athletic miracles or money pits? athletic supplements and ergogenic aids kim archer m.ed. nutrition...
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ATHLETIC MIRACLES OR
MONEY PITS?
“Athletic Supplements and Ergogenic Aids”
KIM ARCHER M.ED.NUTRITION SPECIALISTSOUTHWEST REGION
Miracles or Money pits?Athletic Supplements or Ergogenic Aids
WHAT WE DO KNOW
vs.
WHAT WE DON’T KNOW
What We Do Know…“SUPPLEMENTS AND ERGOGENIC AIDS”
ATHLETES DO USE THEMNutrition Business Journal, 1999. estimated:
~40, 000 “hard core” athletes spent ~$300/month on supplements or 11% of sales.
~500,000 recreational athletes spend $80/mo on supplements or 43% of sales.
Melinda Manore Ph.D., R.D., FACSM Oregon State University
What We Don’t Know…
Research
Long Term Effects
Why hard work doesn’t pay off?
“The only place success comes in thebefore work is in the dictionary.”--Vidal Sasson
Explain Supplements…
Definition: ANY PRODUCT INTENDED FOR INGESTION AS A SUPPLEMENT TO THE DIET.
Regulation StandardsFDA MUST PROVE PRODUCT IS SAFE OR UNSAFE.
Explain Ergogenic Aids…
Definition: SUPPLEMENT MARKETED TO ENHANCE PERFORMANCE GENERALLY SPORTS RELATED.
Regulation Standards:FDA MUST PROVE PRODUCT IS SAFE OR UNSAFE.
Relationship to Exercise
EXERCISE =
SUPPLEMENTSERGOGENIC AIDS
Questions To Ask?
Who needs to supplement?When do you recommend a
supplement?How much do I need?What do you recommend?Can you get too much?
“Top Ten List”
Popular Supplements/Ergogenic Aids
Vitamins and Mineral Supplements
Many, many, more
“If you train hard, you’ll not only be hard, you’ll be hard to beat.”--Herchel Walker
#1-Androstendione“ANDRO”
What is it?o Steroid Secreted by Adrenal Glands
(W/DHEA)o Building Block for Test./Estrogeno Associated with Masculinity o Sold in Capsules o Food Sources: Noneo Banned: IOC, USOC, NCAA, NFL
#1-Androstendione
#1-AndrostendioneCLAIMS
Increase Energy
Enhance Recovery
Increase Muscle Mass/Growth = Testosterone Production
Increase Sexual Arousal
Increase Sense of Well Being
#1-AndrostendioneRESEARCH
Study #1 UNTRAINED MALE SUBJECTS (8 WEEKS) NO SIGNIFICANT INCREASE NO AFFECT ON MUSCLE SIZE/STRENGTH OR BODY
COMPOSITION
Study #2 8 MALE SUBJECTS INCREASE IN BLOOD TESTOSTERONE NO AFFECT ON MUSCLE SIZE/STRENGTH OR BODY
COMPOSITION USED TO SUPPORT MARKETING CLAIM
*NO EVIDENCE OF ENHANCED RECOVERY OR IMPROVED LIBIDO
#1-AndrostendioneSIDE EFFECTS
Testicular atrophy Breast development Infertility Acne Baldness Clitoral enlargement Voice changes Premature bone
closure
• Prostate Cancer• Breast Cancer• Early puberty• Emotional outburst• Growth stunting• Interfere with natural
production• Decrease HDL
production
#2-DHEA
What is it?o Produced by the Adrenal Glando Building Block for Test/Estrogeno Female form of Androo Peaks Levels 20-30 yearso ? Role with Disease and Healtho Capsules/Tablets: 150 mgo Food Source: Noneo Banned: USOC, NCAA, and NFL
#2-DHEACLAIMS
Eternal YouthEnhances Immune SystemDisease FighterWeight Loss Aid Increases Muscle Mass Increases Energy Increases LibidoCounteracts Stress
#2-DHEARESEARCH
Age Memory, Libido, and Mood Immunity Cardiovascular Diseases Cancer Lupus AIDS/HIV Infections Body Composition
#2-DHEASIDE EFFECTS
Long-term unknown Alter levels of
hormones Facial hair Acne Baldness Deepening of voice Menstrual
irregularities
Prostate cancer Breast cancer Endometrial cancer
#3-BC Amino Acids
What is it?o Essential Amino Acidso Compete with Tryptophano Delay CNS Fatigueo BCAA During Endurance Exerciseo Pills/Sport Drinks: 7g to 20 g per serving/1 to 7
g/l.o Food Sources: chicken, beef, shrimp, yogurt,
egg, oatmeal, pinto beanso Banned: NONE
#3-BC Amino AcidsCLAIMS
Improves Exercise Performance
Builds Muscle
Prevents Fatigue
#3-BC Amino AcidsRESEARCH
Exercise Performance
Protein Loss During Exercise
Abdominal Fat
#3-BC Amino AcidsSIDE EFFECTS/SAFETY
Long-Term Studies
No Cases of Toxicity
Ammonia Toxicity
Impair Water Absorption
#4-Creatine
What is it?o Creatine + ATP = ST Energyo Synthesized from AA in the Liver, Pancreas,
and Kidneys 1 g/day.o Pills, Powders, Liquids, Chewing Gum, and
Gels: 20 – 25 g/day—loading 2 –5 g/dayo Food Sources: pork, salmon, beef, cod, milk,
herringo Banned: NCAA RestrictS Distribution
#4-Creatine
#4-Creatine
#4-CreatineCLAIMS
Increase Muscular strengthDelays fatigueBurn Fat Increase Muscle MassStrength for Special populations
#4-CreatineRESEARCH
High Intensity ExerciseBody CompositionElderlyMuscular DiseaseCongestive Heart Failure
#4-CreatineSIDE EFFECTS/SAFETY
Stress on liver and kidneys?
Muscle cramps Muscle pulls Tendon pulls Muscle injuries Delay recovery from
injury Dehydration
Gastro Problems Weight Gain Weight controlled
sports Endurance sports Long – term effects? Renal disease—avoid
#5-Vanadyl Sulfate
What is it?o Vanadium = Trace Mineralo Role Not Definedo Goats and Ratso Facilitate Glucose Uptakeo Diabetes Managemento Capsule: 7 – 15 mgo Food Source: shellfish, parsley, mushrooms,
dill seed, and wine.o Banned: None
#5-Vanadyl SulfateCLAIMS
Reduces Need for InsulinCreates Pumped Appearance Increases Muscle Mass Increases Muscular Strength
#5-Vanadyl SulfateRESEARCH
Diabetes
Weight Training
#5-Vanadyl SulfateSIDE EFFECTS/SAFETY
Potential ToxicityDiarrheaGreen tongueGastrointestinal DisturbancesMuscle Cramps
#6-Chromium Picolonate
What it is?o Essential Trace Mineralo Metabolism—Fat/Protein/CHOso Safest Nutrient—no toxicityo Tablet, Capsule, Gel: 50 – 600 mg dose o Food Source: broccoli, ham, potatoes,
bagel, green beans, apple rice, turkeyo Banned: None
#6-Chromium Picolonate
CLAIMSDaily Intake NeedControl DiabetesLowers CholesterolEliminates Body FatBuilds MusclePrevents Osteoporosis
#6-Chromium Picolonate
RESEARCH Intake, Metabolism and DeficiencyDiabetesCVDObesityStrength Training and Body MassBone Density
#6-Chromium Picolonate
SIDE EFFECTS/SAFETY Increased Urinary Chromium ExcretionDietary IntakeWeight Lose and Health ClaimsLong Term Effects Headaches, Sleep Disturbances, Mood
Swings, Motor Function PerceptionHinder Iron Absorption??
#7-Tribulus Terrestris
What is it?o Herb known as Puncture Vineo Increase Concentrations of Testosteroneo No Standard Recommendation o Used with Other Supplementso Capsuleso Banned: None
#7-Tribulus TerrestrisCLAIMS
Increases Testosterone
Better Sex Life
Bigger Muscles
#7-Tribulus TerrestrisRESEARCH
No Peer – Reviewed Research International Journal of Sports Nutrition
and Exercise Metabolism StudyAnimal Data
#7-Tribulus TerrestrisSIDE EFFECTS/SAFETY
Safety and Efficacy Data NeededNo Known Harmful InteractionsUpset StomachAnimals--Staggers (Weakness of Hind
limbs)
#8-HMB
What is it?o Metabolite of BCAA—Leucineo 5 - 10% of Leucine = HMBo 0.2 – 0.4 g HMB/dayo Tablets, Capsules, Bars: Calcium-HMBo Food Source: catfish, squash, avocado,
cauliflower, asparagus, cheese, grapefruits
o Banned: None
#8-HMBCLAIMS
Increase Muscle Strength Increases Lean Body Mass Reduces FatPrevents Muscle Breakdown
(Catabolism)Speeds Up Muscle RepairDecreases Blood Cholesterol Levels
#8-HMBRESEARCH
Resistance Exercise
Endurance Exercise
No Long – Term Studies
Animal Studies
#8-HMBSIDE EFFECTS/SAFETY
No Long – Term Studies
$$$--Found in Foods
No Adverse Effects
? Help Trained Athletes
#9-EphedrineMa Haung and Ephedra
What is it?o Herb from Chinao Nasal Decongestant—CNS Stimulanto Theoryo Tablets, Capsules, Teas: 5 – 75 mgo Food Source: Noneo Banned: IOC and NCAA
#9-EphedrineMa Haung and Ephedra
CLAIMSSpeeds Metabolism for Weight Loss Improve Athletic PerformanceHelp for AsthmaNasal DecongestantFast Acting EnergyHerbal Ecstasy
#9-EphedrineMa Haung and Ephedra
RESEARCHEphedra vs. Ephedrine
Ephedrine and Weight Loss
“Sweat plus sacrifice equals success.”--Charlie Finley
#9-EphedrineMa Haung and Ephedra
SIDE EFFECTS/SAFETY Increased BP Heart Rate Irregularities Insomnia Nervousness Tremors Headaches Seizures Heart Attacks Strokes Death
Improve Athletic Performance?
Weight Loss Safety? Rec. Dose – 1 week Doping Concerns Drug-Like Effect BANNED
#10-Fat BurnersDiet Formulas
What is it?o Choline Bitartrate, Inositol, Lipotropic Vitamins,
L-Carnitine, Methionine, Chromiumo Green Tea, Ginger Root Cayenne Powder,
Caffeine, Ginseng, Kola Nut, Ma Huang…o “Thermogenic”o Appetite Suppressanto Banned: None
#10-Fat BurnersDiet Formulas
CLAIMSLose Weight, Lose Fat
Won’t be Hungry
Improve Athletic Performance
#10-Fat BurnersDiet FormulasRESEARCH
Appetite Suppressant
Number of Ingredients
Long Term Study of Poor Diet
#10-Fat BurnersDiet Formulas
SIDE EFFECTS/SAFETYPast Side Effects
Proper Food Choices
Research Claims
Vitamins and Mineral Supplements
Do they improve performance? NO… in active individuals with “good” status. At risk group:
Athletes consuming highly refined diets. Athletes with low energy intakes due to dieting,
eating disorders, or chronic energy restriction. Athletes in thin – build sports Athletes with metabolic issues
Vitamins and Mineral Supplements
Does exercise increase the need?
YES…B-Complex Vitamins IronAntioxidantsElectrolytes
“The will to win is important, but the will to prepare is vital.” --Joe Paterno
Vitamins and Mineral Supplements
Fitness Levels and Hours of Exercise Per Week
Increased Nutrient Needs?Sedentary Recreation/
FitnessElite Athlete
RDA/DRI Set RDA/DRI?? RDA/DRI??
Vitamins and Mineral Supplements
Can you get to much?Problem Nutrients…
ZincMagnesiumIronB-6Vit DVit AFolate
Vitamins and Mineral Supplements
Fortified Food and Supplements IntakeOne Meal Plan
Breakfast: 1 c. Total; 1 c milk, 1 Centrum Performance Supplement
Lunch: 11 oz Ultra Slim FastSnack: 1 Power Bar Essential
Vitamins and Mineral Supplements
Fortified Food and Supplements IntakeOne Meal Plan
Nutrient %DV %UL
Vit. A 178% 89%
Vit. D 163% 33%
Folate 366% 147%
Vit B6 573% 12%
Iron 283% 113%
Zinc 280% 109%
Playing By the Rules
Banned and Restricted Substances
National Collegiate Athletic Association (NCAA)
International Olympic Committee (IOC)United State Olympic CommitteeNFL, NBA, ABA, etc….
Playing By the Rules
Importance
www.drugfreesport.com
“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.” –Vince Lombardi
Recommendation GuidelinesSupplements and Ergogenic Aids
Is current dietary intake adequate? Is there an indication of increased need? Is the amount below toxic levels? Can
product cause harm?Does the athlete want to supplement?What do they believe it will do for them?Can I recommend an alternative
substance or food?
Recommendation GuidelinesSupplements and Ergogenic Aids
Is the athlete willing to make dietary changes to improve performance?
What is the cost of the product and is it a reputable manufacturer?
Are their any nutrient-nutrient or drug-nutrient interactions?
Are there ethical issues? Is it banned or restricted by any credible
organization?
Coaching Nutrition
Motives and Beliefs
Knowledge/Overall Diet
Know the Sport and Athlete
Updated Research/Media
Education Improves Performance
Safe Supplementing
The “Right Athlete” in the “Right Way”
“The world is full of willing people, some willing to work, the others willing to let them.”—Robert Frost
Athletic Performance $1 into $100
Genetics
Training
Coaching/Education
“Do not let what you cannot do interfere with what you can do.”—John Wooden
Additional References
Sports Nutrition: “A guide for the professional working with active people. 3rd Edition. ADA and Christine A. Rosenbloom PhD, Rd, Editor. 2000.
ACSM Health and Fitness Journals Eat Smart, Play Hard. Liz Applegate, PhD. 2001. The Health Professional’s Guide to Popular Dietary
Supplements. Allison Sarubin, MS, RD. 2000. Jacqueline R. Berning, PhD, RD. Assistant Professor,
University of Colorado, Nutrition Consultant Robert Murray, PhD, FACSM, Director, The Gatorade
Sports Science Institute.
References for Presentation
Fueling the Athlete: “Current and Emerging Issues in Sports Nutrition. Gatorade Sports Science Institute Seminar 10/19/2001.
“Top Ten Sports Nutrition Supplements.” Susan Bohanan R.D., L.D. www.nolimitsonlin.com/top_ten_sports_nutrition_supplem.htm
“Sports Supplement: A Win at Any Cost?” Melinda Hemmelgarn N.S., R.D. Associate State Nutrition Specialist U O/E.
Eat Smart, Play Hard. Liz Applegate, PhD. 2001. The Health Professional’s Guide to Popular Dietary
Supplements. Allison Sarubin, MS, RD. 2000.
References for Presentation
Gatorade Sports Science Institute. www.gssiweb.com SCAN. www.nutrifit.org Sports Nutrition Information Resources.
www.wellcentered.com/sntg/resources.html Sports MedUpdate. www.esportmed.com/smu/ NCAA Sports Medicine Handbook. www.ncaa.org/ Journal of Performance Enhancement.
www.members.tripod.com/JPE_Sportscience/ Food Nutrition Information Center.
www.nal.usda.gov/fnic/etext/000054.html