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 boncilj@upmc.edu
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
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PUBLISHED No. 12-2188 E.D., a minor by and through her mother and next friend; DENISE DARCY, PFIZER, INC.; ROERIG, a division of Pfizer, Inc.; GREENSTONE, LLC, f/k/a Greenstone Ltd., No. 12-2189 J.C., a minor by and through his mother and next friend; MICHELLE COOK, PFIZER, INC.; ROERIG, a division of Pfizer, Inc.; GREENSTONE, LLC, f/k/a Greenstone Ltd., No. 12-2190 D.B.,