Supplementation

Dietary SupplementsO Many athletes think that exercise

increases nutrient requirementsO Protein O VitaminsO minerals

O Turn to supplementation

VitaminsO Megadose

O Taking large amounts of nutrient supplements

O Essentially an overdose

VitaminsO Vitamin C

O Thought to prevent illness and slow aging

O May cause diarrhea and possibly kidney stones

O Fruits, juices, and vegetables

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

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

MineralsO Iron

O Properly form hemoglobinO Deficiency can lead to anemiaO Excess can lead to constipation

ProteinO Athletes over consumeO Need an extra .5-.7 g per pound every day for muscle gainO Diet should provide adequate

amount

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

CreatineO May enhance performance during

high-intensity resistance exerciseO May reduce crampsO Side effects

O Weight gainO Gastrointestinal disturbancesO Kidney dysfunction

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