Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth...
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Transcript of Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth...
![Page 1: Supplements. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG)](https://reader035.fdocuments.us/reader035/viewer/2022062715/56649d895503460f94a6ea51/html5/thumbnails/1.jpg)
Supplements
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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
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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
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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
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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)](https://reader035.fdocuments.us/reader035/viewer/2022062715/56649d895503460f94a6ea51/html5/thumbnails/6.jpg)
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
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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
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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
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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
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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.
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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
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Improve Performance withFood not Supplements
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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
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Performance Eating• Frequency and timing of meals
and snacks• Pre, during, and post
practice/game strategies • Optimal amounts of vitamins
& minerals
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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)](https://reader035.fdocuments.us/reader035/viewer/2022062715/56649d895503460f94a6ea51/html5/thumbnails/25.jpg)
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.