase during exercise and
carbohydrate stores are not protected.
 Caffeine is considered a banned
substance by the National Collegiate
Athletic Association if too high an
amount is found in the athlete’s urine.
 Helps with mental sharpness;
decreases perceived exertion
Carnitine
(found in muscles and used for energy production)
Claim for Use
Evidence
 Helps you burn fat
 Does not increase fat burning
 Improve the ability of certain
when taken as a supplement
 There is not sufficient
evidence that this is the case.
tissues to produce energy,
leading to its promotion as a
sports performance enhancer.
Chromium Picolinate
(a mineral found in foods that plays a role in glucose utilization)
Claim for Use
 Weight loss aid
 Produces body composition
Evidence
 Insufficient support for use
in weight loss and body
composition changes
changes
 Could result in oxidative
damage, therefore not
recommended
Creatine
(found in muscles and used for energy production)
Claim for Use
 Increases lean body mass
Evidence
 Positive results have been found for
increasing total body mass and lean mass
 Some athletes have found to be non-
 Increases strength
responders
 Improves short-term intense exercise
 Improves exercise
performance, especially for
high-intensity workouts
performance
 Aids with recovery
 Increases strength gains with exercise
 There are many negative side effects which
include high blood pressure, bloated
weight gain, excessive gas, muscle cramps,
and dizziness. Can also cause severe kidney
damage its use is not recommended.
Medium-Chain Triglycerides (MCT)
(fatty acids)
Claim for Use
 Increase endurance
Evidence
 Does not enhance endurance
performance
 Promote fat burning in long
duration exercise
 Could increase blood lipid
levels, therefore not
recommended
Pyruvate
(end product of carbohydrate metabolism)
Claim for Use
 Increases endurance and
decrease body fat
Evidence
 Does not enhance endurance
performance
 Insufficient evidence for weight or
 Promotes weight loss
fat loss
 Side effects may include
unpleasant gastrointestinal
effects, such as gas and nausea
 Appeared to negate the beneficial
effect of exercise on cholesterol
profiles
Is the Supplement
Legitimate or
Fraud?
In order to determine if a
supplement is safe, useful, wellplanned and controlled,
research is required. However,
there are some consumer red
flags to look out for and be wary
of:
•Boasts that it is quick and easy
•Uses testimonials from "real
users" to promote its benefits
•Claims it's right for everyone
•States it has been used for
millions of years
•Belittles the medical or
scientific community
•Has a secret formulation.
Consumer Conclusion
While manufacturers may have useful information about
their products available, it is best to do your own homework
and take a balanced approach. Educate yourself with many
unbiased resources, including online and direct supplier
websites. You can find sound information about dietary
supplements from many online resources by researching
through the USDA.gov, Informed-Choice.org, the National
Center for Complimentary and Alternative Medicine and the
Office of Dietary Supplements to name just a few.
References:
 Beta - Alanine. (n.d.). Retrieved February 2, 2014 from
WebMD: http://www.webmd.com/vitaminssupplements/ingredientmono-1222-BETAALANINE.aspx?activeIngredientId=1222&activeIngredient
Name=BETA-ALANINE
 Sports and Fitness Support: Enhancing Performance. (2014).
Retrieved February 4, 2014 from NYU Langone Medical
Center:
http://www.med.nyu.edu/content?ChunkIID=38221
 Supplements and Ergogenic Aids for Athletes. (2013,
January). Retrieved February 2, 2014 from Academy of
Nutrition and Dietetics:
http://www.eatright.org/Public/content.aspx?id=7088