Importance of Supplements?
Sup.
Timing
Micronutrients
Macros + Fibre
Calories/Energy Balance
Take a step back… Total PRO intake
• Daily intake: 1.4-2.7g/kg BW• Sweet-spot: 2g/kg BW
trainees/athletes• Supplements just allow intake
to be hit more easily• E.g. 90 kg lifter: 180g PRO
from whole food is a LOT
© Danny Lennon 5
Peri-workout PRO intake
9
© Aragon & Schoenfeld, 2013, JISSN
Whey vs. Casein
PRO Supps & Women…
Amino Acids
Millward DJ, Layman DK, Tomé D, Schaafsma G. Protein quality assessment: impact of expanding understanding of protein and amino acid needs for optimal health. m J Clin Nutr. 2008 May;87(5):1576S-1581S.
What about adding “pro-anabolic” amino acids???
Kerksick et al. 2006• 12 weeks – 4x session/week• Resistance-trained men (mean: 84kg, 17%
BF)• 3 PWO supp groups:– 48 g per day CHO placebo (P)– 40 g/d whey protein + 8 g/d casein (WC)– 40 g/d whey protein + 3 g/d BCAA+ 5 g/d L-
glutamine (WBG)
• Only difference in kcal & macros was the intended difference in PRO between the protein groups and the carb group
© Adel Moussa, SuppVersity.com
Dangin, Martial, et al. "The digestion rate of protein is an independent regulating factor of postprandial protein retention." American Journal of Physiology-Endocrinology And Metabolism 280.2 (2001): E340-E348.
Dangin study on 6 young men found : the same amino acids you will find in casein will induce a negative leucine balance, when they are administered in their isolated form
© Danny Lennon 18
Taken from: Kimball et al., ‘Role of insulin in translational control of protein synthesis in skeletal muscle by amino acids or exercise,’ Journal of Applied Physiology, 2002,93(3)1168-1180
ISSN Position Stand
“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.”
Journal of the International Society of Sports
Nutrition 2007, 4:6
LOL!
“There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.”
Journal of the International Society of Sports Nutrition 2007, 4:6
Creatine supplementation with specific view to
exercise/sports performance• Supplementation increases creatine
storage and promotes a faster regeneration of adenosine triphosphate between high intensity exercises
• 0.1 g/kg of body weight combined with resistance training improves training adaptations at a cellular and sub-cellular levelCooper et al., Journal of the International Society of Sports
Nutrition 2012, 9:33
Caffeine
• ~3-6 mg/kg• Supps > coffee• Endurance, intermittent/field & time-
trial performance• Strength-power performance?• Can improve glycogen resynthesis
Hobson et al. 2012
• Meta-analysis of 15 studies• median improvement of 2.85%
compared with a placebo• exercise lasting 60–240 s was
improved• as was exercise of >240 s• there was no benefit of β-alanine on
exercise lasting <60 s• Dosage used 2.4-6.4g per day
Others of Interest
• HMB • D-aspartic acid• Tribulus• Health/Micronutrients
Wilson et al. 2014
TOUGH training program:• 8 weeks progressive training• 2 weeks overreaching• 2 weeks tapering off
Wilson et al., The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle
mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-
controlled study, ‘European Journal of Applied Physiology’, June 2014, Volume 114, Issue 6, pp 1217-1227
Wilson et al. 2014
• HMB-FA vs. Placebo
D-Aspartic Acid
• One human study: – 12 days: 42% testosterone increase – 3 days after stopping,:T still 22% above
baseline• But… still within normal physiological
limits (600mg/d dose of T that actually increased size/strength raised T levels 600% above baseline!)
Tribulus Terrestris
2014 systematic review of 11 RCTs:
“Evidence to date suggests that TT is ineffective for increasing testosterone levels in humans”
Qureshi et al., 2014, A systematic review on the herbal extract Tribulus terrestris and the roots of its putative aphrodisiac and
performance enhancing effect., J Diet Suppl;11(1):64-79
Rogerson et al., 2007
• 22 Australian elite male rugby league players
• 5 weeks pre-season in either T. terrestris or placebo group(11 vs. 11)
• “After 5 weeks of training, strength and fat free mass increased significantly without any between-group differences.”
Drug-Tested Athletes
• Assess stringency of testing, look for guarentee
• Consider trade-off: Can this product actually make a difference? Worth risk?
A Sensible Approach to Supplements
Performance Supplementation
Staples• Protein• Creatine
Optional• Beta-alanine• Caffeine• Sodium bicarbonate
Other Staples
Importance of Supplements?
Sup.
Timing
Micronutrients
Macros + Fibre
Calories/Energy Balance
© Danny Lennon 48
THANKYOU!
© Danny Lennon 49
Contact Details• [email protected]• www.sigmanutrition.com• FB:
www.fb.com/dannylennonnutrition
@NutritionDanny
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