WORKOUT SUPPLEMENTSARE THEY WORTH THE MONEY?

INTRODUCTION▪ Supplements can cover anything from multivitamins to protein supplements.

▪ As of 2006, 53 percent of Americans use some form of supplement (Park, 2011).

▪ Ergogenic aids are supplements or products used to enhance energy production and provide athletes with a competitive advantage (Ahrendt, 2001).

DIFFERENT TYPES OF ERGOGENIC AIDS AND WORKOUT

SUPPLEMENTS

PROTEIN SUPPLEMENTS▪ Claims for Use-

To enhance muscle repair and growth.

▪ Forms-

Whey and casein are the most popular (ACE, 2010).

Can be purchased in shakes, bars, bites, and powders.

▪ Research-

Athletes require 1.4 g of protein per kilogram of body weight daily

Some studies have found benefits of protein supplementation

Probably not needed for people who consume adequate amount of protein (Etchevverry, 2011)

(General Nutrition Centers Inc., 2014)

AMINO ACID SUPPLEMENTS▪ Branched- Chain Amino Acids (BCAA)-

leucine, isoleucine, valine

▪ Claims for Use-

BCAA are claimed to enhance endurance by delaying onset of fatigue

May prevent muscle catabolism, facilitate muscle repair, and increase lean mass (

▪ Forms- Powder and capsule

▪ Research-

May provide fuel for endurance activities (Academy of Nutrition and Dietetics, 2013)

Leucine may increase the rate of muscle protein synthesis (ACE, 2010)

▪ Glutamine

▪ Claims for Use-

Increase strength, speed recovery, and prevent over training Forms- Powder, capsules, chews Research-

Research has failed to find a performance- enhancing benefit to glutamine supplementation (ACE, 2010).

CAFFEINE/ PRE-WORKOUT SUPPLEMENTS

▪ Claims for Use-

Helps burn fat, increases energy, and enhances athletic performance(Academy of Nutrition and Dietetics, 2013)

▪ Forms-

Beverages, tablets, pre-workout powder

▪ Research-

Research findings on athletic performance and caffeine are very clear

Benefits are stronger in non-users than chronic users (ACE, 2010).

Fat burning does not increase(Academy of Nutrition and Dietetics, 2013)

Harvard University Drug and Alcohol Peer Advisors, 2011)

CREATINE▪ Claims for Use-

Increases strength and improves performance in

high intensity exercises

▪ Forms-

Powder and tablet

▪ Research-

Increases athletic performance in short bursts of exercise (ACE, 2010)

Does increase strength gains with exercise

Not everyone responds to creatine (Academy of Nutrition and Dietetics, 2013).

(General Nutrition Centers Inc., 2014)

ANABOLIC-ANDROGENIC STEROIDS (AAS)

▪ AAS are all derivatives of testosterone

▪ AAS are used to increase muscle strength and lean muscle mass.

▪ Using AAS for these reasons is illegal.

▪ There are many harmful side effects (Ahrendt, 2001).

SPORTS DRINKS▪ Sports drinks are flavored beverages

that contain carbohydrates and electrolytes

▪ Can be useful when exercise session exceeds 60 minutes in duration (SCAN, 2009).

▪ May deliver unnecessary calories and excess sugar depending on the brand

Gatorade Powerade

Calories 80 calories per 12 oz.

80 calories per 12 oz.

Sugar 21g 21g

Electrolytes160mg

sodium/ 45mg

potassium

150mg sodium/

35mg potassium

Gatorade Inc., 2014The Coca-Cola Company, 2014

WHAT WILL SUPPLEMENTS COST YOU?

COST OF ERGOGENIC AIDS AND SUPPLEMENTS▪ The cost of supplements can vary

greatly depending on brand and where you purchase the product.

▪ All of these product prices were found on the GNC website for the Optimum Nutrition brand.

Supplement Cost

Optimum Nutrition 100% Whey Protein

$49.99 for 29 servings

Optimum Nutrition BCAA 5000 Powder

$38.99 for 40 servings

Optimum Nutrition Glutamine Powder

$58.99 for 200 servings

Optimum Nutrition Pre-workout/ caffeine supplement

$61.99 for 30 servings

Optimum Nutrition Micronized Creatine Powder

$29.99 for 114 servings

General Nutrition Centers Inc., 2014

SAFETY CONCERNSRESEARCHING COMPANIES AND PROPER DOSAGE

SUPPLEMENT REGULATION▪ Do your research before starting a supplement!

▪ FDA does not regulate supplements the same as food or drug products.

▪ The manufacturer does not need FDA permission to market a product.

▪ The manufacturer is in charge of ensuring the product is safe (FDA, 2014).

ENSURING PROPER DOSAGE▪ Always check other resources other than the product label for correct dosage.

▪ Medline Plus or other credible sources can be used to find information on dosage.

http://www.nlm.nih.gov/medlineplus/druginfo/herb_All.html

▪ If you are unsure consult with your physician!

DISCLAIMER▪ All information is intended for your general

knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. Should you have any health care-related questions, please call or see your physician or other health care provider promptly.

REFERENCES▪ The Academy of Nutrition and Dietetics. (2013). Supplements and ergogenic aids for

athletes. Retrieved from http://www.eatright.org/Public/content.aspx?id=7088

▪ Ahrendt, D. (2001). Ergogenic aids: Counseling the athlete. American Family Physician, 63(5), 913-923. Retrieved from http://www.aafp.org/afp/2001/0301/p913.html

▪ American Council on Exercise. (2010). Ace personal trainer manual . (4th ed.). San Diego, CA: American Council on Exercise.

▪ The Coca -Cola Company. (2014). Powerade product info. Retrieved from http://www.us.powerade.com/

▪ Etcheverry, P. (2011). Protein supplements: The good, the bad, and & the ugly. Retrieved from http://www.healthandwellness.kaplan.edu/articles/nutrition/Protein Supplements.html

▪ Food and Drug Administration. (2014). Tips for dietary supplement users. Retrieved from http://www.fda.gov/Food/DietarySupplements/UsingDietarySupplements/ucm110567.htm

REFERENCES▪ Gatorade Inc. (2013). Nutrition facts. Retrieved from

http://www.gatorade.com/products/g-series/thirst-quencher

▪ General Nutrition Centers Inc. (2014). Gnc live well. Retrieved from http://www.gnc.com/Shop-By-Brand/shop.jsp?page=1&f=PAD/Brands/Optimum Nutrition&categoryId=3703232

▪ Gonzalez, A., Walsh, A., Ratamess, N., Kang, J., & Hoffman, J. (2011). Effect of a pre-workout energy supplement on acute multi-joint resistance exercise . Journal of Sports Science and Medicine, 10, Retrieved from http://eds.b.ebscohost.com.lib.kaplan.edu/eds/pdfviewer/pdfviewer?sid=f41feadc-4325-40e9-8d02-00f76b9a2fe2@sessionmgr110&vid=3&hid=102

▪ Park , M. (2011). Half of americans use supplements. . Retrieved from http://www.cnn.com/2011/HEALTH/04/13/supplements.dietary/index.html

▪ Sports, Cardiovascular, and Wellness Nutrition (SCAN). American Dietetic Association, (2009). Exercise hydration