Supplements

1
Supplements Ergogenic Aids
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Non Energy Yielding Nutrients

• Non Energy Yielding
• Vitamins/Minerals
• General Function
• Support metabolism and systems of the body
• Focus of trainers
• Not on single nutrients.clients may ask
  functions, sources and requirements
• Use handout as reference
• Most Americans have NO Nutrient Deficiencies
• Our urine is the most expensive in the World
  why?

3
Vitamins/Minerals

• Requirements not higher for most athletes except
  for some B vits.
• 40-50 athletes use Vit/Min supplement
• extra calories create higher vit/min intake
• See Handout

4

• Megadoses
• Defined as taking 10 times the RDA.
• Clients may ask your opinion on supplements.
  You are responsible as a professional to give
  information on megadoses. Use Tolerable Upper
  Limits chart on page 110 in text as guide. By
  2005 there will be a level set for all vitamin
  and minerals.

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Ergogenic Aids

• Definition
• Creatine
• Claims
• Increases energy
• Increases muscular strength
• Faster muscle gain
• Improves endurance and delays fatigue

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• What is it
• Contains N
• Make 1 gm /d
• Found in skeletal muscle
• Used to make PhosphocreatineATP

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• Regime
• 20-25g/d for 5-7d
• Maintenance 1-2g/d
• Reported Info
• Increases muscle strength in high intensity
  exercises
• Increase in LBM of 1-4 lbs
• May be water retention

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• Smaller gains noted in clients with average
  fitness
• Recent studies show no improvement in doing a
  sport, fitness activity or job
• Reported Side effects
• Cramping High BP
• Diarrhea Dehydration
• Seizures

9

• Study problems
• Placebo effect limited once wt gain occurs
• Design flaws
• No long terms studies yet are conclusive
• Loading phase of creatine equivalent to 10 lbs of
  raw meat!

10

• Whey Protein
• Claims
• More biologically active than other proteins
• Associated with greater N retention
• What is it
• By product of cheese manufacturing
• Spray dry it (Dairy industry considered it a
  waste product)

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Amino Acid content of selected foods
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• Safety
• No side effects reported at this time
• Research on exercise performance is nill!

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• Reported Facts
• Starved Rats fed whey protein had faster weight
  gain vs. AA mixture (Rats)
• Most studies look at disease states (HIV/
  anorexia) or animals!

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Do supplements work?Factors to look at

• Brain neurochemistry
• Dietary intake nutrition status
• Fitness Level
• Skill level
• Genetics

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Counseling a client

• Questions to ask
• Resources to use
• Give pros and cons. Let clients decide