ATHLETIC SUPPLEMENTS: BEHIND THE

Ergogenic Aids

Any substance taken to enhance athletic performance.

These substances include dietary supplements which may be legal or illegal.

Discerning Activity Levels Low intensity, long duration

Ultra-marathons, physically demanding job, full day/multiple day hikes

Medium intensity, medium durationMarathon & half marathons,

High intensity, short durationBasketball, dancing, power lifting

Supplemental Caution Not regulated by the FDA May contain undeclared and/or unsafe

ingredients

Medicine

Dietary Supplement

s

Food

Categories

Dangerous Consequences

Not Dangerous, but Not Effective

Possibly effective

Largely unknown

Top Nutritional supplements Performance

CreatineArginine/Nitric Oxide

Energy/ fat lossCaffeineGreen Tea extractCarnitine

Protein

Creatine Monohydrate 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

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

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

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

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)

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.

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.

Its time for a….

Water Break!

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

Food vs SupplementSmackdown

Sports Drink* Coconut Water Per ounce

6.25 calories1.75g sugar3.75mg potassium13.75mg sodium

Per ounce5.45 calories1.3g sugar61mg potassium5.45mg sodium

Round 1

Round 2Sports Drink Banana + Water

~25-30g Carbohydrate

Easily digestible Increased dopamine

• ~25-30g Carbohydrate

• Easily digestible • May damage teeth• Bottle sized may

promote overconsumption

Round 3

Energy Chews Raisins

Good source of sugar Pre-portioned

Good source of sugar Nutrient dense Inexpensive No funny aftertaste

Round 4Recovery Drinks Chocolate Milk

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