Dietery supplement in sports

Bodybuilding supplementsPrepared By : Osama Abubakir Bilal Abdulla Ahmad Rauof Ahmad Burhan

KEY OBJECTIVES

Why have we chosen this subject?What is the body building supplement?When has it used for the first time? And where?What are the types of nutritional supplements?What are the advantages and disadvantages?Recommendation

A visit to the health food store can be an overwhelming experience. It's tough to figure out what to choose from among the all of dietary and nutritional supplements on the shelf. From vitamins to minerals to weight loss pills, there are thousands of options to choose from. But do you really need any of them? Do they really work, and if so, which ones are best?

What is the dietary Supplement ?According to FDA : A dietary supplement is a product intended for ingestion that contains a "dietary ingredient" intended to add further nutritional value to (supplement) the diet.

What are Bodybuilding supplements ? aredietary supplementsspecifically marketed to those involved inbodybuilding, weightlifting andathletics. Among the most widely used are : vitamins,protein,branched-chain amino acids(BCAA),glutamine,essential fatty acids, meal replacement products,creatine, weight loss products andtestosteroneboosters.

History

Bodybuilding developed in the late 19th century, promoted in England by the 'Father of Modern Bodybuilding, German-born Eugen sandow He allowed audiences to enjoy viewing his physique in "muscle display performances

In October 1994, the Dietary Supplement Health and Education Act (DSHEA) was signed into law in the USA. Under DSHEA, responsibility for determining the safety of the dietary supplements changed from government to the manufacturer and supplements no longer required approval from the U.S

Most common supplement in Bodybuilding Protein Vitamins and Minerals Fat burnersCreatine AMINO ACIDSTestosterone boostersEssential Fatty acids

Protein Considered as the essential building blocks of a human body, proteins are mainly taken by bodybuilders as well as performing athletes. supplements are sold in ready-to-drink shakes, bars, meal replacement products, bites, oats, gels and powders. Protein powders are the most popular, The powder is usually mixed with water, milk or juice and is generally consumed immediately before and after exercising, or in place of a meal.

Protein

The sources of protein are as follows:Whey protein : The most commonly used form of protein is the whey protein. It is essential and helpful for muscle recovery and is easily digested by the human body.

Casein protein or milk protein :A form of protein Its a great protein to take before bed or for going long hours with out a source of protein.

Soy protein :The third form of protein is soy and it also contains all the essential amino acids that prove to be a suitable alternative for pure vegetarians.

Egg-white protein : is considered to be lactose- and dairy-free protein.

Advantages of protein supplements

Grab & Go.No Refrigeration & very portable.Can save your money.Proper protein timing is essential to maximizing muscle gains. Protein supplements provide you with the ability to have a fast digesting or slow digesting protein meal whenever you need it.

Advantages Weight gainers offer high calorie foods that are easily broken down, and less filling.Protein supplements are often fortified with vitamins and minerals, making them a multi-dimensional protein food.

Possible side effect of protein supplement usingincreased bowel movementbloating, cramps reduced appetite,kidney stone and renal failureGain FatHave Digestive TroubleDevelop GoutBreathe odor

Vitamins : Vitamins function in the human body as metabolic regulators, influencing a number of physiological processes important to exercise or sport performance .

Supplementation is important for the treatment of certain health problems but there is little evidence of benefit when used by those who are otherwise healthy

CreatineCreatine is an organic acid naturally occurring in the body that supplies energy to muscle cells for short bursts of energy via creatine phosphate replenishment of ATP. creatine can be found naturally in many common foods such as herring, tuna, salmon, and beef.

Benefits of creatine A number of scientific studies have shown that creatine can :improve strengthenergy muscle massrecovery times. In addition, recent studies have also shown that creatine improves brain function.and reduces mental fatigue.

Possible side effect of creatine supplementCreatine causes kidney and liver damageCreatine causes gastrointestinal distressIncrease muscle swellingCrampingLeads to weight gain

Fat Burners Fat Burners supplements are used in various bodybuilding products with the main aim of increasing the existing metabolism, heart rate, the body temperature reducing feeling of pain and tiredness which in turn allows the human body to burn its fat content at warp speed.

A thermogenic supplement comprises of the ECA which are caffeine, aspirin and ephedrine.

Fat Burners side effect taking high doses of ephedrine can have serious effects, including palpitations, anxiety, insomnia, vomiting and dizziness.

Amino acids are important for bodybuilders and strength trainers since they support protein synthesis and muscle building. There are many free-form amino acids, which can be used singly or in combination with other amino acids.

Types of amino acid :

BCAAs :Reduce muscle sorenessThe branched-chain amino acids (BCAAs), leucine, isoleucine and valine, are unique because they are the only amino acids used directly by muscle as energy during exercise Thus, they can become depleted quickly .

Glutamine :is the most abundantamino acidfound in human muscle and is commonly found in supplements or as a micronized, instantlysoluble powder because supplement manufacturers claim the body's natural glutamine stores are depleted duringanaerobic exercise.

Benefits of Amino Acids Improved PerformanceImproved RecoveryMuscle SparingIncreased Mental FocusReduced FatigueGreater Fat BurnIncreased EnduranceImproved Muscle Growth

Testosterone boostersTestosterone benefits cardiovascular health, mood, energy, immune function, cognitive function and protects against osteoporosis.They maybe extracted from herbs that Boost testosterone naturally but it has not shown to be that effective supplement .

The essential fatty acidsThese cannot readily be made in the body, but are required for various functions within the body to take place.Most common fatty acid supplement in bodybuilding is omega3 which found in fish oil and some vegetable oils .

Benefits of Omega - 3Enhance stamina by 40 - 60% Improve muscular development Allow more frequent training Speed recovery from training sessions. Speed healing of injuries Improve concentration Improve cardiovascular function Lower the insulin requirements in people with type 1 diabetes.

Does Omega-3 have an side effects?Although very rare, Omega-3 may have some side effects including allergic reaction, bleeding, diarrhea

Do they really work ? In addition to being potentially harmful, some have argued that there is little evidence to indicate any benefit to using bodybuilding supplements. For example, according to the IOC, no results had been reached in determining whether or not an individual in exercise training benefits from protein and amino acid supplements.

The U.S. Food and Drug Administration (FDA) does regulate dietary supplements; however, it treats them like foods rather than medications. Unlike drug manufacturers, the makers of supplements dont have to show their products are safe or effective before selling them on the market.

The US FDA reports 50,000 health problems a year due to dietary supplements and these often involve bodybuilding supplements.

Can I take Supplement with out prescription ?Yes , as we mention it before supplements are considered as a food not drug so it doesnt need any prescription . however , we need to be cautious about using some supplement like fat-burners and creatine for possible side effects .

How much Supplements should I take?Optimal doses of all types of the supplements have not been established for any condition. Quality and active ingredients insupplementsmay vary widely from maker to maker. This makes it very hard to establish a standard dose.

Refrences www.bodybuilding.comhttp://www.webmd.com/http://www.fda.gov/http://healthyeating.sfgate.com/http://www.livestrong.com/ConsumerLab.com

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