supplements. a caution about supplements and drugs supplements taken to increase muscle growth...

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Page 1: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Supplements

Page 2: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

A Caution About Supplements and Drugs

• Supplements taken to increase muscle growth – Anabolic steroids– Human chorionic gonadotrophin (HCG)– Growth hormone– Dehydroepiandrosterone (DHEA) and

androstenedione– Insulin and insulin-like growth factor (IGF-1)– Beta-agonists– Protein, amino acid, and polypeptide

supplements and so-called metabolic optimizing meals

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

Page 3: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Side Effects of Anabolic Steroids• Liver damage and tumors• Reduced HDL• High blood pressure, heart disease,

cancer• Depressed immune function• Psychological disturbances• Depressed sperm and testosterone

production; breast development in males• Masculinization in women and children• Premature closure of bone growth centers

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

Page 4: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

A Caution About Supplements and Drugs

• Supplements taken to speed recovery from training –Creatine monohydrate–Chromium picolinate–Carbohydrate beverages

• Substances taken to increase intensity and overcome fatigue–Amphetamines–Caffeine

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

Page 5: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

A Caution About Supplements and Drugs

• Supplements taken to speed recovery from training–Creatine monohydrate–Chromium picolinate

• Substances taken to increase training intensity and overcome fatigue–Amphetamines–Caffeine

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

Page 6: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

A Caution About Supplements and Drugs

• Substances taken to increase endurance– Erythropoietin– Darbepoetien

• Substances taken to aid weight control– Diethylpropion, phentermine– Caffeine, PPA, ephedra– Dinitrophenol– Diuretics

• Supplement and drug use by active people

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

Page 7: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Creatine Hype or Happening• Non Essential (methionine, glycine,

arginine)• Daily requirement (2-3 g) - half from food• Food Sources (red meat & fish)• Human body stores about 120 g/70 kg

male• 95% stored in skeletal muscle

(31% > FT fibres)• Can load Creatine similar to CHO

Page 8: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Creatine - Mechanisms of Action• ATP & PCR = the Phosphagen Energy

System• PCR replenishes ATP during all-out max

effort• Resynthesis of PCR during recovery from

high intensity exercise (i.e. between sets/shifts)

• May have a role as a H+ buffer• FCR & PCR osmolarity draws H2O into

cells• May stimulate protein synthesis• May decrease protein degradation

Page 9: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Creatine Supplementation• Creatine monohydrate most common

• Powder, tabs, gels, liquids, chewing gum & candy

• Mixed with glucose, sodium or taurine• Select "Good Manufacturing Process"• Loading dose of .3 g/kg - 5 to 6 days• Maintenance .03 g/kg/day ongoing (2 - 5

g/day)• Creatine + 90g CHO increase transport into

muscle• Stored with water in muscle cells – weight gain• Adverse effects – some reports of cramping

Page 10: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Deception is Everywhere• Independent testing of glucosamine

tablets has shown one-third of brands do not contain what is on the label, many are formulated with chondroitin which was not tested, none of the pills sold provide the dose used here, and a few havebeen found to contain unacceptablelevels of manganese.

• If you choose a glucosamine product,buy one that has been tested forquality and discuss it with your physician.

Page 11: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Advice on Supplements• Know what you’re taking• Watch out for supplements that promise

to make you bigger, faster, stronger• Ultimately the athletes responsibility • Don’t take supplements – period• Unregulated industry

– Contaminated, adulterated, misleading, inconsistent

• Unscrupulous industry - Spiked – testosterone• Health Effects• Positive Drug Test

Page 12: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Improve Performance withFood not Supplements

Page 13: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Performance Eating• Can definitely improve

performance• It's about water and food – not

supplements• Optimal hydration• Optimal energy intake• High carbohydrate – moderate protein - low fat

Page 14: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Performance Eating• Frequency and timing of meals

and snacks• Pre, during, and post

practice/game strategies • Optimal amounts of vitamins

& minerals

Page 15: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Performance Eating

• Familiar - food the athlete likes• Travel – bus, arena,eating out, etc.• Food Safety• Communicable disease prevention• Every day - not just game day• Fall off, get back on

Page 16: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Hydration and Performance

• 60% of the Body - 70% of Muscle• Last for months w/o food - days w/o water• Many Functions - key role in heat dissipation

– 75 - 80% of energy during muscle contraction is converted to heat

• As little as 1-2% dehydration can impact performance

• 5 - 6% heat illness (confusion, weakness, etc)• High intensity & equipment tax the bodies

cooling system• Dehydration can be cumulative

Page 17: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Fluid Recommendations• Maintain an optimal hydration status daily• Consume 2-3 cups (500 – 750 ml), 2-3 hrs prior

to practice (pre-hydrate)• Consume 2-3 cups 10-15 min prior to practice• Ideal circumstances can absorb about

1 l/hour (~1/2 of loss)• Drink a couple of mouthfuls between each shift• 250 to 300 ml (8 to 10 oz) every 15-20 min• Cool water is best

Page 18: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Fluid Recommendations• Mandatory fluid breaks during

practice• Bonus – easy access to amount and

type of fluid required• Replace each pound lost with 3 cups

of fluid (re-hydrate)• Thirst is a poor indicator of hydration

status• Urine should be a pale yellow or

straw colour• Keep water bottles clean

Page 19: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Should Sport Drinks Do a Shift?

• Yes! Can help sustain high level performance• 6-10% CHO drinks absorbed as well as water• Sodium helps increase absorption of CHO &

water• During activity – 0.5 to 1 g/kg/hr during activity

– maintain blood sugar, preserve glycogen• Experiment during practice• Second and third periods for sure• Post game/practice replace fluids and carbs• Home made 1 l Juice - 1 l Water – 1/2 tsp Salt

Page 20: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Caffeine Supplementation• Moderate doses of caffeine ingested 1 h prior

to exercise enhance the performance of certain types of endurance exercise in the laboratory

• Many studies have found performance

enhancing benefit of caffeine endurance as well as intermittent activity

• Doses of up to 6 mg/kg/day providebenefit - do not promote dehydration

• No longer on WADA list asbanned substance

Page 21: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Caffeine Supplementation

US Navy Seal Training – Hell WeekCold, nearly total sleep deprivation, continuous, often intense physical activity, extensive psychological stressors100, 200, 300 mg doses or placebo – after 3 days sleep deprivationDose related improvements in visual vigilance, choice reaction time, repeated acquisition (a test of memory and learning)Reduction in fatigue related injuries and deaths

Page 22: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Caffeine SupplementationThe greatest effect was one hour after ingestion; however, significant effects persisted for 8 hours

Caffeine, in doses of 100 to 600 mg, can maintain cognitive performance, especially in situations of sleep deprivation

Even in the most adverse operational circumstances, moderate doses of caffeine had unequivocal, beneficial effects on cognitive performance

Page 23: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Typical Caffeine ContentTable 1 Caffeine content in various dietary and other sourcesSource Caffeine content (mg) volume or weight

Coffee 40–180 150mLTea 25–50 150mLCocoa 5–10150mLChocolate bars 5–20 100 gSoft drinks 20–40 250mLEnergy drinks 30–85 250mLRed Bull 80 canOTC medications 30–200 1 tablet

Page 24: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

A Caution About Supplements and Drugs

• Supplements taken to increase muscle growth:

– Anabolic steroids– Human Growth hormones– Dehyroepiandrosterone (DHEA) and androstenedione– Insulin and insulin-like growth factor (IGF-1)– Beta-agonists– Protein, amino acid, polypeptides supplements adn so-

called metabolic optimizing meals.

Page 25: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)

Side Effects of Anabolic Steroids• Liver damage and tumours• Reduced HDL• High blood pressure, heart disease, cancer• Depressed immune function• Psychological disturbances• Depressed sperm and testosterone production;

breast development in males• Masculinization in women and children• Premature closure of bone growth centers.