7/29/2019 Sports Sup Chart

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What Is It? Sources How MuchUses/BenefitsBeta-hydroxy beta-methylbutyrate(HMB)An anticatabolic compound that is ametabolite of the branched chainamino acid leucine.

Branch Chain Amino Acids(BCAAs)The essential amino acids: isoleucine,leucine and valine.

CholineA vitamin-like substance, part of thestructure of acetylcholine and phos-phatidylcholinekey components usedfor nerve transmission.

CoQ10(coenzyme Q10 or ubiquinone)A naturally occurring metabolicenzyme responsible for convertingfood, oxygen and water into materialsneeded for cellular function.

ColostrumAfter giving birth, all mammals pro-duce a special milk called colostrum.Bovine colostrum is secreted by cowsduring the first few days after calvingand is a rich source of protein, antibod-ies and growth factors, such as insulingrowth factors (IgG and IGF-1).

CreatineAn intermediate compound used in theproduction of creatine phosphate. Thismolecule can help provide energy dur-ing high power or speed events.

GlutamineAn amino acid that is known as aconditionally essential amino acidfor athletes and people under stress.

L-Carnitine(Carnitine)L-Carnitine is a co-factor for severalenzymes in the muscle cells.

Methyl-sulfonyl-methane(MSM)A natural sulfur compound.

NADH(reduced B-nicotinamide adeninedinucleotide)A coenzyme that enables the bodysenzymes, or its cellular monitors, tofunction optimally.

Phosphatidylserine (PS)A phospholipid essential for healthycell membranes throughout the body,especially in the brain.

PyruvateA three-carbon carbohydrate that isused in energy production and fuelstorage.

Ribose

A simple sugar that is used in theproduction of nucleotides. Nucleotidesare compounds such as ATP, DNAand RNA.

Vitamin CAscorbic acid; a water-soluble vitamin.

Whey ProteinA protein supplement derivedfrom milk.

Found in small quantities in catfish andcitrus fruits; also found in breast milk.Available as a supplement in capsuleform.

Leucine: brown rice, beans, meats, nuts,soy & whole wheat. Isoleucine:almonds,cashews, chicken, eggs, meat, fish, seeds& soy. Valine: dairy, grains, meat, mush-rooms, soy & peanuts. BCAA supple-ments are also available.

Whole grains, egg yolks, lecithin,legumes, meat, milk and soybeans.Supplemental forms include capsulesand tablets.

Mackerel, salmon and sardines. Foundin small amounts in beef, peanuts andspinach.

Supplemental forms include capsules,powder, lozenges and tablets.

Creatine is manufactured in the bodyduring protein metabolism. It is avail-able as a supplement and is present infoods, mostly meat and fish. Supple-mental forms include caplets andtablets.

Found in raw spinach and parsley. As asupplement, it is commonly added toprotein and recovery carbohydratedrinks.

Found in greater amounts in foods of ani-mal origin and in lesser amounts in foodsof plant origin. Supplemental formsinclude capsules, tablets and liquid.

Found in oral supplement form or inan ointment for topical application tomuscles and joints. Also available as a

powder.

Every living cell contains NADH,which is present in meat, poultry andfish, but is destroyed during the cook-ing process. It is also found in yeast, andsmaller amounts are present in plants.Supplements come in tablet form.

Available in only small amounts in thediet. Supplemental forms of PS,derived from soybeans, are available ascapsules and softgels.

Red apples, vegetables, most cheeses,and alcoholic beverages such as beerand red wine. Also available as asupplement.

Best taken as a supplement. While all

living cells contain ribose, there is notenough in food to get the effects need-ed to sustain high energy levels duringstrenuous exercise or ischemia (insuffi-cient blood flow).

Berries, citrus fruits and green vegeta-bles. Supplemental forms include cap-sules, powder and tablets.

As a supplement in powder form;dissolves easily in water.

35 grams/day during heavy training.

1,5006,000 mg/day of leucine, and8003,000 mg/day each for isoleucineand valine.

6001,200 mg/day.

100 mg/day.

Much of the research on the use ofcolostrum for improved sports perform-ance recommends up to 20 grams 3times a day with meals. Althoughcolostrum can be used year-round, it isalso effective if it is just taken duringcompetition season.

A loading dose of 20 grams/day for 35days and then 510 grams/day as amaintenance dose. Usually taken withcarbohydrates to aid with its uptake bythe muscle.

120 grams/day during periods of highmuscular stress.

Normal use: 250500 mg/day; in rigor-ous athletic regimens, 24 grams/day.Make sure to use L-Carnitine, not DL-Carnitine, because the DL form caninterfere with the normal function of L-Carnitine in the body.

Many athletes find that taking 35grams/day helps relieve soreness andaids in recovery during hard or exten-

sive training.

2.55 mg/day or every other day.Should be taken in the morning on anempty stomach.

400800 mg/day during hard training.

510 grams/day.

A loading dose of 10 grams/day for 35

days and then a maintenance dose of35 grams/day.

5001,000 mg 3 times a day. You mayhave to work up to this dose to avoidgastrointestinal problems.

Up to 20 grams/day during periods ofhard training.

It appears that this amino acid metabolite supports thebodys ability to minimize protein breakdown subsequent tostress such as intense exercise. By minimizing protein break-down, HMB may cause an increase in muscle mass andstrength.

They are the building blocks of muscle protein. Together, theymake up about 35 percent of the amino acid content of muscletissue. In addition, they are important for energy productionduring exercise.

Choline is involved in the neurological processes responsi-ble for muscular contraction. Researchers suggest that lowlevels of this chemical may contribute to muscle fatigue.When marathon runners were supplemented with 2 gramsof choline before an event, 7 out of 10 improved their run-ning times by over 5 minutes.

Research has shown that CoQ10 supplementation improvesheart function, oxygen consumption and exercise perform-ance in cardiac patients; it is used by athletes for increasedenergy production.

Growth factors (e.g., IGF-1) found in colostrum are pro-posed to help increase muscle size, strength and power out-put. IGF-1 helps in the regulation of muscular develop-ment, cartilage generation and bone mending. Immunecomponents (such as Ig G) restore immunity to immune-challenged athletes.

Used as an energy source for increased strength and powerduring highly anaerobic work. Athletes such as weightlifters, sprinters, jumpers and body builders gain the mostfrom creatine supplementation. It also allows for anincrease in muscle mass because it increases ability forhigh-intensity training.

Largest free-amino acid in the muscles and important formuscle growth and homeostasis. Glutamine is alsoimportant to immune functioning. New studies showthat glutamine is required for cellular replication in theimmune system.

L-Carnitine influences the metabolism of fatty acids, facilitat-ing the transfer of long-chain fatty acids into the mitochondriafor energy production. Increased metabolism of fatty acidscan decrease the use of carbohydrates as an energy source.

Many athletes and fitness enthusiasts rely on MSM toreduce pain, soreness and inflammation associated withinjuries, strained or cramped muscles and over-extended

joints. A study conducted at UCLA showed that athletesusing MSM had improved recovery after hard training andhad fewer medical office visits.

Through a series of reactions in the muscle cells, NADH isable to produce energy in the form of ATP. Therefore, agood supply of NADH optimizes energy production in thebody. It also helps transform the amino acid tyrosine intothe important brain chemical dopamine.

A 7-week study with strength-trained athletes showed that PScan help reduce muscle soreness, cortisol levels and muscledamage. PS-induced cortisol reductions could potentiallyimprove muscle building and hasten ones recovery.

Improves athletic endurance by enhancing glucose extraction,which is the removal of glucose from the blood circulatinginto the muscle cells. The muscles can then burn the glucosefor energy if exercising or store it as glycogen for later use.

Produces energy required by muscle cells for strength and

endurance performance, and fuels all of the metabolicreactions for life itself. University studies show that it helpsimprove sprint performance and aids in ATP recovery aftersprint exercise. Helps manufacture protein, glycogen andnucleic acids (RNA and DNA). In addition, ribose helpstransfer energy from one compound to another, which isnecessary for muscle cells.

Antioxidant vitamin necessary for tissue growth and repair.Protects against infection, and strengthens the immune sys-tem. Studies have shown that it plays a part in increasingmuscular strength, reducing lactic acid, sparing glycogenand reducing muscle damage.

It enhances the production of glutathione, one of the mostpowerful antioxidants in the body. It also has the highestlevels of BCAAs and has been shown to boost immunesystem functioning.

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wellnesssports supplements guide

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by Edmund R. Burke, PhD