nutritional aids

supplement

• vitamins

• minerals

• herbs/botanicals

• amino acids

• other dietary substances

• any concentrate, metabolite, constituent, extract, or combo

top used supplements

• multivitamins

• vitamin C

• protein

• sports drinks/bars

• energy drinks

dietary supplements

food category, not drugs

supplement rules

• no FDA pre-approval required

• manufacturers responsible for product safety and labeling

• labeling must include ingredients, serving size, and disclaimer if using structure/function claims

• post-market regulation : FDA can act on unsafe or misbranded products

• GMP standards enforced to ensure quality manufacturing

safety issues with supplement regulation

• don’t need to be proven safe or effective

• good manufacturing practices are difficult to enforce

• must be proven unsafe before FDA can require its removal

recalls

• muscle building

  • steroids

• weight loss

  • prescription appetite suppressants, stimulants, and laxatives

• sexual enhancement

  • active ingredients in several commonly prescribed meds

class l

reasonable probability that use or exposure will cause serious adverse health consequences or death

health consequences

• CV

  • hypertension, heart attack stroke

• renal

  • kidney damage, especially with herbs

• hepatic

  • ~20% drug induced liver injuries from supplements

• seizures

  • acute neurotoxicity can occur after ingestion of supplements with sympathomimetic properties

excess intake of water soluble

less of a concern, generally excess is excreted in urine

• supplementation with certain others can be toxic

fat soluble and minerals

arent as easily cleared, can be toxic at high levels

symptoms of toxicity

• changes to vision

• bone and joint pain

• skin changes

• muscle weakness

• diarrhea

• increased risk of breathing

• skin flushing

• heart arrythmias

WADA always prohibited

• anabolic agents

  • steroids

  • others

• peptide hormones, growth factors

  • erythropietins (EPO) and agents affecting erythropoiesis

  • peptide hormones and releasing factors

  • growth factors and modulators

• hormone and metabolic modulators

  • aromatose inhibitors

  • selective estrogen receptor modulators

  • anti-estrogenic substances

  • agents preventing activin receptor llB activation

  • metabolic modulators

• beta-2 agonists

• diuretics or masking agents

WADA comp prohibited

• stimulants

  • specified and non-specified ingredients

• cannabinoids

  • all natural and synthetic except cannabidiol

• narcotics

• glucocorticoids

prohibited in particular sports

beta blockers - end in -lol

red flags

• big claims

• promise quick and unrealistic results

• ‘alternatives’ to prescription drugs

• proprietary blends

3rd part testing

certify ingredients, batches, and/or manufacturing facilities

ergogenic

enhancing physical performance

enhance performance

1. caffeine

2. creatine

3. beta-alanine

4. nitrate

5. sodium bicarbonate

caffeine : natural alkaloid

present in leaves, fruits, and seeds of variety of plants (coffee, tea)

caffeine appears in bloodstream

15-45 min, peak level ~1 hour

caffeine competes with

adenosine at receptor sites

• significant at low doses because of effect on CNS and PNS

caffeine metabolized by

liver → -ine

caffeine mechanism

multiple : crosses BBB and membranes of all tissues

caffeine benefit

• enhances endurance performance (time to exhaustion)

• improved reaction time, concentration, and self-perceived energy levels

• increased glycogen resynthesis

• enhanced performance in high intensity exercise bouts

caffeine use

~ 200mg or 1.5-3 mg/kg initially

~ 3 to 6 mg/kg

• high doses provide no added benefit

  • consume 1 hour before event

caffeine side effects

• insomnia

• headache

• anxiety

• GI issues

creatine

produced by body

• those with more type 2 fibers have higher concentrations

• most can benefit from supplements

• essential for regeneration of PCr

creatine synthesized in

liver, kidney, pancreas, brain (leser extent)

• from amino acids - glycine, arginine, methionine

• total body creatine pool = creatine + PCr

creatine primary storage site

skeletal muscle ; 90% total pool

creatine mechanism

creatine + ATP → PCr + ADP

• creatine kinase

• PCr important for high intensity, short duration muscle contraction

• CK/PCr serves as energy buffer in cells with high energy requirements

3 oz raw beef

.4 g creatine

2.5 lb raw meat

3-6g creatine

• affected by cooking

beta-alanine

non-proteogenic amino acid (not naturally encoded)

• rate limiting pre-cursor to carnosine (beta has no benefit alone)

beta alanine produced in

liver - endogenously

total body beta-alanine

can be increased by ingesting meat, including poultry, or through supplementation

beta-alanine mechanism of action

formed by amino acids L-histidine and beta-alanine

beta alanine ergogenic benefits

due to carnosines intracellular proton buffering capacity

• improved exercise capacity in high intensity events lasting 60-240 sec

• allows for greater training volume in short event (lifting weight, sprinting)

• may benefit, through modest in longer events (>4 min) up to 10 min

• attenuates neuromuscular fatigue

beta-alanine use

• chronic loading of 4-6 g/d (~65 mg/kg body mass) divided in doses of 2 or less for a minimum of 2 weeks produces benefit

• great benefit after 4 weeks

• single bolus not recommended due to acute paraesthesia and no performance benefit

beta-alanine side effects

• paraesthesia in face, neck, and back of hands

• dose dependent with higher doses resulting in greater effect

• time released formulations reduce paraesthesia

• no long-term safety data (>1 year)

nitrate

naturally occuring anion in body involved in biosynthesis of nitric oxide (NO) which has many physiological functions

nitrate foods

green leafy and root veggies

• ingestion of these contributes to formation of nicric oxide

nitrate mechanism of action

• improved coupling between ATP hydrolysis and force production, resulting in reduced energy cost

• changes in redox status

ergogenic effect of nitrate

not directly related, but rather to nitric oxide

ergogenic benefits of nitrate

• improved exercise efficiency (lower oxygen uptake at same workload), depends on

  • training status

  • dose

  • duration

  • intensity

• more rapid development of muscle force

• higher intensity intermittent running and short distance sprinting

nitrate use

5-7 mmol (~.1 mmol/kg body mass)

• typically peaks within 2-3 hours and remains elevated for 6-8 hours

• daily dose is required to keep NO elevated

sodium bicarbonate

most effective ergogenic aid

• increases level of bicarbonate in blood which is a natural buffer accepting a proton from carbonic acid

sodium bicarbonate mechanism of action

• buffer and plays a role in maintaining pH and electrolyte gradient between intra and extracellular space

• bicarbonate not only affects metabolism, but muscle physiology and motor pathways

sodium bicarbonate ergogenic benefit

• enhances performance in exercise or event where there’s reliance on anaerobic glycolysis

• most common event in more than 30 sec, but les than 120 sec

• no difference in effect size in medium (2-10 min) and long (>10 min) exercise

  • may be due to lower oxygen cost

• benefits in high intensity intermittent exercise (team sports)

• more beneficial for untrained

sodium bicarbonate use

.2-.4 g/kg body mass ingested 60-120 min before exercise or comp

sodium bicarbonate side effects

• GI distress :

  • pain

  • diarrhea

  • vomiting

  • gas

  • nausea

→ not rare occurences

should experiment in training prior to use

creatine and recovery

• enhanced adaptive response

• reduced muscle soreness (delayed onset muscle soreness)

• improved cognitive processing

• enhanced recover from mTBI

• supplementation for recovery is same as performance

omega 3 fatty acids

• body can produce (DHA and EPA), however this process is limited and inefficient

• most individuals are deficiency

omega 3 fatty acid benefits

• increased muscle protein synthesis

• improved cognitive processing

• enhanced recovering from exercise (anti-inflammatory)

omega 3 fatty acid dose

2 g / day

vitamin D

essential fat-soluble vitamin

• obtained from sun

vit D associated biological actions

• bone health

• immune function

• cell cycle

• skeletal muscle homeostasis

gelatin

food used in jellies, jello, and gummies to produce gelatinous texture which is made from collagen from skin, bones, and tissue of animal

collagen

primary protein in connective tissue (tendons and ligaments)

gelatin and vit C

increased collagen production with consumption

gelatin and vit C dosing

15g gelatin with 50 mg vit C 1 hour before intermittent activity

curcumin

anti-inflammatory properties

• bioactive ingredient in tumeric

tart cherries

bioactive ingredients purpoted to promote recovery

tart cherry dose

250-350 mL (30 mL concentrate) twice daily for 4-5 days before event or 2-3 after to promote recovery