supplementation. dietary supplements o many athletes think that exercise increases nutrient...
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Supplementation
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Dietary SupplementsO Many athletes think that exercise
increases nutrient requirementsO Protein O VitaminsO minerals
O Turn to supplementation
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VitaminsO Megadose
O Taking large amounts of nutrient supplements
O Essentially an overdose
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VitaminsO Vitamin C
O Thought to prevent illness and slow aging
O May cause diarrhea and possibly kidney stones
O Fruits, juices, and vegetables
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VitaminsO Vitamin E
O Thought to extend life expectancy and enhance physical performance, prevent gray hair, cure muscular dystorphy
O Whole-grain, vegetable oils, nutsO B-complex
O Obtain energy from CHO, Fats, and proteins
O Thought to provide energy themselves
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MineralsO Calcium
O Most abundant in bodyO Bones, teeth, muscle contraction,
nerve impulsesO If intake too low, body removes it
from bonesO 1,000 mg per day
O 8 oz milk = 300 mgO Milk products are most reliable source
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MineralsO Iron
O Properly form hemoglobinO Deficiency can lead to anemiaO Excess can lead to constipation
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ProteinO Athletes over consumeO Need an extra .5-.7 g per pound every day for muscle gainO Diet should provide adequate
amount
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CreatineO Energy metabolismO Stored in muscles and used during
anaerobic activityO With supplementation depletion is
delayed and performance is enhanced
O Increased intensity in workout, prolonged maximal effort, improves recovery time, increases fat-free mass
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CreatineO May enhance performance during
high-intensity resistance exerciseO May reduce crampsO Side effects
O Weight gainO Gastrointestinal disturbancesO Kidney dysfunction
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Ephedrine O Found in diet pills, illegal drugs, and
over-the-counter meds.O Stimulant similar to an amphetamineO FDA bannedO May cause heart attack, stroke,
tachycardia, paranoid psychosis, depression, convulsions, fever, coma, vomiting
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