ATHLETIC MIRACLES OR MONEY PITS? “Athletic Supplements and Ergogenic Aids” KIM ARCHER M.ED. NUTRITION SPECIALIST SOUTH

1. ATHLETIC MIRACLES OR MONEY PITS? “Athletic Supplements and Ergogenic Aids” KIM ARCHER M.ED. NUTRITION SPECIALIST SOUTHWEST REGION

2. Miracles or Money pits?Athletic Supplements or Ergogenic Aids WHAT WE DO KNOW vs. WHAT WE DON’T KNOW

3. What We Do Know…“SUPPLEMENTS AND ERGOGENIC AIDS” ATHLETES DO USE THEM Nutrition Business Journal, 1999. estimated: • ~40, 000 “hard core” athletes spent ~$300/month on supplements or 11% of sales. • ~500,000 recreational athletes spend $80/mo on supplements or 43% of sales. Melinda Manore Ph.D., R.D., FACSM Oregon State University

4. What We Don’t Know… • Research • Long Term Effects • Why hard work doesn’t pay off? “The only place success comes in the before work is in the dictionary.” --Vidal Sasson

5. Explain Supplements… • Definition: ANY PRODUCT INTENDED FOR INGESTION AS A SUPPLEMENT TO THE DIET. • Regulation Standards FDA MUST PROVE PRODUCT IS SAFE OR UNSAFE.

6. Explain Ergogenic Aids… • Definition: SUPPLEMENT MARKETED TO ENHANCE PERFORMANCE GENERALLY SPORTS RELATED. • Regulation Standards: FDA MUST PROVE PRODUCT IS SAFE OR UNSAFE.

7. Relationship to Exercise • EXERCISE = SUPPLEMENTS ERGOGENIC AIDS

8. Questions To Ask? • Who needs to supplement? • When do you recommend a supplement? • How much do I need? • What do you recommend? • Can you get too much?

9. “Top Ten List” • Popular Supplements/Ergogenic Aids • Vitamins and Mineral Supplements • Many, many, more “If you train hard, you’ll not only be hard, you’ll be hard to beat.” --Herchel Walker

10. #1-Androstendione“ANDRO” What is it? • Steroid Secreted by Adrenal Glands (W/DHEA) • Building Block for Test./Estrogen • Associated with Masculinity • Sold in Capsules • Food Sources: None • Banned: IOC, USOC, NCAA, NFL

11. #1-Androstendione

12. #1-AndrostendioneCLAIMS • Increase Energy • Enhance Recovery • Increase Muscle Mass/Growth = Testosterone Production • Increase Sexual Arousal • Increase Sense of Well Being

13. #1-AndrostendioneRESEARCH • Study #1 • UNTRAINED MALE SUBJECTS (8 WEEKS) • NO SIGNIFICANT INCREASE • NO AFFECT ON MUSCLE SIZE/STRENGTH OR BODY COMPOSITION • Study #2 • 8 MALE SUBJECTS • INCREASE IN BLOOD TESTOSTERONE • NO AFFECT ON MUSCLE SIZE/STRENGTH OR BODY COMPOSITION • USED TO SUPPORT MARKETING CLAIM *NO EVIDENCE OF ENHANCED RECOVERY OR IMPROVED LIBIDO

14. Testicular atrophy Breast development Infertility Acne Baldness Clitoral enlargement Voice changes Premature bone closure Prostate Cancer Breast Cancer Early puberty Emotional outburst Growth stunting Interfere with natural production Decrease HDL production #1-AndrostendioneSIDE EFFECTS

15. #2-DHEA What is it? • Produced by the Adrenal Gland • Building Block for Test/Estrogen • Female form of Andro • Peaks Levels 20-30 years • ? Role with Disease and Health • Capsules/Tablets: 150 mg • Food Source: None • Banned: USOC, NCAA, and NFL

16. #2-DHEACLAIMS • Eternal Youth • Enhances Immune System • Disease Fighter • Weight Loss Aid • Increases Muscle Mass • Increases Energy • Increases Libido • Counteracts Stress

17. #2-DHEARESEARCH • Age • Memory, Libido, and Mood • Immunity • Cardiovascular Diseases • Cancer • Lupus • AIDS/HIV Infections • Body Composition

18. Long-term unknown Alter levels of hormones Facial hair Acne Baldness Deepening of voice Menstrual irregularities Prostate cancer Breast cancer Endometrial cancer #2-DHEASIDE EFFECTS

19. #3-BC Amino Acids What is it? • Essential Amino Acids • Compete with Tryptophan • Delay CNS Fatigue • BCAA  During Endurance Exercise • Pills/Sport Drinks: 7g to 20 g per serving/1 to 7 g/l. • Food Sources: chicken, beef, shrimp, yogurt, egg, oatmeal, pinto beans • Banned: NONE

20. #3-BC Amino AcidsCLAIMS • Improves Exercise Performance • Builds Muscle • Prevents Fatigue

21. #3-BC Amino AcidsRESEARCH • Exercise Performance • Protein Loss During Exercise • Abdominal Fat

22. #3-BC Amino AcidsSIDE EFFECTS/SAFETY • Long-Term Studies • No Cases of Toxicity • Ammonia Toxicity • Impair Water Absorption

23. #4-Creatine What is it? • Creatine + ATP = ST Energy • Synthesized from AA in the Liver, Pancreas, and Kidneys 1 g/day. • Pills, Powders, Liquids, Chewing Gum, and Gels: 20 – 25 g/day—loading 2 –5 g/day • Food Sources: pork, salmon, beef, cod, milk, herring • Banned: NCAA RestrictS Distribution

24. #4-Creatine

25. #4-Creatine

26. #4-CreatineCLAIMS • Increase Muscular strength • Delays fatigue • Burn Fat • Increase Muscle Mass • Strength for Special populations

27. #4-CreatineRESEARCH • High Intensity Exercise • Body Composition • Elderly • Muscular Disease • Congestive Heart Failure

28. Stress on liver and kidneys? Muscle cramps Muscle pulls Tendon pulls Muscle injuries Delay recovery from injury Dehydration Gastro Problems Weight Gain Weight controlled sports Endurance sports Long – term effects? Renal disease—avoid #4-CreatineSIDE EFFECTS/SAFETY

29. #5-Vanadyl Sulfate What is it? • Vanadium = Trace Mineral • Role Not Defined • Goats and Rats • Facilitate Glucose Uptake • Diabetes Management • Capsule: 7 – 15 mg • Food Source: shellfish, parsley, mushrooms, dill seed, and wine. • Banned: None

30. #5-Vanadyl SulfateCLAIMS • Reduces Need for Insulin • Creates Pumped Appearance • Increases Muscle Mass • Increases Muscular Strength

31. #5-Vanadyl SulfateRESEARCH • Diabetes • Weight Training

32. #5-Vanadyl SulfateSIDE EFFECTS/SAFETY • Potential Toxicity • Diarrhea • Green tongue • Gastrointestinal Disturbances • Muscle Cramps

33. #6-Chromium Picolonate What it is? • Essential Trace Mineral • Metabolism—Fat/Protein/CHOs • Safest Nutrient—no toxicity • Tablet, Capsule, Gel: 50 – 600 mg dose • Food Source: broccoli, ham, potatoes, bagel, green beans, apple rice, turkey • Banned: None

34. #6-Chromium PicolonateCLAIMS • Daily Intake Need • Control Diabetes • Lowers Cholesterol • Eliminates Body Fat • Builds Muscle • Prevents Osteoporosis

35. #6-Chromium PicolonateRESEARCH • Intake, Metabolism and Deficiency • Diabetes • CVD • Obesity • Strength Training and Body Mass • Bone Density

36. #6-Chromium PicolonateSIDE EFFECTS/SAFETY • Increased Urinary Chromium Excretion • Dietary Intake • Weight Lose and Health Claims • Long Term Effects • Headaches, Sleep Disturbances, Mood Swings, Motor Function Perception • Hinder Iron Absorption??

37. #7-Tribulus Terrestris What is it? • Herb known as Puncture Vine • Increase Concentrations of Testosterone • No Standard Recommendation • Used with Other Supplements • Capsules • Banned: None

38. #7-Tribulus TerrestrisCLAIMS • Increases Testosterone • Better Sex Life • Bigger Muscles

39. #7-Tribulus TerrestrisRESEARCH • No Peer – Reviewed Research • International Journal of Sports Nutrition and Exercise Metabolism Study • Animal Data

40. #7-Tribulus TerrestrisSIDE EFFECTS/SAFETY • Safety and Efficacy Data Needed • No Known Harmful Interactions • Upset Stomach • Animals--Staggers (Weakness of Hind limbs)

41. #8-HMB What is it? • Metabolite of BCAA—Leucine • 5 - 10% of Leucine = HMB • 0.2 – 0.4 g HMB/day • Tablets, Capsules, Bars: Calcium-HMB • Food Source: catfish, squash, avocado, cauliflower, asparagus, cheese, grapefruits • Banned: None

42. #8-HMBCLAIMS • Increase Muscle Strength • Increases Lean Body Mass • Reduces Fat • Prevents Muscle Breakdown (Catabolism) • Speeds Up Muscle Repair • Decreases Blood Cholesterol Levels

43. #8-HMBRESEARCH • Resistance Exercise • Endurance Exercise • No Long – Term Studies • Animal Studies

44. #8-HMBSIDE EFFECTS/SAFETY • No Long – Term Studies • $$$--Found in Foods • No Adverse Effects • ? Help Trained Athletes

45. #9-EphedrineMa Haung and Ephedra What is it? • Herb from China • Nasal Decongestant—CNS Stimulant • Theory • Tablets, Capsules, Teas: 5 – 75 mg • Food Source: None • Banned: IOC and NCAA

46. #9-EphedrineMa Haung and EphedraCLAIMS • Speeds Metabolism for Weight Loss • Improve Athletic Performance • Help for Asthma • Nasal Decongestant • Fast Acting Energy • Herbal Ecstasy

47. #9-EphedrineMa Haung and EphedraRESEARCH • Ephedra vs. Ephedrine • Ephedrine and Weight Loss “Sweat plus sacrifice equals success.” --Charlie Finley

48. Increased BP Heart Rate Irregularities Insomnia Nervousness Tremors Headaches Seizures Heart Attacks Strokes Death Improve Athletic Performance? Weight Loss Safety? Rec. Dose – 1 week Doping Concerns Drug-Like Effect BANNED #9-EphedrineMa Haung and EphedraSIDE EFFECTS/SAFETY

49. #10-Fat BurnersDiet Formulas What is it? • Choline Bitartrate, Inositol, Lipotropic Vitamins, L-Carnitine, Methionine, Chromium • Green Tea, Ginger Root Cayenne Powder, Caffeine, Ginseng, Kola Nut, Ma Huang… • “Thermogenic” • Appetite Suppressant • Banned: None

50. #10-Fat BurnersDiet FormulasCLAIMS • Lose Weight, Lose Fat • Won’t be Hungry • Improve Athletic Performance