Supplements A Caution About Supplements and Drugs Supplements
Supplements
A Caution About Supplements and Drugs • Supplements taken to increase muscle growth – – Anabolic steroids Human chorionic gonadotrophin (HCG) Growth hormone Dehydroepiandrosterone (DHEA) androstenedione – Insulin and insulin-like growth factor (IGF-1) – Beta-agonists – Protein, amino acid, and polypeptide supplements and so-called metabolic optimizing meals Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness
Side Effects of Anabolic Steroids • • • Liver damage and tumors Reduced HDL High blood pressure, heart disease, cancer Depressed immune function Psychological disturbances Depressed sperm and testosterone production; breast development in males • Masculinization in women and children • Premature closure of bone growth centers Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness
A Caution About Supplements and Drugs • Supplements taken to speed recovery from training – Creatine monohydrate – Chromium picolinate – Carbohydrate beverages • Substances taken to increase intensity and overcome fatigue – Amphetamines – Caffeine Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness
A Caution About Supplements and Drugs • Supplements taken to speed recovery from training – Creatine monohydrate – Chromium picolinate • Substances taken to increase training intensity and overcome fatigue – Amphetamines – Caffeine Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness
A Caution About Supplements and Drugs • Substances taken to increase endurance – Erythropoietin – Darbepoetien • Substances taken to aid weight control – Diethylpropion, phentermine – Caffeine, PPA, ephedra – Dinitrophenol – Diuretics • Supplement and drug use by active people Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness
Creatine Hype or Happening • • • Non Essential (methionine, glycine, arginine) Daily requirement (2 -3 g) - half from food Food Sources (red meat & fish) Human body stores about 120 g/70 kg male 95% stored in skeletal muscle (31% > FT fibres) • Can load Creatine similar to CHO
Creatine - Mechanisms of Action • • ATP & PCR = the Phosphagen Energy System PCR replenishes ATP during all-out max effort Resynthesis of PCR during recovery from high intensity exercise (i. e. between sets/shifts) May have a role as a H+ buffer FCR & PCR osmolarity draws H 2 O into cells May stimulate protein synthesis May decrease protein degradation
Creatine Supplementation • • • Creatine monohydrate most common Powder, tabs, gels, liquids, chewing gum & candy Mixed with glucose, sodium or taurine Select "Good Manufacturing Process" Loading dose of. 3 g/kg - 5 to 6 days Maintenance. 03 g/kg/day ongoing (2 - 5 g/day) Creatine + 90 g CHO increase transport into muscle Stored with water in muscle cells – weight gain Adverse effects – some reports of cramping
Deception is Everywhere • Independent testing of glucosamine tablets has shown one-third of brands do not contain what is on the label, many are formulated with chondroitin which was not tested, none of the pills sold provide the dose used here, and a few have been found to contain unacceptable levels of manganese. • If you choose a glucosamine product, buy one that has been tested for quality and discuss it with your physician.
Advice on Supplements • Know what you’re taking • Watch out for supplements that promise to make you bigger, faster, stronger • Ultimately the athletes responsibility • Don’t take supplements – period • Unregulated industry – Contaminated, adulterated, misleading, inconsistent • Unscrupulous industry - Spiked – testosterone • Health Effects • Positive Drug Test
Improve Performance with Food not Supplements
Performance Eating • Can definitely improve performance • It's about water and food – not supplements • Optimal hydration • Optimal energy intake • High carbohydrate – moderate protein - low fat
Performance Eating • Frequency and timing of meals and snacks • Pre, during, and post practice/game strategies • Optimal amounts of vitamins & minerals
Performance Eating • • • Familiar - food the athlete likes Travel – bus, arena, eating out, etc. Food Safety Communicable disease prevention Every day - not just game day Fall off, get back on
Hydration and Performance • • 60% of the Body - 70% of Muscle Last for months w/o food - days w/o water Many Functions - key role in heat dissipation – 75 - 80% of energy during muscle contraction is converted to heat As little as 1 -2% dehydration can impact performance 5 - 6% heat illness (confusion, weakness, etc) High intensity & equipment tax the bodies cooling system Dehydration can be cumulative
Fluid Recommendations • • Maintain an optimal hydration status daily Consume 2 -3 cups (500 – 750 ml), 2 -3 hrs prior to practice (pre-hydrate) Consume 2 -3 cups 10 -15 min prior to practice Ideal circumstances can absorb about 1 l/hour (~1/2 of loss) Drink a couple of mouthfuls between each shift 250 to 300 ml (8 to 10 oz) every 15 -20 min Cool water is best
Fluid Recommendations • Mandatory fluid breaks during practice • Bonus – easy access to amount and type of fluid required • Replace each pound lost with 3 cups of fluid (re-hydrate) • Thirst is a poor indicator of hydration status • Urine should be a pale yellow or straw colour • Keep water bottles clean
Should Sport Drinks Do a Shift? • • Yes! Can help sustain high level performance 6 -10% CHO drinks absorbed as well as water Sodium helps increase absorption of CHO & water During activity – 0. 5 to 1 g/kg/hr during activity – maintain blood sugar, preserve glycogen Experiment during practice Second and third periods for sure Post game/practice replace fluids and carbs Home made 1 l Juice - 1 l Water – 1/2 tsp Salt
Caffeine Supplementation • Moderate doses of caffeine ingested 1 h prior to exercise enhance the performance of certain types of endurance exercise in the laboratory • Many studies have found performance enhancing benefit of caffeine endurance as well as intermittent activity • Doses of up to 6 mg/kg/day provide benefit - do not promote dehydration • No longer on WADA list as banned substance
Caffeine Supplementation US Navy Seal Training – Hell Week Cold, nearly total sleep deprivation, continuous, often intense physical activity, extensive psychological stressors 100, 200, 300 mg doses or placebo – after 3 days sleep deprivation Dose related improvements in visual vigilance, choice reaction time, repeated acquisition (a test of memory and learning) Reduction in fatigue related injuries and deaths
Caffeine Supplementation The greatest effect was one hour after ingestion; however, significant effects persisted for 8 hours Caffeine, in doses of 100 to 600 mg, can maintain cognitive performance, especially in situations of sleep deprivation Even in the most adverse operational circumstances, moderate doses of caffeine had unequivocal, beneficial effects on cognitive performance
Typical Caffeine Content Table 1 Caffeine content in various dietary and other sources Source Caffeine content (mg) volume or weight Coffee Tea Cocoa Chocolate bars Soft drinks Energy drinks Red Bull OTC medications 40– 180 25– 50 5– 10 5– 20 20– 40 30– 85 80 30– 200 150 m. L 100 g 250 m. L can 1 tablet
A Caution About Supplements and Drugs • Supplements taken to increase muscle growth: – – – Anabolic steroids Human Growth hormones Dehyroepiandrosterone (DHEA) androstenedione Insulin and insulin-like growth factor (IGF-1) Beta-agonists Protein, amino acid, polypeptides supplements adn so-called metabolic optimizing meals.
Side Effects of Anabolic Steroids • • • Liver damage and tumours Reduced HDL High blood pressure, heart disease, cancer Depressed immune function Psychological disturbances Depressed sperm and testosterone production; breast development in males • Masculinization in women and children • Premature closure of bone growth centers.
- Slides: 25