A GUIDE TO SUPPLEMENT USE: HELP, HYPE OR HARM Leslie Bonci, M.P.H., R.D. Director of Sports Nutrition University Pittsburgh Medical Center Health System 432-3674 [email protected]
SUPPLEMENT SPECIFICS Not a replacement for food Supplements are NOT the diet Hydration/fueling and training need to be optimum BEFORE considering supplements Don’t have the same effect in everyone who takes them May be ergolytic, NOT ergogenic! CREATINE: 3 grams/day for 1 month seems to be the safest! And can yield a 5 pound increase in fat- free mass Then stop taking for 6 weeks to let creatine levels go back to baseline before taking it again Look for products with just creatine, and make sure to take with carbohydrate: A large glass of juice, sports drink, lemonade. Not always effective in athletes- some athletes are hyperresponders- they take creatine and notice a difference in being able to work harder, lift more, and recover more quickly Some athletes are hyporesponders- they don’t notice ANY changes when taking creatine May adversely affect balance and agility- especially if one puts on weight quickly And some athletes notice they feel puffy as a result of taking creatine since part of the “gain” is increased fluid in the cells. That is why creatine is known as a cell volumizer Still important to drink enough fluid You will get creatine in protein foods such as meat, poultry and fish – 16 ounces of protein a day as beef, pork or fish will provide 2 grams of creatine The form DOES NOT matter. Creatine monohydrate is preferred over creatine esters or serum ( they just cost more!) PROTEIN POWDERS: MAXIMUM usable amount of protein is 1 gram/pound body weight/day Look for a protein isolate instead of protein powders with herbs added. Instant breakfast- tastes good, cheap, effective Nonfat dry milk powder- versatile, cheap, excellent source of calcium Whey protein isolate contains leucine and may be the best choice Protein BEFORE you lift, such as chocolate milk or a peanut butter sandwich! MAXIMUM usable amount of protein pre and post lifting is 12-15 grams WITH 25 grams of carbohydrate AMINO ACID SUPPLEMENTS Very inefficient ,Costly, and cause upset stomach BCAAS Individual amino acids- take too long to be synthesized to whole protein ENERGY BOOSTERS Ginseng (?)- an adaptogen- affects the immune system, not an energy source Caffeine ( Guarana, mate, kola nut) are stimulants but NOT sources of energy Carbohydrate, Protein and Fat are energy sources CAFFEINE How much is safe? 1.4-2.7 milligrams of caffeine per pound body weight: Example: 150 pound athlete: 210-405 milligrams for the day UPPER LIMIT: 600 milligrams per day, but ideally not more than 200-300 milligrams at one time SIDE EFFECTS Rapid heart beat RESULT:You may be too wired and your body too tired to perform! AMOUNT OF CAFFEINE IN VARIOUS PRODUCTS Beverage Amount Caffeine/serving milligrams) ANABOLIC ERGOGENIC AIDS Androstenedione/Norandrostenedione/Tribulus – NO increase muscle size or strength! BANNED in the NCAA and NFL DHEA- Does not increase muscle size or strength- BANNED Boron- USELESS > 50 mg per day can cause gastrointestinal distress and appetite loss! Chromium – will NOT increase muscle mass > 200 mcg per day- TOO MUCH HMB- Beta-Hydroxy-Beta-Methyl-Butyrate ( may increase muscle mass but $$$) NO2- Does NOT promote muscle gain or enhance performance Vanadyl sulfate- USELESS for increasing muscle mass
THERMOGENIC PRODUCTS ( FAT BURNERS) Ephedrine ( Ma Huang,ephedra,spitonin, sida cordifolia)- BANNED and dangerous Synephrine ( Zhi shi or citrus aurantium, bitter orange) ? weight loss benefit and BANNED Caffeine: Doses 1.5-3 mg/lb body weight More is TOO MUCH, ie. Taroxotone, Hot Rox
L-Carnitine- Useless! DL-carnitine may cause muscle weakness Hydroxycitrate ( Garcinia cambogia)- A Diuretic Quercetin- An antioxidant that may keep cells healthy, but does NOT burn fat! Chitosan/chitin- Derived from the shells of shellfish- Does not block fat absorption! USELESS NO2 stimulators- and some contain banned substances Meditropin Glutamine?
ENERGY DRINKS Taurine/@-ketoglutarate- no effect on performance Guarana, Yerba mate, Kola nut contain caffeine; are stimulants, not sources of energy DANGEROUS SUPPLEMENTS GHB/GBL- Gamma Hydroxy Butryone or Gamma butyrolactone Rest-Eze -Furanone-di-hydro Star Caps- Contain Lasix Dieter’s Tea- contains senna and cascara- two very potent laxatives! Yohimbe- may be toxic to the kidneys and can increase blood pressure 6-OXO contains anabolic steroids Halodrol contains anabolic steroids VITAMIN-MINERAL SUPPLEMENTS: Recommendations: One –A-Day Centrum OK SUPPLEMENTS Sports drinks
Sports bars with more carbohydrate than protein ( Balance, Zone, Clif bars, Gatorade bars
Den klinikfärdiga. Jag är utbildad skötare men också jobbskatteavdragsfinansiär och diagnosbärare. Insjuknade i psykos en månad innan min examen 1979 med tillhörande statusfall. Från att ha varit "en av oss" blev jag "en av de där" med åtföljande bemötande. Bor, lever och verkar nu hos fyra katter i ett hus på landet. Och är en stolt morfar! Varför ska jag var
Student Medication Form “Medication” is any substance a person takes to maintain and/or improve his or her health. This includes vitamins & natural remedies. Provide enough of each medication to last the entire time the student will be at St. John’s College. The following guidelines pertain to administering medications: 1.) Written parent/guardian permission is requir