Es ist nicht klar, wie groß die Rolle von Antibiotika https://antibiotika-wiki.de/ in den Wettbewerbsbeziehungen zwischen Mikroorganismen unter natürlichen Bedingungen ist. Zelman vaxman glaubte, dass diese Rolle minimal ist, Antibiotika werden nicht anders als in reinen Kulturen auf reichen Umgebungen gebildet. Anschließend wurde jedoch festgestellt, dass bei vielen Produzenten die Aktivität der antibiotikasynthese in Gegenwart anderer Arten oder spezifischer Produkte Ihres Stoffwechsels zunimmt.

Microsoft word - a guide to supplement use22.doc

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

Source: http://www.gotiffindragons.com/images/A%20GUIDE%20TO%20SUPPLEMENT%20USE22.pdf