Supplements and Sports Foods

supplement

ingested in addition to diet to achieve specific health or performance benefit

sports food

practical sources of nutrition

medical supplements

treat clinical related issues

ergogenic supplements

enhance athletic performance

funtional foods

super foods, high bioactivity

most common reason for usage

performace benefits and other athletes are using

prohibited substances

anabolic steroids, stimulants

prohibited methods

altering physiological condition

stimulants

caffine, amphetamine, ephedrine, cocaine

anabolic agents

testosterone, DHEA, androsteredione

Alcohol and beta blockers

metoprolol, propranolol

diuretics/masking agents

bumetanide, furosemide

street drugs

marijuana, heroin, THC

peptide hormones

analogues, GH, HCG, EPO

anti-estrogens

anastrozole, tamoxifen

beta 2 agonists

bambuterol, formoterol

permissable

athlete department is allowed to provide supplement

impermissible

athlete department may not provide

AIS

classifies supplements into categories based on level of scientific evidence and safety

group A

most evidence for safety and effectiveness

nutrient label

FDA approve product

supplement label

not necessarly approved product

proprietary or herbal blends

red flag

micronutrients with common need for supplementation

calcium, vitamin D, iron

probiotics

live microorganisms that influence microbiome of GI tract

Omega-3 fatty acids

can improve perfomance and recovery

sport drink contents

carb 6-8%, Na 10-35 mmol/L, K 3-5 mmol/K

electrolyte supp components

carb 2-4 g/100ml, Na 60mmol/L, K 10-20 mmol/L

protein supp components

protein 20-50g, low carb

meal supplements components

1-1.5 kcal/ml, protein 15-20%, carb 50-70%, low fat

energy bars components

carbs 20-50 g, protein 5-10g, fat low, fiber low

sport gels and chews comp

gel: 25 g, jelly chew 50 g carbs

beta alanine

acts as a buffer, improves high intensity performance

creatine monohydrate

increases PCr resynthsis rate, enhancing short, high intensity workouts, increase in strength and muscle

sodium bicarbonate

buffer to improve performance in short, high intensity, delay fatigue

nitrate

increases nitric oxide production, improve blood flow to muscles

caffine

stimulate, decreased percieved excertion, increase awareness

role in recovery

creatine, collagen, vitamin C

anti-inflammatory

curcumin, tart cherry juice

vitamin C

promotes collagen production

unsafe

androstenedione, DHEA, ephedrine