Supplements Ergogenics Why Athletes Use Supplements Improve health

Supplements & Ergogenics

Why Athletes Use Supplements �Improve health �Improve strength & power �Gain or lose weight �Burn fat �Enhance energy �Correct nutrient deficiencies �Improve performance

What is an ergogenic aid? �Ergo = “work” �Genic = “to generate” �Anything that helps to improve an athletes ability to perform better � Run faster � Lift heavier � Go longer

Types of Ergogenic Aids �Physiological – improves functioning of body systems � Ex: enhances strength training, bicarbonate buffers blunt effects of lactic acid, blood doping increases oxygen carrying capacity �Biomechanical – any equipment or devices that aids in performance � Ex: joint wraps/braces, body suits for swimming, lighter wheels in cycling

Types of Ergogenic Aids �Psychological – mental strategies for overcoming performance anxieties � Ex: visualization training, lucky socks, preparation rituals �Pharmacological – drugs used for the purpose of enhancing exercise performance � Ex: steroids, hormones, painkillers, amphetamines �Nutritional - includes foods, supplements, special dietary practices � Ex: caffeine, creatine, amino acids, sports gels, CHO loading

What are dietary supplements? Dietary Supplement Health & Education Act (DSHEA) of 1994 established definition: �Not a food, or used as a food item �Must include at least one of the following: � Vitamin � Mineral � Herb or other botanical � Amino acid � Dietary substance to supplement diet � A concentrate or combination of above

Regulation of Supplements �Can be marketed without proof of safety, efficacy, & quality �Products containing new ingredients must notify the FDA, but do not require prior approval �Manufacturer responsible for safety but not required to prove safety or efficacy

Regulation of Supplements �“Facts” panel required �All ingredients must be listed �May include health, nutrient content, or structure/function claims on label �Cannot claim to cure or treat disease

Evaluating Supplements �Is there scientific research to back the claims? �Are the claims physiologically plausible? �Is it safe? �Is it effective? �What is the cost? �What are the ingredients? �Consider the risk-benefit ratio

More About Supplements �Use is common among athletes ~ 60% �Amount of active ingredient varies greatly & not always consistent with labeling �Sometimes contain illegal substances or Rx drugs

Counseling Athletes on Supp. �Do not simply dismiss use �Understand athletes goals & reasons for supp. use �Discuss safety & effectiveness of use �Explain physiological mechanisms, potential side effects, & conditions for appropriate use �Provide unbiased information �Be an open-minded skeptic �Stay up on supps by reading fitness magazines & visiting supp stores

What is doping? �“Practice of enhancing performance using foreign substances or other artificial means” (Fink, Burgoon, Mikesky, p. 267) �Growing problem in competitive & professional sports �Oversight agencies �WADA – World Anti-doping Agency �USADA – US Anti-doping Agency

Anabolics �Increase ability to build muscle tissue �Examples �Testosterone �Anabolic-androgenic hormones �Growth hormone – HGH � HMB (Beta-hydroxy-beta-methyl butyrate) �Leucine metabolite �Anticatabolic, minimize PRO breakdown �Appears safe & effective at dose of 3 g/d

Prohormones �Claim to increase production of anabolic hormones �Androstenedione; “Andro” � Testosterone precursor � May increase estrogen & risk for cancer � Decreases HDL cholesterol � Banned & illegal to market �DHEA (dehydroepiandrosterone) � Testosterone & estrogen precursor � Poor efficacy if any

Fat Reducers �Modes of action: � Decrease appetite � Increase fat breakdown for energy � Block absorption of ingested fats �Caffeine – CNS stimulant, reduce sense of fatigue �L-carnitine �CLA (conjugate linoleic acid) �Ephedrine – banned, risk of stroke/death, ↑ BP �Commonly used by endurance athletes & those in aesthetic sports

Anti-catabolics �Intended to help preserve lean body mass �Examples � Glutamine � Branched chain amino acids � Leucine � Whey protein �Commonly used by body builders

Nutritional Ergogenics Used by Endurance Athletes �Branched chain amino acids �Caffeine �Coenzyme Q 10 �Energy bars �Energy gels �Ginseng �Glycerol �L-carnitine �Medium-chain triglycerides (MCT) �Pyruvate �Sodium/electrolyte tablets �Sports beverages

Nutritional Ergogenics Used by Strength/Power Athletes �Chromium �Creatine �Conjugated linoleic acid �Growth hormone �Anabolic steroids �Protein powders �Protein bars �Medium-chain triglycerides �Beta-hydroxy-betamethyl butyrate

Web Sites �Office of Dietary Supplements http: //ods. od. nih. gov/ �US Pharmacopeia http: //www. usp. org/ �Consumer Labs http: //www. consumerlab. com/

References Fink HH, Burgoon LA, Mikesky AE, eds. Practical Applications in Sports Nutrition. Sudbury, MA: Jones and Bartlett; 2012 Dunford M, Smith M. Dietary supplements and ergogenic aids. In: Dunford M, ed. Sports Nutrition: A Practice Manual for Professionals, 4 th ed. American Dietetic Association; 2006.