Supplements and Ergogenics lecture
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Transcript of Supplements and Ergogenics lecture
SUPPLEMENTS & ERGOGENICS
Lona Sandon, M.Ed., R.D., L.D.Assistant Professor
OBJECTIVES
List & state rational & purported benefits of supplements
Explain regulations & labeling practices for supplements
Analyze the available research on dietary supplements
Provide practical advice to athletes Recognize supplements known to be harmful Describe how various supplements might work State resources available for dietitians and athletes
to evaluate supplements and ergogenic aids
WHY ATHLETES USE SUPPLEMENTS
Improve health Improve strength & power Gain or lose weight Burn fat Enhance energy Correct nutrient deficiencies Improve performance
WHAT IS AN ERGOGENIC AID?
Ergo = “work” Genic = “to
generate” Anything that helps
to improve an athletes ability to perform better
Run faster Lift heavier Go longer
TYPES OF ERGOGENIC AIDS
Physiological – improves functioning of body systems
Ex: enhances strength training, bicarbonate buffers blunt effects of lactic acid, blood doping increases oxygen carrying capacity
Biomechanical – any equipment or devices that aids in performance
Ex: joint wraps/braces, body suits for swimming, lighter wheels in cycling
TYPES OF ERGOGENIC AIDS
Psychological – mental strategies for overcoming performance anxieties
Ex: visualization training, lucky socks, preparation rituals
Pharmacological – drugs used for the purpose of enhancing exercise performance
Ex: steroids, hormones, painkillers, amphetamines
TYPES OF ERGOGENIC AIDS
Nutritional - includes foods, supplements, special dietary practices
Ex: caffeine, creatine, amino acids, sports gels, CHO loading
WHAT ARE DIETARY SUPPLEMENTS?
Dietary Supplement Health & Education Act (DSHEA) of 1994 established definition:
Not a food, or used as a food item Must include at least one of the following:
Vitamin Mineral Herb or other botanical Amino acid Dietary substance to supplement diet A concentrate or combination of above
REGULATION OF SUPPLEMENTS
Can be marketed without proof of safety, efficacy, & quality
Products containing new ingredients must notify the FDA, but do not require prior approval
Manufacturer responsible for safety but not required to prove safety or efficacy
REGULATION OF SUPPLEMENTS
“Facts” panel required All ingredients must
be listed May include health,
nutrient content, or structure/function claims on label
Cannot claim to cure or treat disease
REGULATION OF SUPPLEMENTS (CONTINUED)
FDA does not have the resources to monitor labeling claims closely
Types of claims allowed:1. Nutrient content - “good source of
calcium”2. Health – must be one of the FDA
approved statements : “soluble fiber lowers cholesterol”
3. Structure/function – unauthorized statements: “calcium builds strong bones”
SUPPLEMENT MARKETING
Federal Trade Commission monitors marketing claims
Common marketing techniques Product endorsements by celebrities &
athletes Testimonials Scientific breakthrough claims:
Unpublished “clinical” studies Used in foreign country – “known in Europe for
years” False or untested structure/function claims
SAFETY OF SUPPLEMENTS
Safety, potency, & identity of ingredients may be unknown
Good Manufacturing Practices – GMPs
Voluntary quality control program & procedures within the industry
SAFETY OF SUPPLEMENTS
Look for USP seal 2003 guidelines
for quality, purity, ingredients, & manufacturing standards
Voluntary participation
Buy from well-known companies
EVALUATING SUPPLEMENTS
Is there scientific research to back the claims?
Are the claims physiologically plausible?
Is it safe? Is it effective? What is the cost? What are the ingredients? Consider the risk-benefit
ratio
MORE ABOUT SUPPLEMENTS
Use is common among athletes ~ 60%
Amount of active ingredient varies greatly & not always consistent with labeling
Sometimes contain illegal substances or Rx drugs
COUNSELING ATHLETES ON SUPP.
Do not simply dismiss use Understand athletes goals & reasons for supp.
use Discuss safety & effectiveness of use Explain physiological mechanisms, potential
side effects, & conditions for appropriate use Provide unbiased information Be an open-minded skeptic Stay up on supps by reading fitness magazines
& visiting supp stores
WHAT IS DOPING?
“Practice of enhancing performance using foreign substances or other artificial means” (Fink, Burgoon, Mikesky, p. 267)
Growing problem in competitive & professional sports
Oversight agencies WADA – World Anti-doping Agency USADA – US Anti-doping Agency
INADVERTENT DOPING
Unaware of ingesting the substance
Causes: Don’t know what is on the banned
substance list Unrecognizable name on ingredients
list Not included on the ingredient list,
sometimes intentionally Product contaminated during
production
COMMON DOPING AGENTS
Anabolics Prohormones and hormone releasers Fat reducers Anticatabolics Vitamins and minerals
ANABOLICS
Increase ability to build muscle tissue Examples
Testosterone Anabolic-androgenic hormones Growth hormone – HGH HMB (Beta-hydroxy-beta-methyl butyrate)
Leucine metabolite Anticatabolic, minimize PRO breakdown Appears safe & effective at dose of 3 g/d
PROHORMONES
Claim to increase production of anabolic hormones
Androstenedione; “Andro” Testosterone precursor May increase estrogen & risk for cancer Decreases HDL cholesterol Banned & illegal to market
DHEA (dehydroepiandrosterone) Testosterone & estrogen precursor Poor efficacy if any
HORMONE-RELEASER
Ornithine and arginine
Clonidine
FAT REDUCERS
Modes of action: Decrease appetite Increase fat breakdown for energy Block absorption of ingested fats
Caffeine – CNS stimulant, reduce sense of fatigue
L-carnitine CLA (conjugate linoleic acid) Ephedrine – banned, risk of stroke/death, ↑ BP
Commonly used by endurance athletes & those in aesthetic sports
ANTI-CATABOLICS
Intended to help preserve lean body mass
Examples Glutamine Branched chain amino acids Leucine Whey protein
Commonly used by body builders
NUTRITIONAL ERGOGENICS USED BY ENDURANCE ATHLETES
Branched chain amino acids
Caffeine Coenzyme Q10 Energy bars Energy gels Ginseng Glycerol
L-carnitine Medium-chain
triglycerides (MCT) Pyruvate Sodium/electrolyte
tablets Sports beverages
NUTRITIONAL ERGOGENICS USED BY STRENGTH/POWER ATHLETES
Chromium Creatine Conjugated
linoleic acid Growth hormone Anabolic steroids
Protein powders Protein bars Medium-chain
triglycerides Beta-hydroxy-
beta-methyl butyrate
FIND THE RESEARCH
MEDLINE/PubMed: Includes research/professional journals in the medical field
CINAHL: Includes research/professional journals in nursing and allied health fields
Sport Discus: Database that includes general media sources involving sport
WEB SITES
Office of Dietary Supplementshttp://ods.od.nih.gov/
US Pharmacopeia http://www.usp.org/
Consumer Labshttp://www.consumerlab.com/
SUMMARY
Sports nutritionist must be aware of supplement use Most athletes use or have tried supplements Supplements are not tested for purity, safety,
efficacy Supplements do not require FDA approval Supplements may contain banned substances Voluntary GMP and USP guidelines are used by some
manufacturers FDA & FTC have limited resources to address abuse in
the industry Buyer beware!
REFERENCES
Fink HH, Burgoon LA, Mikesky AE, eds. Practical Applications in Sports Nutrition. Sudbury, MA: Jones and Bartlett; 2012
Dunford M, Smith M. Dietary supplements and ergogenic aids. In: Dunford M, ed. Sports Nutrition: A Practice Manual for Professionals, 4th ed. American Dietetic Association; 2006.