Post on 25-Dec-2015
Bodybuilding supplements are dietary in nature
They are used to replace meals, promote weight gain/loss or improve athletic performance.
Vitamin/mineral supplements
Protein
Amino acids
Glutamine
Creatine
Testosterone boosters
They are sold as either single ingredient or blends (Stacks)
Annual sales in the US is over $2.7 billion
Wikipedia & Consumer Report
What is a Supplement ?
-Our body can only absorb so much of a substance
-Every individual reacts differently to supplements
-Often the substance is harmful to our organs
(our filter = the liver, kidneys)
- Excess supplements are removed from the body in the form of perspiration, urine or stool.
Thus, simply giving us expensive excrement !
Basic Physiology
VITAMINS
Hypervitaminosis – too much can be toxic and can cause death
Vitamin A- G&D, maintenance of immune system and good vision (retinol/carotenes)
B (complex for stress) Thiamine, riboflavin, niacin, folic acid (wheat, barley)
C Ascorbic acid (helps with collagen in the skin) avoid scurvy (citrus)
D (allows for Calcium and phosphate absorption) “The sunshine vitamin” (prevents rickets)
E Eight fat soluble compounds (corn oil, soybean oil, becel, salad dressings)
K Found in green leafy vegetables (aids in blood clotting and anaerobic respiration)
All minerals are metals that come from the earth’s crust
Plants are able to absorb the metals whereas humans can’t digest mineral rich rocks and dirt. Therefore we get our DRA from eating the plants (fruit/vegetables)
Essential minerals
Calcium (squash, beans, green leafy vegetables-especially spinach) carbonate & citrate BONES,TEETH & MUSCULAR GROWTH
Chloride & Sodium- sea and table salt, clams, butter ELECTROLYTES
Magnesium- nuts, seeds, whole grains ENZYME ACTIVITY
Phosphorus- milk products, red meat, seafood, seeds, peanuts METABOLISM
Sulfur- cabbage, cauliflower, cranberries, garlic, onions BLOOD, SKIN, RESISTS BACTERIA
MINERALS
Iron- (hemoglobin) soybeans, lentils, spinach, red meat, pumpkin seeds CO2 & O2 TRANSPORT, ENERGY PRODUCTION
Zinc- liver, poultry BRAIN, IMMUNE SYSTEM AND NERVE HEALTH
Selenium- whole grains, red meat, poultry, fish ANTIOXIDANT, THYROID, HEART HEALTH
Potassium- bananas, mushrooms, molasses, parsley, fish NERVES, MUSCLES AND WATER BALANCE
Minerals continued
Molecules that inhibit the oxidation of other molecules. Antioxidants therefore reduce free radicals in the body. They reduce coronary heart disease, cancer and altitude sickness.BETA-CAROTENE
SELENIUM
VITAMIN A, C, E
LYCOPENE
LUTEIN
FOUND IN FRUITS, VEGGIES, NUTS, GRAINS, SOME MEATS, FISH AND POULTRY
THE TOP FIVE BERRIES, BROCCOLI, GARLIC, GREEN TEA & TOMATOES
ANTI-OXIDANTS
They are most commonly in the form of powders or shakes
The most common reasons to use them:
1) A teenager needs more fuel to power their workouts because their body is still growing – they require more protein overall
2) When you are first starting a program or increasing training
3) ‘Amping’ up your sessions to train for something like a marathon
4) When you are recovering from an injury
5) If you are going to become vegan
Protein Supplements
Chocolate milk is a wonderful post workout drink
Remember protein supplements are not necessary for most people a well-rounded diet is all that is needed
WHEY- is used in infant formulas and is very healthy
Whey is what is left over when milk coagulates (the soluble component of milk)
It comes in three forms –CONCENTRATE, ISOLATE AND HYDROLYSATE
Side effects – severe stomach and digestive issues
Cramping
Fatigue and weakness
Headaches and irritability
(Vegans would choose Soy derivatives)
The Three Most Common Types:Whey, Soy or Casein- AS A SOURCE OF AMINO ACIDS
This happens by increasing the formation of ATP (adenosine triphosphate)
Creatine is the fuel source in the anaerobic alactic system.
(0 to 20 seconds)HIGH INTENSITY & SHORT DURATION
It is believed that if we keep pumping our bodies full of the synthetic version will may alter or stop our bodies natural ability to make it.
CREATINE (organic acid made in the body that helps supply muscles with energy)
CAFFEINE
ENERGY DRINKS, COFFEE, CERTAIN SODAS, CHOCOLATE etc..
Cause high blood pressure and elevated heart rates
EFA’S THAT PEOPLE REQUIRE ARE :
1)OMEGA -3 FATTY ACIDS
1) OMEGA -6 FATTY ACIDS
SOURCES- FISH, SHELLFISH, FLAXSEED, WALNUTS, SUNFLOWER & PUMPKIN SEEDS, HEMP/SOYA AND CANOLA OILS, LEAFY VEGETABLES (NOT JUST COD LIVER OIL ANYMORE)
High levels of fish and Omega 3 fatty acids decrease major depression and cardiovascular health. (Inuits)
ESSENTIAL FATTY ACIDS
DON’T USE WITH BLOOD THINNERS OR ASPIRIN
LIGAVAR- COMBINATION OF G/MSM/CHON (8 WEEKS TO START TO WORK)
HUMAN GROWTH HORMONE
GLUCOSAMINE- HELPS WITH ELASTICITY AND STRENGTH OF THE CARTILAGE
MSM- HELP WITH INFLAMMATION AND PAIN
CHONDROITIN- INHIBITS ENZYMES FROM BREAKING DOWN CONNECTIVE TISSUE AND CARTILAGE
JOINT CARE – issue for the elderly or for athletes using steroids
Is one of the 20 amino acids (building block of protein)
Glutamine is produced in the muscles and sent through the blood to organs that need it.
It helps the body in times of stress
After surgery or traumatic sports injury nitrogen is necessary to repair the wounds, about one third of this nitrogen comes from glutamine
This is used for HIV/AIDS treatment to avoid muscle wasting away, for cancer patients undergoing chemotherapy
Studies are either finding insufficient evidence or that it is ineffective FOR athlete use.
GLUTAMINE
Marketed to aid in weight loss
Severe liver problems
FDA withdrew its approval
BEWARE OF ANY PRODUCT THAT CLAIMS WEIGHT LOSS
EXERCISE AND SOLID NUTRITION ARE THE KEY COMPONENTS TO A HEALTHY BODY WEIGHT ( + or – 3500 calories = one pound)
CERTAIN MEDICAL CONDITIONS LIKE THYROID PROBLEMS..ETC SHOULD BE CHECKED OUT
Unfortunately if it sounds to good to be true it is probably a marketing scam or dangerous to your health
HYDROXYCUT
In both extremes people stop seeing what they really look like and have lost touch of what a healthy person is.
A BALANCE OF:
BODY, MIND & SPIRIT