THE BAD, THE UGLY, THE GOOD FIRST ANNUAL SPORTS …...Ergogenic supplements-defined as ingredients...
Transcript of THE BAD, THE UGLY, THE GOOD FIRST ANNUAL SPORTS …...Ergogenic supplements-defined as ingredients...
Tony Ricci - D.Sc, M.S. FISSN, CSCS, PES, CDN, CNS
Assistant Professor- EXERCISE & NUTRITIONAL BIOCHEMISTRY – Long Island University, Brooklyn
International Society of Sports Nutrition- Fellow, Advisory Board & Certified Sports Nutritionist
Member – American College of Nutrition, CBNS – Board Certified Nutritionist (CNS)
Licensed/ Certified, Dietician/Nutritionist – (CDN) Department of Public Health, States of CT, NY
Certified Mixed Martial Arts Conditioning Coach – MMA CC
NSCA – Certified Strength & Conditioning Specialist NASM-Performance Enhancement Specialist
Certified – United States Track & Field Coach
Sports Science Director – Team Serra/Longo MMA
Team Dymatize - Scientific Advisory Board
Fight Performance Training – FIGHTSHAPE INTERNATIONAL LLC
INSTAGRAM – fightshape_ricci
Performance Enhancing Drugs: Dietary Supplements &
Ergogenic Aids
THE BAD, THE UGLY, THE GOOD
FIRST ANNUAL SPORTS SCIENCE SYMPOSIUM
For Your Attendance…..
Thank You!I hope to provide an brief overview of the RX, good and
bad OTC’s currently used by athletes at all levels and
then share open dialogue.
I serve on the Scientific Advisory Board for Dymatize
Sports Nutrition
My academic studies, personal research, training
experience, personal athletic experience, and field
work as Strength Coach and Sports Nutritionist have
formed my conclusion that there are OTC
supplements (providing quality assured) that are
both efficacious and safe.
The framework for this presentation is based on the
NSCA - Performance Enhancing SubstancesJay R. Hoffman, PhD; CSCS,*D; FACSM; FNSCA
Jeffrey R. Stout, PhD, CSCS, FACSM, FISSN, FNSCA
Any substance, technique or device used to improve
performance
many are placebos
Categories• Nutritional aids
• Pharmacological aids
• Physiological aids
• Psychological aids
• Mechanical or biomechanical aids
Anabolic Steroids
HGH
EPO
Insulin
IGF-1
B-Adrenergic Agonists
B-Blockers
HCG
Anabolic Steroids The synthetic (man-made) derivatives of the male sex hormone,
testosterone. Administration largely oral & injectable
Who Uses Anabolic Steroids? Olympic athletes, professional athletes, collegiate
athletes, and high school athletes have been
reported to use steroids.
Many users are not involved in sports; they use
steroids to improve appearance.
Ergogenic BenefitsMuscle Mass and Strength
• Increases in muscle protein synthesis with steroid use are likely responsible for increases in lean body mass.
• Changes occur in both recreationally trained and competitive athletes.
Commonly used, Improperly administered, easily available
Hoffman, 2002.
And because they work, in competition where supplemented athletes are competing
against those free of Rx, particularly in contact sports, beyond unfair, its outright
dangerous.
Human Growth Hormone (HGH) stimulates growth, cell reproduction & regeneration
Naturally secreted in anterior pituitary gland. Highest levels @ night during sleep
Used as a prescription drug to treat children’s growth disorders & adult growth hormone deficiency
Abused by competitors in sports since the 1970s
Banned by IOC, NCAA, CFL, Minor League Baseball and now the NFL
Only detectable through blood testing
There has been serious debate about how reliable testing is, although the World Anti-Doping Agency (WADA) says there has been a reliable test for over a year
Enhance cellular amino acid uptake & protein synthesis in skeletal muscle.
↓glucose utilization
↓glycogen synthesis
↑amino acid transport across cell membrane
↑protein synthesis
↑utilization of fatty acids
↑lipolysis
↑availability of glucose & amino acids
↑collagen synthesis
Stimulates cartilage growth
↑retention of N, NA, K, Ph
Enhances immune cell function
Recombinant human erythropoietin (rhEpo) is used to treat anemia by
stimulating the bone marrow to produce more red blood cells. rhEpo is
structurally identical to native Epo, a hormone produced primarily in
the kidney.
Injections of EPO are associated with elevations in both hematocrit
and hemoglobin.
Health risks include increased risk of blood clotting, elevations in
systolic blood pressure, a compromised thermoregulatory system, and
dehydration during aerobic endurance events.
Figure courtesy of Dr. H. Franklin Bunn.
Human Chorionic Gonadotropin
When injected into men, HCG can increase testicular
testosterone production.
Insulin
Insulin increases protein synthesis, but the side effect of
hypoglycemia can be fatal.
Amphetamines - “Greenies”
Widespread use of the stimulant since the late 1960's.
Considered by many to be the first commonly used
"performance enhancing drug.”
Ergogenic supplements- defined as ingredients that
have been shown to significantly enhance exercise
performance (e.g., helps you run faster, lift more weight,
and/or perform more work during a given exercise task)
using evidence-based research, or help athletes to stay
injury-free and/or healthy during intense training, yielding
and indirect improvement in performance.
Consequently, employing nutritional practices that help
prepare individuals to perform and/or enhance recovery
from exercise should also be viewed as ergogenic.
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$4 billion annually in US alone!!!
The sport supplement industry throughout the world has
exploded, with more than 600 sport nutrition companies
marketing over 4,000 products that produce annual sales
of more than $4 billion in the United States alone.
Are they all legit? Well they can be, completely
contingent upon the supplement, its action, and the
integrity of the company, which is where, and why, it can
get UGLY.
The Dietary Supplement Health and Education Act of 1994 ("DSHEA"), is a
1994 statute of United States Federal legislation which defines and regulates
dietary supplements. DSHEA established a formal definition of "dietary
supplement" using several criteria.
A dietary supplement:
• is a product (other than tobacco) that is intended to supplement the diet that bears or
contains one or more of the following dietary ingredients: a vitamin, a mineral, an herb or
other botanical, an amino acid, a dietary substance for use by man to supplement the diet
by increasing the total daily intake, or a concentrate, metabolite, constituent, extract, or
combinations of these ingredients.
• is intended for ingestion in pill, capsule, tablet, or liquid form.
• is not represented for use as a conventional food or as the sole item of a meal or diet.
• is labeled as a "dietary supplement."
• includes products such as an approved new drug, certified antibiotic, or licensed biologic
that was marketed as a dietary supplement or food before approval, certification, or license
(unless the Secretary of Health and Human Services waives this provision).
DSHEA IS SO
TERRIBLE…
THAT IT’S ABSOLUTELY
AWESOME!!!!!
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DSHEA can get Supplements to the Athlete Faster and Cheaper, but If not careful
in product selection- you may get a Protein Powder, Pre Workout, Weight Gainer,
with some, or all of the following.
Some ingredients in supplements and sports drinks that are either directly banned
by the International Olympic Committee's Medical Commission or that have been
shown to cause a positive doping outcome in some people:
Ephedrine
Ma Huang
Pseudoephedrine
Guarana
Strychnine
Caffeine (if consumed in sufficiently high quantities to produce a urinary caffeine
concentration of >12 µg/ml)
Methylhexaneamine
Dehydroepiandrosterone (DHEA)
Androstenedione, androstenediol
19-norandrostenedione, 19-norandrostenediol and related compounds
A USA TODAY investigation finds
that a wide array of dietary
supplement companies caught with
drug-spiked products are run by
people with criminal backgrounds
and regulatory run-ins.
THE WILD WEST
http://cces.ca/news/supplements-proven-contain-banned-substances-methylhexaneamine
FDA Warns 14 Sports Supplement Companies Of Illegal DMBA (AMP Citrate)Lecheek Nutrition (Products: Ampilean and Ampitropin)
Iron Forged Nutrition d/b/a TGB Supplements (Product: Contraband)
Nutrex Research, Inc. (Product: Adipodex)
Blackstone Labs LLC (Product: Angel Dust)
1ViZN LLC (Product: Velocity)
Core Nutritionals LLC (Product: AMP Citrate)
RPM Nutrition, LLC (Product: Red Rum SS)
Brand New Energy LLC (Product: Yellow Bullet AMP)
DSEO LLC (Products: HybriLean and PREAMP)
ENERGY????
ENERGY IS THE PRODUCT OF WHAT YOU DO OVER MONTHS,
TRAINING, SLEEP, HYDRATION, NUTRITION, …. HIGH-PERFORMANCE,
SUSTAINABLE ENERGY , EXISTS NOT IN A CAN.
NCAA Nutritional/Dietary
Supplements Warning
Before consuming any nutritional/dietary supplement product, review the product and its label with your athletics department staff! Dietary supplements are not well
regulated and may cause a positive drug test result.
Student-athletes have tested positive and lost their eligibility using dietary supplements.
Many dietary supplements are contaminated with banned drugs not listed on the label.
Any product containing a dietary supplement ingredient is taken at your own risk.
http://www.ncaa.org/nutritionandperformance
PRIMUM NON
NOCERE!!!If the Following Supplements are supported by Research for Safety and Efficacy
Then I will contend they are a viable alternative to the Rx and junk that remains on
the market, and athletes with extremely high training volumes can benefit from
such.
https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
Whey Protein Builds, maintains, and repairs muscle
Numerous clinical trials
Research findings: Optimizes muscle training
response during exercise and subsequent recovery
period No safety concerns reported at daily
recommended intakes for athletes of up to about 2.0
g/kg body weight (e.g., 136 g for a person weighing
150 lb)
Reported adverse effects: None known
Creatine - Helps supply muscles with energy for short-term, predominantly
anaerobic activity Numerous clinical trials generally showing a benefit for
high-intensity, intermittent activity; potential variation in individual responses
Research findings: Increase strength, power, and work from maximal effort
muscle contractions; over time helps body adapt to athlete-training
regimens; of little value for endurance sports. Few safety concerns reported
at typical dose (e.g., loading dose of 20 g/day for up to 7 days and 3–5 g/day
for up to 12 weeks)
Reported adverse effects: Creatine is one of the most thoroughly studied
and widely used dietary supplements to enhance exercise and sports
performance Studies have found no consistent set of side effects from
creatine use, except that it often leads to weight gain, because it increases
water retention and possibly stimulates muscle protein synthesis. Several
studies have found that supplemental creatine monohydrate, when used for
a strength-training program, can lead to a 1–2 kg increase in total body
weight in a month.
Beta-alanine Increases synthesis of carnosine, a dipeptide that buffers
changes in muscle pH, thereby reducing muscle fatigue and loss of force
production; considerable individual variation in associated muscle carnosine
synthesis. Numerous clinical trials with conflicting results.
Research findings: Inconsistent effects on performance in competitive
events requiring high-intensity effort over a short period, such as team
sports; little or no performance benefit in activities lasting more than 10
minutes. No safety concerns reported for use of 1.6–6.4 g/day for up to 8
weeks.
Reported adverse effects: Paresthesia (tingling) in face, neck, back of
hands, and upper trunk with at least 800 mg or over 10 mg/kg body mass;
pruritus (itchy skin)
Fish Oil – Omega 3 –
Increased dietary intake of omega 3 with reduced incidence in
coronary heart disease and complications related to this disease.
Inflammation Mitigation- Rheumatoid Arthritis: Fish oil treatment resulted in
decreased joint tenderness and morning stiffness, grip strength and joint activity
indices for patients supplemented with 3-6g of EPA and DHA per day (over 15
studies, RCTs)
Osteoarthritis: 5 studies with benefit in WOMAC and/or VAS pain ratings, QOL
Along with curcumin, vitamin D and creatine, essential fatty acids in the form of
fish oils, are one class of natural compounds with exciting potential therapeutic
benefits in the treatment of traumatic brain injury (TBI).
Australian researchers published results of a study examining the effects of fish oil
on weight loss in combination with diet and exercise in the May 2007 issue of
American Journal of Clinical Nutrition. The results show that a combination of fish
oil supplements and regular exercise can reduce body fat while
also improving heart and metabolic health.
Beetroot or beet juice - Beets are one of the richest food sources of inorganic nitrate. Ingested nitrate
might enhance exercise and athletic performance in several ways, primarily through its conversion into nitric
oxide in the body. Growing number of clinical trials investigating beetroot juice or concentrate as an
ergogenic aid have been published since 2007. Beetroot has generally improved performance and
endurance to different extents compared with placebo among runners, swimmers, rowers, and cyclists in
time trials and time-to-exhaustion tests, but not in all studies.
Beta-hydroxy-beta-methylbutyrate (HMB) Helps stressed and damaged skeletal muscle cells restore
their structure and function. Research findings: Might help speed up recovery from exercise of sufficient
amount and intensity to induce skeletal muscle damage.
Caffeine: Blocks activity of the neuromodulator adenosine; reduces perceived pain and exertion. Numerous
clinical trials with mostly consistent results. Research findings: Can enhance performance in endurance-
type activities (e.g., running) and intermittent, long-duration activities (e.g., soccer) when taken before
activity- Glycogen Sparing, Mental Alertness, Altered Pain Perception.
Essential Amino Acids: EAAs alone stimulate as much protein synthesis as a whole protein with the same
EAA content .
The Future will include Nootropics and supplements that enhance Brain performance.
Food Remains Foundational
Let food be thy medicine, and let thy
medicine be food." Hippocrates
A Poor Diet Supplemented, is still, A Poor Diet
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To Remain Updated in Sports Nutrition, Ergogenic Aids
and Supplementation –
Refer to:
http://www.sportsnutritionsociety.org/
The ISSN
THANK YOU!!!
QUESTIONS – DISCUSSION!!
Body is 40 - 75% water. Under normal conditions the body can survive
30 – 40 days without food, as few as 4 days without water.
Water affects athletic performance more than any other nutrient.
Water loss 1%/bdywt can increase core temp.
2% can lead to significant decline in performance .
3 - 5 % cardiovascular strain and inability to dissipate heat.
7%, collapse is likely.
Average requirement for adults is 2 to 2.7 quarts (1.9 - 2.6L) per day.
This is the amount required to replace fluid loss in urine and does not
include insensible loss from skin, lungs, and loss in feces.
Athletes sweating profusely for several hours can exceed 1.9qt/h (1.8L/h)
of water loss.
Athletes sweating profusely throughout the day may need to consume as high as 2 extra gallons per day.
Proper hydration levels can be monitored by weighing athletes before and after practice.
Drink at least 2 to 3 cups of fluid for every pound of bdywt lost.
Or ingest a fluid volume that is 125% of sweat loss, i.e.,
(1 liter of sweat loss equals
1.25 liters of fluid intake).
Drink 16 ozs. of cool water 2 hours before
work out.
During activity, drink frequently 6 to 8 ozs.
every 15 minutes.
The ultimate goal of fluid replacement in
sports is to start exercise, training or
practice, hydrated!
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