ATHLETIC MIRACLES OR

MONEY PITS?

“Athletic Supplements and Ergogenic Aids”

KIM ARCHER M.ED.NUTRITION SPECIALISTSOUTHWEST REGION

Miracles or Money pits?Athletic Supplements or Ergogenic Aids

WHAT WE DO KNOW

vs.

WHAT WE DON’T KNOW

What We Do Know…“SUPPLEMENTS AND ERGOGENIC AIDS”

ATHLETES DO USE THEMNutrition 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

What We Don’t Know…

Research

Long Term Effects

Why hard work doesn’t pay off?

“The only place success comes in thebefore work is in the dictionary.”--Vidal Sasson

Explain Supplements…

Definition: ANY PRODUCT INTENDED FOR INGESTION AS A SUPPLEMENT TO THE DIET.

Regulation StandardsFDA MUST PROVE PRODUCT IS SAFE OR UNSAFE.

Explain Ergogenic Aids…

Definition: SUPPLEMENT MARKETED TO ENHANCE PERFORMANCE GENERALLY SPORTS RELATED.

Regulation Standards:FDA MUST PROVE PRODUCT IS SAFE OR UNSAFE.

Relationship to Exercise

EXERCISE =

SUPPLEMENTSERGOGENIC AIDS

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?

“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

#1-Androstendione“ANDRO”

What is it?o Steroid Secreted by Adrenal Glands

(W/DHEA)o Building Block for Test./Estrogeno Associated with Masculinity o Sold in Capsules o Food Sources: Noneo Banned: IOC, USOC, NCAA, NFL

#1-Androstendione

#1-AndrostendioneCLAIMS

Increase Energy

Enhance Recovery

Increase Muscle Mass/Growth = Testosterone Production

Increase Sexual Arousal

Increase Sense of Well Being

#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

#1-AndrostendioneSIDE EFFECTS

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

#2-DHEA

What is it?o Produced by the Adrenal Glando Building Block for Test/Estrogeno Female form of Androo Peaks Levels 20-30 yearso ? Role with Disease and Healtho Capsules/Tablets: 150 mgo Food Source: Noneo Banned: USOC, NCAA, and NFL

#2-DHEACLAIMS

Eternal YouthEnhances Immune SystemDisease FighterWeight Loss Aid Increases Muscle Mass Increases Energy Increases LibidoCounteracts Stress

#2-DHEARESEARCH

Age Memory, Libido, and Mood Immunity Cardiovascular Diseases Cancer Lupus AIDS/HIV Infections Body Composition

#2-DHEASIDE EFFECTS

Long-term unknown Alter levels of

hormones Facial hair Acne Baldness Deepening of voice Menstrual

irregularities

Prostate cancer Breast cancer Endometrial cancer

#3-BC Amino Acids

What is it?o Essential Amino Acidso Compete with Tryptophano Delay CNS Fatigueo BCAA During Endurance Exerciseo Pills/Sport Drinks: 7g to 20 g per serving/1 to 7

g/l.o Food Sources: chicken, beef, shrimp, yogurt,

egg, oatmeal, pinto beanso Banned: NONE

#3-BC Amino AcidsCLAIMS

Improves Exercise Performance

Builds Muscle

Prevents Fatigue

#3-BC Amino AcidsRESEARCH

Exercise Performance

Protein Loss During Exercise

Abdominal Fat

#3-BC Amino AcidsSIDE EFFECTS/SAFETY

Long-Term Studies

No Cases of Toxicity

Ammonia Toxicity

Impair Water Absorption

#4-Creatine

What is it?o Creatine + ATP = ST Energyo Synthesized from AA in the Liver, Pancreas,

and Kidneys 1 g/day.o Pills, Powders, Liquids, Chewing Gum, and

Gels: 20 – 25 g/day—loading 2 –5 g/dayo Food Sources: pork, salmon, beef, cod, milk,

herringo Banned: NCAA RestrictS Distribution

#4-Creatine

#4-Creatine

#4-CreatineCLAIMS

Increase Muscular strengthDelays fatigueBurn Fat Increase Muscle MassStrength for Special populations

#4-CreatineRESEARCH

High Intensity ExerciseBody CompositionElderlyMuscular DiseaseCongestive Heart Failure

#4-CreatineSIDE EFFECTS/SAFETY

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

#5-Vanadyl Sulfate

What is it?o Vanadium = Trace Mineralo Role Not Definedo Goats and Ratso Facilitate Glucose Uptakeo Diabetes Managemento Capsule: 7 – 15 mgo Food Source: shellfish, parsley, mushrooms,

dill seed, and wine.o Banned: None

#5-Vanadyl SulfateCLAIMS

Reduces Need for InsulinCreates Pumped Appearance Increases Muscle Mass Increases Muscular Strength

#5-Vanadyl SulfateRESEARCH

Diabetes

Weight Training

#5-Vanadyl SulfateSIDE EFFECTS/SAFETY

Potential ToxicityDiarrheaGreen tongueGastrointestinal DisturbancesMuscle Cramps

#6-Chromium Picolonate

What it is?o Essential Trace Mineralo Metabolism—Fat/Protein/CHOso Safest Nutrient—no toxicityo Tablet, Capsule, Gel: 50 – 600 mg dose o Food Source: broccoli, ham, potatoes,

bagel, green beans, apple rice, turkeyo Banned: None

#6-Chromium Picolonate

CLAIMSDaily Intake NeedControl DiabetesLowers CholesterolEliminates Body FatBuilds MusclePrevents Osteoporosis

#6-Chromium Picolonate

RESEARCH Intake, Metabolism and DeficiencyDiabetesCVDObesityStrength Training and Body MassBone Density

#6-Chromium Picolonate

SIDE EFFECTS/SAFETY Increased Urinary Chromium ExcretionDietary IntakeWeight Lose and Health ClaimsLong Term Effects Headaches, Sleep Disturbances, Mood

Swings, Motor Function PerceptionHinder Iron Absorption??

#7-Tribulus Terrestris

What is it?o Herb known as Puncture Vineo Increase Concentrations of Testosteroneo No Standard Recommendation o Used with Other Supplementso Capsuleso Banned: None

#7-Tribulus TerrestrisCLAIMS

Increases Testosterone

Better Sex Life

Bigger Muscles

#7-Tribulus TerrestrisRESEARCH

No Peer – Reviewed Research International Journal of Sports Nutrition

and Exercise Metabolism StudyAnimal Data

#7-Tribulus TerrestrisSIDE EFFECTS/SAFETY

Safety and Efficacy Data NeededNo Known Harmful InteractionsUpset StomachAnimals--Staggers (Weakness of Hind

limbs)

#8-HMB

What is it?o Metabolite of BCAA—Leucineo 5 - 10% of Leucine = HMBo 0.2 – 0.4 g HMB/dayo Tablets, Capsules, Bars: Calcium-HMBo Food Source: catfish, squash, avocado,

cauliflower, asparagus, cheese, grapefruits

o Banned: None

#8-HMBCLAIMS

Increase Muscle Strength Increases Lean Body Mass Reduces FatPrevents Muscle Breakdown

(Catabolism)Speeds Up Muscle RepairDecreases Blood Cholesterol Levels

#8-HMBRESEARCH

Resistance Exercise

Endurance Exercise

No Long – Term Studies

Animal Studies

#8-HMBSIDE EFFECTS/SAFETY

No Long – Term Studies

$$$--Found in Foods

No Adverse Effects

? Help Trained Athletes

#9-EphedrineMa Haung and Ephedra

What is it?o Herb from Chinao Nasal Decongestant—CNS Stimulanto Theoryo Tablets, Capsules, Teas: 5 – 75 mgo Food Source: Noneo Banned: IOC and NCAA

#9-EphedrineMa Haung and Ephedra

CLAIMSSpeeds Metabolism for Weight Loss Improve Athletic PerformanceHelp for AsthmaNasal DecongestantFast Acting EnergyHerbal Ecstasy

#9-EphedrineMa Haung and Ephedra

RESEARCHEphedra vs. Ephedrine

Ephedrine and Weight Loss

“Sweat plus sacrifice equals success.”--Charlie Finley

#9-EphedrineMa Haung and Ephedra

SIDE EFFECTS/SAFETY 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

#10-Fat BurnersDiet Formulas

What is it?o Choline Bitartrate, Inositol, Lipotropic Vitamins,

L-Carnitine, Methionine, Chromiumo Green Tea, Ginger Root Cayenne Powder,

Caffeine, Ginseng, Kola Nut, Ma Huang…o “Thermogenic”o Appetite Suppressanto Banned: None

#10-Fat BurnersDiet Formulas

CLAIMSLose Weight, Lose Fat

Won’t be Hungry

Improve Athletic Performance

#10-Fat BurnersDiet FormulasRESEARCH

Appetite Suppressant

Number of Ingredients

Long Term Study of Poor Diet

#10-Fat BurnersDiet Formulas

SIDE EFFECTS/SAFETYPast Side Effects

Proper Food Choices

Research Claims

Vitamins and Mineral Supplements

Do they improve performance? NO… in active individuals with “good” status. At risk group:

Athletes consuming highly refined diets. Athletes with low energy intakes due to dieting,

eating disorders, or chronic energy restriction. Athletes in thin – build sports Athletes with metabolic issues

Vitamins and Mineral Supplements

Does exercise increase the need?

YES…B-Complex Vitamins IronAntioxidantsElectrolytes

“The will to win is important, but the will to prepare is vital.” --Joe Paterno

Vitamins and Mineral Supplements

Fitness Levels and Hours of Exercise Per Week

Increased Nutrient Needs?Sedentary Recreation/

FitnessElite Athlete

RDA/DRI Set RDA/DRI?? RDA/DRI??

Vitamins and Mineral Supplements

Can you get to much?Problem Nutrients…

ZincMagnesiumIronB-6Vit DVit AFolate

Vitamins and Mineral Supplements

Fortified Food and Supplements IntakeOne Meal Plan

Breakfast: 1 c. Total; 1 c milk, 1 Centrum Performance Supplement

Lunch: 11 oz Ultra Slim FastSnack: 1 Power Bar Essential

Vitamins and Mineral Supplements

Fortified Food and Supplements IntakeOne Meal Plan

Nutrient %DV %UL

Vit. A 178% 89%

Vit. D 163% 33%

Folate 366% 147%

Vit B6 573% 12%

Iron 283% 113%

Zinc 280% 109%

Playing By the Rules

Banned and Restricted Substances

National Collegiate Athletic Association (NCAA)

International Olympic Committee (IOC)United State Olympic CommitteeNFL, NBA, ABA, etc….

Playing By the Rules

Importance

www.drugfreesport.com

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.” –Vince Lombardi

Recommendation GuidelinesSupplements and Ergogenic Aids

Is current dietary intake adequate? Is there an indication of increased need? Is the amount below toxic levels? Can

product cause harm?Does the athlete want to supplement?What do they believe it will do for them?Can I recommend an alternative

substance or food?

Recommendation GuidelinesSupplements and Ergogenic Aids

Is the athlete willing to make dietary changes to improve performance?

What is the cost of the product and is it a reputable manufacturer?

Are their any nutrient-nutrient or drug-nutrient interactions?

Are there ethical issues? Is it banned or restricted by any credible

organization?

Coaching Nutrition

Motives and Beliefs

Knowledge/Overall Diet

Know the Sport and Athlete

Updated Research/Media

Education Improves Performance

Safe Supplementing

The “Right Athlete” in the “Right Way”

“The world is full of willing people, some willing to work, the others willing to let them.”—Robert Frost

Athletic Performance $1 into $100

Genetics

Training

Coaching/Education

“Do not let what you cannot do interfere with what you can do.”—John Wooden

Additional References

Sports Nutrition: “A guide for the professional working with active people. 3rd Edition. ADA and Christine A. Rosenbloom PhD, Rd, Editor. 2000.

ACSM Health and Fitness Journals Eat Smart, Play Hard. Liz Applegate, PhD. 2001. The Health Professional’s Guide to Popular Dietary

Supplements. Allison Sarubin, MS, RD. 2000. Jacqueline R. Berning, PhD, RD. Assistant Professor,

University of Colorado, Nutrition Consultant Robert Murray, PhD, FACSM, Director, The Gatorade

Sports Science Institute.

References for Presentation

Fueling the Athlete: “Current and Emerging Issues in Sports Nutrition. Gatorade Sports Science Institute Seminar 10/19/2001.

“Top Ten Sports Nutrition Supplements.” Susan Bohanan R.D., L.D. www.nolimitsonlin.com/top_ten_sports_nutrition_supplem.htm

“Sports Supplement: A Win at Any Cost?” Melinda Hemmelgarn N.S., R.D. Associate State Nutrition Specialist U O/E.

Eat Smart, Play Hard. Liz Applegate, PhD. 2001. The Health Professional’s Guide to Popular Dietary

Supplements. Allison Sarubin, MS, RD. 2000.

References for Presentation

Gatorade Sports Science Institute. www.gssiweb.com SCAN. www.nutrifit.org Sports Nutrition Information Resources.

www.wellcentered.com/sntg/resources.html Sports MedUpdate. www.esportmed.com/smu/ NCAA Sports Medicine Handbook. www.ncaa.org/ Journal of Performance Enhancement.

www.members.tripod.com/JPE_Sportscience/ Food Nutrition Information Center.

www.nal.usda.gov/fnic/etext/000054.html