Supplements

Supplements

Course Information

  • Course: NUSC 4250 Nutrition for Exercise & Sport

  • Instructor: Dr. Fields

Agenda

  • Introduction to supplements/ergogenic aids

  • Performance supplements

    • Caffeine

    • Creatine

    • Beta-alanine

    • Sodium bicarbonate

What are Supplements?

  • Definition: A supplement can be defined as a pill, capsule, tablet, liquid, or other form of food intended to supplement a whole food diet. It provides a combination of the following nutrients:

    • Vitamins

    • Minerals

    • Amino acids

    • Herbs

    • Botanicals

Sports Supplements

Classification of Dietary Supplements

  • Purpose: Designed to improve performance by increasing:

    • Nutrient intake

    • Lean mass

    • Energy

    • Recovery

Types of Ergogenic Aids

1. Nutritional Ergogenic Aids

  • Description: Food products intended to support dietary manipulation.

  • Examples: CHO loading, vitamins, sports gels, drinks, etc.

2. Physiological Ergogenic Aids

  • Description: Practices or substances that enhance body functions.

  • Examples: Bicarbonate buffering, warm-ups, training protocols.

3. Psychological Ergogenic Aids

  • Description: Practices that change mental states.

  • Examples: Imagery, visualization, pep talks.

4. Biomechanical Ergogenic Aids

  • Description: External products that aid physical function.

  • Examples: Weight belts, knee wraps.

5. Pharmacological Ergogenic Aids

  • Description: Any substance categorized as a drug or hormonal agent.

  • Examples: HGH, EPO, steroids, caffeine.

More on Nutritional Ergogenic Aids

  • Categories:

    • Products as fuel: Carbohydrates (CHO), Proteins (PRO), Fats.

    • Cellular components: Creatine, carnitine.

    • Anabolic substances: Leucine, HMB, beta-alanine.

    • Recovery enhancement: Antioxidants, omega-3 fatty acids (FAs).

Supplement Facts Label

  • Key Components:

    • Serving Size: Indicates the recommended dose (e.g., "Take 3 capsules daily with meals").

    • Supplement Facts Table: Details amounts per serving, % Daily Value, and ingredients listed in descending order of prominence by weight.

    • Note on Claims: Background on structure/function claims must include FDA and safety disclaimers.

Example of a Supplement Facts Label

  • Serving Size: 3 Capsules

  • Calories: 20 (Fat: 2g, 3% Daily Value)

  • Total Omega-3 Fatty Acids: 1100 mg

    • EPA: 450 mg

    • DHA: 500 mg

    • DPA: 60 mg

Supplement Consumption Statistics

  • Consumption Rates:

    • 53-70% of U.S. adults take supplements.

    • 40-70%+ of athletes take supplements.

  • Industry Value: $26 billion industry specifically in sports supplements.

Regulatory Aspects of Supplements

Product Regulation and Safety

  • Observations:

    • Supplements are not regulated by the FDA.

    • They don’t require safety or efficacy studies.

    • The FDA must prove a supplement is risky for it to be removed from the market.

Dietary Supplement and Health Education Act

  • Definition: If an ergogenic substance doesn’t claim to prevent, alleviate, or cure a disease, it is classified as a dietary supplement.

Claims Regulations

  • Permitted Claims: Structure claims (e.g., "Calcium builds strong bones"), health claims (e.g., "May reduce the risk of heart disease"), nutrient content claims.

Federal Trade Commission (FTC)

  • Role: Regulates advertising of supplements to protect consumers from deceptive marketing practices including exaggerated health benefits.

Resources to Help Evaluate Supplements

  • Notable Certifications: NSF Certified for Sport

  • Safety and Quality Assessment: Look for QA stamps and avoid proprietary blends that obscured ingredients.

Evaluating Supplements

Key Factors to Consider

  • Type of Label: Nutrition facts indicate safety; supplement facts may require further research.

  • Quality Assurance Stamp: Yes = generally safe; No = potential red flags.

  • Proprietary Blender Presence: Impacts safety assessments and transparency.

  • Cost and Effectiveness: Analyze efficacy through research, not social media.

Direct Performance Supplements

  • Examples: Caffeine, Creatine, Beta-alanine, Sodium bicarbonate, Nitrate, HMB, Citrulline.

Indirect Performance Supplements

  • Examples: Glutamine, Tart cherry, Omega-3 fatty acids.

Category of Evidence for Supplements

Category

Muscle Building

Performance Enhancement

Strong Evidence

Creatine, HMB, Leucine, Protein, Caffeine, Beta Alanine, Carbohydrate, Sodium Bicarbonate, Sports Drinks

Limited or Mixed Evidence

ATP, BCAAs, Citrulline, Glycerol, HMB, Nitrates

Little to No Evidence

Alpha-ketoglutarate, CLA, Arginine, Chromium, Ribose, Carnitine, MCTs, Ribose

Caffeine Overview

  • Description:

    • Most well-studied and used supplement.

    • 85% of adults in the U.S. consume at least one caffeinated beverage daily.

    • Found in various plants, including leaves, fruits, seeds, and chocolate.

Caffeine Mechanism of Action

  • Process: Caffeine binds to adenosine receptors in the brain, tricking the body into wakefulness by facilitating dopamine actions and enhancing mood.

  • Adenosine's Role:

    • Adenosine, liberated in the breakdown of ATP, binds to its receptor, promoting sleep. Caffeine disrupts this action, preventing feelings of fatigue.

Caffeine as an Ergogenic Aid

  • Benefits:

    • Improves alertness, reaction time, motor performance, and mood.

    • Peaks in the bloodstream 30-60 minutes post-ingestion.

Caffeine – Genetics

  • Genetic Influence:

    • ADORA2A gene: Influences caffeine's effect on adenosine receptors.

    • CYP1A2 gene: Responsible for caffeine metabolism.

    • Those with AA genotype metabolize caffeine quickly, AC moderately, and CC slowly.

Caffeine – Sex Differences

  • Males may show a more significant positive response to caffeine compared to females, potentially influenced by circulating steroid hormones and menstrual cycles.

Recommended Intake of Caffeine

  • General Guidelines:

    • Initial: 1.5 – 3 mg/kg body mass

    • Example: 154 lb athlete (70 kg) should consume 105 – 210 mg (1-2 cups of coffee).

    • For maximal performance benefits: 3-6 mg/kg

    • Example: 154 lb athlete should consume 210 – 420 mg (2-4 cups of coffee).

    • Doses exceeding 9 mg/kg yield no additional benefits and may lead to adverse side effects (e.g., insomnia, headaches, jitters).

Caffeine Timing and Other Considerations

  • Timing: Consume 30-60 minutes pre-event.

  • Regulations: IOC and NCAA monitor caffeine levels in urine (15 mcg/ml urine).

Caffeine Benefits Summary

  • Lowers rating of perceived exertion (RPE).

  • Enhances focus, reaction time, mood, and pain perception.

  • Stimulates fatty acid breakdown and extends time to exhaustion (TTE) with greater anaerobic capacity.

Caffeine and Cortisol

  • Cortisol levels rise after waking, clearing residual adenosine. Caffeine can delay this rise, potentially lowering cortisol clearance. It is suggested to consume caffeine 90-120 minutes post-waking unless an early workout occurs.

Caffeine and Anxiety

  • Caffeine does not cause anxiety but can exacerbate symptoms in predisposed athletes.

  • Recommended limit: 300 – 400 mg prior to anxiety-inducing scenarios or before sleep.

Caffeine and Bone Health

  • Caffeine may slightly reduce calcium absorption, but 300 mg daily is usually safe when calcium and vitamin D levels are adequate. High caffeine intake poses a risk of bone stress injuries (BSI) in athletes.

Creatine Overview

  • Sources: Synthesized in kidneys, liver, and pancreas from amino acids (glycine, arginine, and methionine).

  • Dietary Intake: Increased via meat and fish consumption or supplementation.

Creatine Mechanism of Action

  • Enzymatic Role: Creatine is primarily stored in skeletal muscle, enhancing adenosine triphosphate (ATP) production through phosphocreatine pathways.

Types of Creatine

  • Forms:

    • Creatine monohydrate

    • Creatine ethyl ester

    • Creatine hydrochloride

    • Buffered creatine

    • Liquid creatine

    • Magnesium chelate creatine

Creatine as an Ergogenic Aid

Acute Benefits

  • Examples of enhancements:

    • Power

    • Sprint ability

    • Lean body mass (LBM)

    • Strength

Chronic Benefits

  • Long-term effects: Enhances power output through training adaptation.

Suitable Athletes

  • Direct and indirect benefit applicability for various athlete types.

  • Encouraged use among older populations for cognitive benefits (memory, attention).

Creatine Research Data

  • Studies: Data documenting creatine’s positive impact on memory and cognitive function (Alves 2013, McMorris 2006).

Recommended Use

Loading Phase

  • Dosage: 20 g/day for 5-7 days.

Maintenance Phase

  • Dosage: 5 g/day, taken on both training and non-training days.

  • Considerations: TYPE of creatine may matter; carb consumption prior enhances uptake.

Creatine in Food Sources

  • Creatine Content:

    • Beef: 0.45 g/100 g = 1.1 kg to obtain 5 g of creatine.

    • Cod Fish: 0.3 g/100 g = 1.6 kg.

    • Cow's Milk: 0.025 g/250 ml = 200 cups.

    • Pork: 0.5 g/100 g = 1 kg.

    • Salmon: 0.45 g/100 g = 1.1 kg.

    • Chicken Breast: 0.4 g/100 g = 1.25 kg.

    • Fresh Fruits & Vegetables: Trace amounts.

    • Notably, plant-based athletes might benefit significantly from supplementation where dietary sources are limited.

Creatine – Genetics

  • Responders vs Non-responders: Athletes with a higher proportion of type II muscle fibers show increased creatine concentrations.

  • Most individuals stand to benefit from supplementation despite variance in muscle response.

Creatine – Side Effects

  • Findings: No compelling evidence suggesting adverse effects on renal function or muscle cramps; potential for water retention if hydration is inadequate.

Creatine Conclusion

  • Creatine Benefits: Can be advantageous for various populations, including women, with significant potential outcomes.

  • Supplement Approaches: Suggested loading and maintenance dosages to maximize ergogenic potential across different applications (energy, cognitive function, recovery).

Beta Alanine Overview

  • Definition: Non-essential amino acid (NEAA) produced in the liver; acts as a precursor to carnosine synthesis. Increased through dietary intake of meat or supplementation.

Beta Alanine Mechanism of Action

  • Function: Acts as an intracellular buffer for hydrogen ions (H+), reducing acidity and delaying fatigue during exertion.

Recommendation for Use

Loading Phase

  • Dosage: 4-6 grams per day for 2-4 weeks.

Maintenance Phase

  • Dosage: 3-6 grams daily, best split with meals.

Beta Alanine – Side Effects

  • Potential Reactions: May cause tingling sensations (paraesthesia); effects are dose-dependent. Lack of long-term safety data available.

Sodium Bicarbonate Overview

  • Commonly Known As: Baking soda; serves as an extracellular H+ buffer.

Sodium Bicarbonate Mechanism of Action

  • Action: Buffers acidity during anaerobic glycolysis, supporting performance capacity in events lasting 30 seconds to 12 minutes.

Sodium Bicarbonate as an Ergogenic Aid

  • Benefits: Improves muscular endurance across various sports including high-intensity cycling, combat sports, swimming, and rowing.

Recommended Use

  • Dosage: 0.2 – 0.3 g/kg before exercise (1-3 hours prior), optimally paired with carbohydrates, beta-alanine, or creatine.

Sodium Bicarbonate – Side Effects

  • Reactions: May induce GI distress, bloating, or nausea; symptoms can lessen when dosage is divided over a period.

Sodium Bicarbonate – Conclusions

  • Effectiveness: Enhances exercise performance due to physiological effects, although a portion of this influence may be placebo-driven.

Summary Questions

  1. What are supplements/ergogenic aids?

  2. What are nutritional, physiological, psychological, biomechanical, and pharmacological aids?

  3. How do supplements differ from drugs?

  4. How are supplements regulated?

  5. Provide an example of structural, health, and nutrient content claims.

  6. How do you evaluate a supplement?

  7. What are the mechanisms of action, ergogenic benefits, recommended use, and side effects for Caffeine, Creatine, Beta-alanine, and Sodium bicarbonate?

  8. What role does genetics play in supplement efficacy?

  9. How can Caffeine affect bone health and anxiety?