NUTRITIONAL SUPPLEMENTS

IN SPORTS AND EXERCISE

NUTRITIONAL

SUPPLEMENTS

IN SPORTS AND

EXERCISE

Edited by

MIKE GREENWOOD, PhDDepartment of Health, Human Performance, and RecreationBaylor UniversityWaco, Texas

DOUGLAS S. KALMAN, PhD, RDDivision of Nutrition and EndocrinologyMiami Research AssociatesMiami, Florida

and

JOSE ANTONIO, PhDNOVA Southeastern UniversityFort Landerdale, Florida

EditorsMike GreenwoodDepartment of Health, Human Performance,and RecreationBaylor UniversityWaco, Texas

Douglas S. KalmanDivision of Nutrition and EndocrinologyMiami Research AssociatesMiami, Florida

Jose AntonioNOVA Southeastern UniversityFort Landerdale, Florida

ISBN: 978-1-58829-900-0 e-ISBN: 978-1-59745-231-1DOI: 10.1007/978-1-59745-231-1

Library of Congress Control Number: 2008932055

# 2008 Humana Press, a part of Springer ScienceþBusiness Media, LLCAll rights reserved. This work may not be translated or copied in whole or in part without thewritten permission of the publisher (Humana Press, 999 Riverview Drive, Suite 208, Totowa,NJ 07512USA), except for brief excerpts in connection with reviews or scholarly analysis. Usein connection with any form of information storage and retrieval, electronic adaptation,computer software, or by similar or dissimilar methodology now known or hereafterdeveloped is forbidden.The use in this publication of trade names, trademarks, service marks, and similar terms, evenif they are not identified as such, is not to be taken as an expression of opinion as to whether ornot they are subject to proprietary rights.While the advice and information in this book are believed to be true and accurate at the dateof going to press, neither the authors nor the editors nor the publisher can accept any legalresponsibility for any errors or omissions that may be made. The publisher makes nowarranty, express or implied, with respect to the material contained herein.

Cover illustration: Designed by Shirley Karina.

Printed on acid-free paper

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Contents

Preface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . vii

About the Editors and Authors . . . . . . . . . . . . . . . . . . . . . . . ix

Part I. Industrial Nature of the Supplement Game

1 Effect of Government Regulation on the Evolutionof Sports Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3Rick Collins and Douglas Kalman

2 Psychology of Supplementation in Sport and Exercise:Motivational Antecedents and Biobehavioral Outcomes . . . 33Rafer Lutz and Shawn Arent

Part II. Nutritional Basics First

3 Role of Nutritional Supplements Complementing Nutrient-Dense Diets: General Versus Sport/Exercise-SpecificDietary Guidelines Related to Energy Expenditure . . . . . . 75Susan Kleiner and Mike Greenwood

4 Macronutrient Intake for Physical Activity . . . . . . . . . . . 95Thomas Buford

5 Essential and Nonessential Micronutrients and Sport . . 121Kristen M. Beavers and Monica C. Serra

6 Fluid Regulation for Life and Human Performance . . . 167Allyn Byars

Part III. Specialized Nutritional Supplements and Strategies

7 Muscle Mass and Weight Gain Nutritional Supplements 189Bill Campbell

8 Weight Loss Nutritional Supplements . . . . . . . . . . . . . . 225Joan M. Eckerson

9 Effective Nutritional Supplement Combinations . . . . . . 259Matt Cooke and Paul J. Cribb

v

10 Nutritional Supplements for Strength Power Athletes . 321Colin Wilborn

11 Nutritional Supplements for Endurance Athletes . . . . . 369Christopher J. Rasmussen

12 Nutritional Supplements to Enhance Recovery . . . . . . 409Tim N. Ziegenfuss, Jamie Landis, and Mike Greenwood

13 Nutritional Supplementation and Meal Timing . . . . . . 451Jim Farris

Part IV. Present and Future Directions of Nutritional Supplements

14 Future Trends: Nutritional Supplements in Sportsand Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 491Marie Spano and Jose Antonio

Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 509

vi Contents

Preface

Over the past two decades, the area of sport nutrition and nutri-tional supplementation has escalated in monumental proportions.An enormous number of qualified professionals—sport nutrition-ists, athletic coaches, athletic trainers, sports medicine personal,strength and conditioning coaches, personal trainers, medical repre-sentatives, and health practitioners, among others—as well as avariety of athletic and exercise participants have searched for viabledietary ergogenic aids to attain optimal training and performancelevels. A multitude of universities have infused relevant sport nutri-tion courses, academic majors, and critical research agendas intotheir curriculums to further investigate this popular and dynamicaspect of our society. Professional organizations such as The Inter-national Society of SportNutrition have evolved to place a scientificallybased approach to help further understand this billion dollar a yearindustry. What an extraordinary challenge this undertaking has beendue to the multitude of nutritional supplements that are currently onthe market and the plethora of these products that surface on a regularbasis.

The editors and the authors noted in this textbook firmly believethat the public has the right to know the truth regarding nutritionalsupplement ingestion—health, safety, efficacy—and quality basedscientific research is the accepted approach supported by thosecontributing to this published endeavor. However, it should benoted that even highly acclaimed researchers are not always inagreement regarding specific scientific findings, but such is thenature of research in any realm. Based on this reality, there is acritical need for professionals to bridge the gap between scientificresults and common sense approaches related to practical sports andexercise nutritional supplement strategies.

vii

A major purpose of this book is to provide detailed analysis ofnutritional supplementation supported by, whenever possible, repli-cated scientific research regarding sports and exercise performance.The book is divided into four sections to accomplish this goal.Section 1 delves into the industrial component as well as the psy-chological nature of the consumer-based nutritional supplementgame. In Section 2, strong emphasis is placed on nutrient-densefood/fluid ingestion basics. Section 3 provides information regard-ing specialized nutritional supplements and strategies, and Section 4addresses the present and future status of nutritional supplements insports and exercise environments. This book provides the readerswith a viable up-to-date reference guide, keeping in mind thatpublication time frames limit the inclusion of current researchoutcomes. We have attempted to include revelant nutritionalsupplement information that is timely and useful in an ever-evolvingindustry.

Mike GreenwoodDouglas Kalman

Jose Antonio

viii Preface

About the Editors and Contributors

EDITORS

MIKE GREENWOOD PHD, FISSN, FNSCA, FACSM, CSCS*DMikeGreenwood, PhD, is currently a Professor in the Department ofHealth, Human Performance, and Recreation at Baylor University.At Baylor he serves as the HHPR Graduate Director for ExercisePhysiology/Strength and Conditioning as well the Research Coor-dinator primarily involved with the Center for Exercise, Nutrition,and Preventive Health and the Exercise and Sport NutritionLaboratory [http://www3.baylor.edu/HHPR/]. Dr. Greewood is aFellow of the International Society of Sport Nutrition (ISSN),National Strength and Conditioning Association (NSCA), andAmerican College of Sport Medicine (ACSM). He is certified as astrength and conditioning specialist recognized with distinction bytheNSCA and has previously served as aNCAA collegiate baseball/basketball coach as well as a strength training/conditioning

ix

professional. He is currently serving on the Advisory Board of theISSN and the NSCA Certification Commission Executive Council.His primary lines of research are in the area of sport/exercise nutri-tion and strength and conditioning. Dr. Greenwood serves on theEditorial Boards of the Strength and Conditioning Journal and Jour-nal of the International Society of Sports Nutrition and has reviewedmanuscripts for Medicine and Science in Sports and Exercise. In2003, he received the Educator of The Year Award from theNational Strength and Conditioning Association.Mike_Greenwood@baylor.edu

DOUGLAS S. KALMAN PHD, RD, FISSN, FACNDr. Kalman is currently a Director in the Nutrition and Endocrinol-ogyDivision ofMiami ResearchAssociates. He has been active in thesports nutrition community for more than a decade. Dr. Kalmanhas worked with professional, collegiate, and high-level amateurathletes inside and outside the United States. His publications havebeen announced in numerous scientific journals and popular mediaoutlets. Dr. Kalman is a co-founder of The International Society ofSports Nutrition (ISSN) and an associate editor for targeted journals.In addition, he is on the faculty of New York Chiropractic Collegeand Florida International University.dkalman@miamiresearch.com

x About the Editors and Contributors

JOSE ANTONIO, PHD, FISSN, FACSM, CSCSJose Antonio, Ph.D. is the Chief Executive Officer of the Interna-tional Society of Sports Nutrition (ISSN) and one of its co-founders.Dr. Antonio earned his Ph.D. from the University of Texas South-westernMedical Center (UTSWMC) inDallas and completed a post-doctoral fellowship in endocrinology and metabolism at theUTSWMC.His latest bookproject is theEssentials ofSportsNutritionand Exercise (2008 Humana Press). In addition to heading the ISSN,he is a scientific consultant to VPX and Javalution, and a popularconsultant to the sports supplement industry. For more information,go to www.joseantoniophd.com

About the Editors and Contributors xi

CONTRIBUTORS

SHAWN M. ARENT, PHD, CSCSDr. Arent is an Assistant Professor in the Department of ExerciseScience and Sport Studies at Rutgers University, where he is also theDirector of the Human Performance Laboratory. He completedboth his MS and PhD in Exercise Science at Arizona State Univer-sity. He received his BA from the University of Virginia and is aCertified Strength and Conditioning Specialist with the NSCA. Heis on the national staff for the U.S. Soccer Federation and providesperformance enhancement advice for a variety of athletes. Hisresearch focuses on the relations between the stress response, health,and performance and has been funded by various sources includingthe NIH, RWJF, and nutritional biotechnology companies.shawn.arent@rutgers.edu

xii About the Editors and Contributors

KRISTEN M. BEAVERS, MS, RD, CPTMrs. Beavers is a PhD student in Exercise, Nutrition, and PreventiveHealth at Baylor University in the Department of Health, HumanPerformance, and Recreation. She received her BS degree from theDivision of Nutritional Sciences at Cornell University and herMPHdegree from the School of Public Health at the University of NorthCarolina at Chapel Hill. Mrs. Beavers is a Registered Dietitian andis certified through the American College of Sports Medicine as aPersonal Trainer.Kristen_Beavers@baylor.edu

THOMAS BUFORD, MS, CSCSMr. Buford is currently pursuing a PhD in Exercise, Nutrition, andPreventative Health at Baylor University and is a research assistant

About the Editors and Contributors xiii

in the Exercise and Sport/Biochemical Nutrition Laboratories. Hehas a Master’s degree in Applied Exercise Science from OklahomaState University, where he was awarded the Graduate ResearchExcellence Award. Mr. Buford also holds a Bachelor’s degreefrom Oklahoma Baptist University in Secondary Education. Heholds CSCS and NSCA-CPT certifications from the NationalStrength and Conditioning Association as well as the CertifiedSports Performance Coach certification through United StatesWeightlifting. He is a member of several professional organizations.Thomas_Buford@baylor.edu

ALLYN BYARS, PHD, CSCSDr. Byars received a BA in Physical Education from HendersonState University, an MSEd in Exercise Physiology from BaylorUniversity, and a PhD in Exercise Science from the University ofMississippi. Dr. Byars was employed at Arkansas State Universityfrom 1992 to 1999, where he served as a faculty member teachinggraduate and undergraduate courses in exercise science. He laterserved at Hardin-Simmons University in the same capacity beforejoining the Angelo State University faculty in the spring of 2005.Dr. Byars teaches courses in exercise physiology, cardiopulmonaryassessment, research design, and statistics. His areas of researchinterests include cardiopulmonary assessment, sport supplements,blood lipids, and measurement studies.allyn.byars@angelo.edu

xiv About the Editors and Contributors

BILL CAMPBELL, PHD, FISSN, CSCSDr. Campbell is an assistant professor of exercise physiology at theUniversity of South Florida, where he conducts research focusingon nutritional supplements and their effects on human performance,body composition, and metabolism. During the past few years,Dr. Campbell has coordinated clinical research on the nation’stop selling nutritional supplements. He has authored more than50 scientific papers and abstracts in relation to exercise and nutri-tion. In addition to his research agenda, he is an elected officer of theInternational Society of Sports Nutrition and assists the NationalStrength and Conditioning Association in their marketing effortstargeting students.Campbell@coedu.usf.edu

About the Editors and Contributors xv

RICK COLLINS, ESQ., JDMr. Collins is a principal in the law firm of Collins, McDonald &Gann, P.C. (www.cmgesq.com). The author of Legal Muscle, he isnationally recognized as a legal authority on sports performance-enhancing substances and is counsel to the International Society ofSports Nutrition and the International Federation of BodyBuilders.He received his law degree from Hofstra School of Law, where heattended on a full academic scholarship and served on the LawReview. He is admitted to practice in New York, Massachusetts,Pennsylvania, Texas, District of Columbia, and various federalcourts.www.cmgesq.com

xvi About the Editors and Contributors

MATTHEW COOKE, PHDDr. Cooke received his Bachelor of Science (Biomedical Sciences)with honors and his PhD in Exercise Science from Victoria Univer-sity in Australia. Dr. Cooke then completed his Post-DoctoralFellowship at Baylor University during 2006–2007. He has recentlybeen appointed as anAssistant Professor in Exercise Physiology andNutrition at Baylor University, where he will serve as a facultymember teaching graduate and undergraduate courses in exercisephysiology and nutrition. His research interests include skeletalmuscle adaptations to exercise, aging and sarcopenia, exercise per-formance, obesity, and sport supplements.Matt_Cooke@baylor.edu

About the Editors and Contributors xvii

PAUL J. CRIBB, PHD, CSCSDr. Cribb completed his PhD in Exercise and Nutritional Biochem-istry at Victoria University, Victoria, Australia. His innovativeresearch earned him a number of awards, including Investigator ofthe Year by The Australian Association for Exercise and SportsScience and Research Fellow of The Australian Academy of Tech-nological Sciences. Dr. Cribb’s technical/engineering experience andhis worldwide product manufacture and marketing expertise makehim a leading consultant in the health food industry.pcribb@bigpond.net.au

xviii About the Editors and Contributors

JOAN ECKERSON, PHD, CSCSDr. Eckerson is an Associate Professor in the Department of ExerciseScience and Athletic Training at Creighton University. She has morethan 30 publications in the area of body composition and dietarysupplementation and received the 2004 NSCA Research Achieve-ment Award in recognition of her research in sports nutrition, pri-marily in the area of creatine supplementation.JOANECKERSON@creighton.edu

About the Editors and Contributors xix

JAMES (JIM) W. FARRIS, PT, PHDDr. Farris is an associate professor of physical therapy at A.T. StillUniversity Arizona School of Health Sciences inMesa, Arizona. Heis a member of the American Physical Therapy Association and isactive in the Education, Orthopedic, and Cardiovascular sections ofthe Association. His current primary research focus is on cardiovas-cular disease prevention in overweight children and their families.Dr. Farris’s interest in sports nutrition began with his master’s workat California State University Fresno and was further defined dur-ing his doctoral work at The Ohio State University, where hefocused on carbohydrate supplementation during prolonged exer-cise. He actively maintains his interest in nutrition and athleticperformance through an online sports nutrition continuing educa-tion course for health professionals, and privately working withselect clientele from team sport athletes to long-distance runnersand cyclists desiring to optimize their nutrition for training andcompetition. Dr. Farris’s interest in nutrition goes beyond the opti-mization of sports performance and into the area of injury repairand rehabilitation.jfarris@atsu.edu

xx About the Editors and Contributors

SUSAN M. KLEINER, PHD, RD, FACN, CNS, FISSNDr. Kleiner is the owner and president of High Performance Nutri-tion, LLCTM (Mercer Island, Washington), a consulting firm specia-lizing in media communications, industry consulting, and personaland team counseling. She is the author of seven books, includingPower Eating1, 3rd edition (Human Kinetics, 2007), The PowerfoodNutrition Plan (Rodale, 2006), andTheGoodMoodDiet (SpringboardPress, 2007).susan@powereating.com

About the Editors and Contributors xxi

JAMIE LANDIS, PHD, MD, CSCSDr. Landis received a BS in Biology from Ferris State University,followed by an MS in Endocrine Physiology and a PhD inNeuroscience, both from Bowling Green State University. HisMD was earned at the University of Toledo (formerly MCO),followed by an internship in medicine at Michigan State Universityand a residency appointment in Physical Medicine and Rehabilita-tion at the Mayo Clinic. He also holds the CSCS. He volunteers histime as a youth weightlifting, conditioning, and football coach. Hehas presented his workd at national meetings since 1989 and has co-authored several textbook chapters and research articles. Currentlyan Associate Professor of Biology, Dr. Landis was selected for the2006 Lakeland College Excellence in Teaching Award and wasrecognized as one of the Best Educators in the State by OhioMagazine.jlandis@lakelandcc.edu

xxii About the Editors and Contributors

RAFER LUTZ, PHDDr. Lutz is an associate professor of sport and exercise psychologyin the Department of Health, Human Performance, and Recreationat Baylor University. A former winner (2001) of the DissertationAward by the American Alliance for Health, Physical Education,Recreation, and Dance’s Sport Psychology Academy, Dr. Lutz’sresearch focuses primarily on the psychology of exercise participa-tion and related health psychology topics, although he has second-ary interests in the study of sport performance enhancement. In hisbrief career, Dr. Lutz has published 22 papers, 13 as first or secondauthor, in well respected, peer-reviewed journals such asBehaviouralBrain Research, Journal of Sport and Exercise Psychology,AmericanJournal of Health Behavior, and Psychology of Sport and Exercise.Additionally, Dr. Lutz has been the primary presenter or co-presenter of more than 45 offerings to national and internationalscientific societies such as the North American Society for thePsychology of Sport and Physical Activity, American College of

About the Editors and Contributors xxiii

Sports Medicine, American Psychological Association, and AmericanPsychological Society. A former Academic All-American golfer,Dr. Lutz has served as a performance enhancement consultant fora variety of business organizations, individual athletes, and athleticteams.Rafer_Lutz@baylor.edu

CHRISTOPHER J. RASMUSSEN, MS, CSCSChristopher J. Rasmussen MS, CSCS, serves as the Research Coor-dinator for the Exercise & Sport Nutrition Laboratory within theDepartment of Health & Kinesiology at Texas A&MUniversity inCollege Station, TX. Christopher received his Bachelor’s degreefrom Kansas University andMaster’s degree from the University ofMemphis. Contact information: crasmussen@hlkn.tamu.edu

xxiv About the Editors and Contributors

MONICA C. SERRA, MS, RD, ATCMs. Serra is a PhD student in Exercise, Nutrition, and PreventativeHealth at Baylor University in the Department of Health, HumanPerformance, and Recreation. She is an adjunct lecturer in theDepartment of Health, Human Performance, and Recreation atBaylor.Ms. Serra received her BS degree fromDuquesne Universityin Athletic Training and her MS in Nutrition from Case WesternReserve University. She is a Registered Dietitian and CertifiedAthletic Trainer.Monica_Serra@baylor.edu

About the Editors and Contributors xxv

MARIE SPANO, MS, RD, FISSNMs. Spano is a nutrition communications expert and consultant.She has written several freelance articles for trade publications andpopular press magazines as well as two book chapters for sportsnutrition textbooks. She has counseled hundreds of individuals onweight loss and sports nutrition, is the Vice President and Fellow ofthe International Society of Sports Nutrition, and is a registereddietitian with an MS in Nutrition from the University of Georgiaand BS in Exercise and Sports Science from the University of NorthCarolina, Greensboro.mariespano@comcast.net

xxvi About the Editors and Contributors

COLIN WILBORN, PHD, CSCS, NSCS-CPT, ATCDr. Wilborn is an Assistant Professor of Exercise and Sport Scienceat TheUniversity ofMaryHardin Baylor. He has a PhD in Exercise,Nutrition, and Preventive Health and is a Certified Strength andConditioning Specialist and Certified Athletic Trainer. He served astheWeight Training Studies Coordinator for the Exercise and SportNutrition Laboratory at Baylor University and has been involved innumerous clinical studies investigating the effects of various sportssupplements on health and performance. In addition, Dr. Wilbornhas designed both nutrition and strength and conditioningprograms for collegiate football, soccer, basketball, and softballathletes. He has published research on the effects of sport supple-ments and exercise on body composition, metabolism, and perfor-mance.cwilborn@umhb.edu

About the Editors and Contributors xxvii

TIM N. ZIEGENFUSS, PHD, FISSN, CSCSDr. Ziegenfuss is the Chief Executive Officer of The Ohio ResearchGroup of Exercise Science and Sports Nutrition. He is a well knownauthor, speaker, and researcher with expertise in exercise training,nutrition, dietary supplements, and sports performance. He is aFellow of the International Society of Sports Nutrition, a CertifiedStrength and Conditioning Specialist, and has recently beenappointed Chair of the Exercise Physiology and Sports Nutritionprogram at Huntington College of Health Sciences. Dr. Ziegenfussearned a Bachelor of Science fromLockHavenUniversity, aMasterof Science from Purdue University, and a Doctorate from KentState University. During his 5-year tenure as a professor, he taughtundergraduate and graduate level courses in exercise physiology,metabolism and body composition, anatomy, physiology, patho-physiology, and sports nutrition at Lock Haven University andEastern Michigan University. In addition to authoring and co-authoring book chapters on nutritional ergogenic aids, antioxi-dants, protein, and over-the-counter hormones, he has writtennumerous articles for Physical Magazine, Muscular Development,

xxviii About the Editors and Contributors

and Flex. Because of his unique ability to ‘‘connect the dots’’between diet, supplements, and exercise science, Dr. Ziegenfuss isroutinely sought as a consultant by top supplement companies andelite athletes.tziegenfuss@wadsnet.com

About the Editors and Contributors xxix