SUPPLEMENTS

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NECESSARY ? OR DANGEROUS ?
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What is a Supplement ?
Bodybuilding supplements are dietary in
nature They are used to replace meals, promote
weight gain/loss or improve athletic
performance. Vitamin/mineral supplements Protein A
mino acids Glutamine Creatine Testosterone
boosters They are sold as either single
ingredient or blends (Stacks) Annual sales in the
US is over 2.7 billion Wikipedia
Consumer Report
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How much is too much ?
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Basic Physiology
-Our body can only absorb so much of a
substance -Every individual reacts differently to
supplements -Often the substance is harmful to
our organs (our filter the liver,
kidneys) - Excess supplements are removed from
the body in the form of perspiration, urine or
stool. Thus, simply giving us expensive excrement
!
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VITAMINS
Hypervitaminosis too much can be toxic and can
cause death Vitamin A- GD, maintenance of
immune system and good vision (retinol/carotenes)
B (complex for stress) Thiamine, riboflavin,
niacin, folic acid (wheat, barley) C Ascorbic
acid (helps with collagen in the skin) avoid
scurvy (citrus) D (allows for Calcium and
phosphate absorption) The sunshine vitamin
(prevents rickets) E Eight fat soluble
compounds (corn oil, soybean oil, becel, salad
dressings) K Found in green leafy vegetables
(aids in blood clotting and anaerobic
respiration)
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MINERALS
All minerals are metals that come from the
earths crust Plants are able to absorb the
metals whereas humans cant digest mineral rich
rocks and dirt. Therefore we get our DRA from
eating the plants (fruit/vegetables) Essential
minerals Calcium (squash, beans, green leafy
vegetables-especially spinach) carbonate
citrate BONES,TEETH MUSCULAR GROWTH Chloride
Sodium- sea and table salt, clams, butter
ELECTROLYTES Magnesium- nuts, seeds, whole grains
ENZYME ACTIVITY Phosphorus- milk products, red
meat, seafood, seeds, peanuts METABOLISM Sulfur-
cabbage, cauliflower, cranberries, garlic, onions
BLOOD, SKIN, RESISTS BACTERIA
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Minerals continued
Iron- (hemoglobin) soybeans, lentils, spinach,
red meat, pumpkin
seeds CO2 O2 TRANSPORT, ENERGY
PRODUCTION Zinc- liver, poultry BRAIN, IMMUNE
SYSTEM AND NERVE HEALTH Selenium- whole grains,
red meat, poultry, fish ANTIOXIDANT, THYROID,
HEART HEALTH Potassium- bananas, mushrooms,
molasses, parsley, fish NERVES, MUSCLES AND WATER
BALANCE
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ANTI-OXIDANTS
Molecules that inhibit the oxidation of other
molecules. Antioxidants therefore reduce free
radicals in the body. They reduce coronary heart
disease, cancer and altitude sickness. BETA-CAROTE
NE SELENIUM VITAMIN A, C, E LYCOPENE LUTEIN FOUND
IN FRUITS, VEGGIES, NUTS, GRAINS, SOME MEATS,
FISH AND POULTRY THE TOP FIVE BERRIES, BROCCOLI,
GARLIC, GREEN TEA TOMATOES
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Protein Supplements
They are most commonly in the form of powders or
shakes The most common reasons to use them 1) A
teenager needs more fuel to power their workouts
because their body is still growing they
require more protein overall 2) When you are
first starting a program or increasing
training 3) Amping up your sessions to train
for something like a marathon 4) When you are
recovering from an injury 5) If you are going to
become vegan
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The Three Most Common TypesWhey, Soy or
Casein- AS A SOURCE OF AMINO ACIDS
Chocolate milk is a wonderful post workout
drink Remember protein supplements are not
necessary for most people a well-rounded diet is
all that is needed WHEY- is used in infant
formulas and is very healthy Whey is what is left
over when milk coagulates (the soluble component
of milk) It comes in three forms CONCENTRATE,
ISOLATE AND HYDROLYSATE Side effects severe
stomach and digestive issues Cramping Fatigue and
weakness Headaches and irritability (Vegans would
choose Soy derivatives)
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CREATINE (organic acid made in the body that
helps supply muscles with energy)
This happens by increasing the formation of ATP
(adenosine triphosphate) Creatine is the
fuel source in the anaerobic alactic system. (0
to 20 seconds) HIGH INTENSITY SHORT DURATION It
is believed that if we keep pumping our bodies
full of the synthetic version will may alter or
stop our bodies natural ability to make it.
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CAFFEINE
ENERGY DRINKS, COFFEE, CERTAIN SODAS, CHOCOLATE
etc.. Cause high blood pressure and elevated
heart rates
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TESTOSTERONE BOOSTERS
Alpha GPC Zinc Magnesium L Carnitine
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ESSENTIAL FATTY ACIDS

• EFAS THAT PEOPLE REQUIRE ARE
• OMEGA -3 FATTY ACIDS
• OMEGA -6 FATTY ACIDS
• SOURCES- FISH, SHELLFISH, FLAXSEED, WALNUTS,
  SUNFLOWER PUMPKIN SEEDS, HEMP/SOYA AND CANOLA
  OILS, LEAFY VEGETABLES (NOT JUST COD LIVER OIL
  ANYMORE)
• High levels of fish and Omega 3 fatty acids
  decrease major depression and cardiovascular
  health. (Inuits)

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JOINT CARE issue for the elderly or for
athletes using steroids
DONT USE WITH BLOOD THINNERS OR ASPIRIN
LIGAVAR- COMBINATION OF G/MSM/CHON (8 WEEKS TO
START TO WORK) HUMAN GROWTH HORMONE GLUCOSAMINE-
HELPS WITH ELASTICITY AND STRENGTH OF THE
CARTILAGE MSM- HELP WITH INFLAMMATION AND
PAIN CHONDROITIN- INHIBITS ENZYMES FROM BREAKING
DOWN CONNECTIVE TISSUE AND CARTILAGE
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GLUTAMINE
Is one of the 20 amino acids (building block of
protein) Glutamine is produced in the muscles and
sent through the blood to organs that need it. It
helps the body in times of stress After surgery
or traumatic sports injury nitrogen is necessary
to repair the wounds, about one third of this
nitrogen comes from glutamine This is used for
HIV/AIDS treatment to avoid muscle wasting away,
for cancer patients undergoing chemotherapy Studie
s are either finding insufficient evidence or
that it is ineffective FOR athlete use.
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HYDROXYCUT
Marketed to aid in weight loss Severe liver
problems FDA withdrew its approval BEWARE OF ANY
PRODUCT THAT CLAIMS WEIGHT LOSS EXERCISE AND
SOLID NUTRITION ARE THE KEY COMPONENTS TO A
HEALTHY BODY WEIGHT ( or 3500 calories one
pound) CERTAIN MEDICAL CONDITIONS LIKE THYROID
PROBLEMS..ETC SHOULD BE CHECKED OUT
Unfortunately if it sounds to good to be true it
is probably a marketing scam or dangerous to your
health
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Who do you really want to be ?
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In both extremes people stop seeing what they
really look like and have lost touch of what a
healthy person is. A BALANCE OF BODY, MIND
SPIRIT
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Live simply, Eat a variety of foods in
moderation,Avoid man-made products,Find inner
peace and love the one youre with