Supplements & Ergogenic Aids

FON 105

Non Energy Yielding Nutrients Non Energy Yielding

Vitamins/Minerals General Function

Support metabolism and systems of the body

Focus of trainers Not on single nutrients….clients may ask functions, sources and

requirements Use handout as reference

Most Americans have NO Nutrient Deficiencies… Our urine is the most expensive in the World… why?

Vitamins/Minerals

Requirements not higher for most athletes except for some B vits.

40-50% athletes use Vit/Min supplement extra calories create higher vit/min intake

Megadoses…

Defined as taking 10 times the RDA.

Clients may ask your opinion on supplements. You are responsible as a professional to give information on megadoses. Use “Tolerable Upper Limits” chart on page 110 in text as guide. By 2005 there will be a level set for all vitamin and minerals.

Ergogenic Aids Definition Creatine Claims:

Increases energy Increases muscular strength Faster muscle gain Improves endurance and delays fatigue

What is it: Contains N Make 1 gm /d Found in skeletal muscle Used to make Phosphocreatine=ATP

Regime 20-25g/d for 5-7d Maintenance 1-2g/d

Reported Info Increases muscle strength in high intensity exercises Increase in LBM of 1-4 lbs

May be water retention

Smaller gains noted in clients with average fitness Recent studies show no improvement in doing a

“sport”, fitness activity or job Reported Side effects:

Cramping High BP Diarrhea Dehydration Seizures

Study problems Placebo effect limited once wt gain occurs Design flaws No long terms studies yet are conclusive

Loading phase of creatine equivalent to 10 lbs of raw meat!

Whey Protein Claims:

More biologically active than other proteins Associated with greater N retention

What is it: By product of cheese manufacturing Spray dry it (Dairy industry considered it a waste product)

Amino Acid content of selected foodsAmino Acids TRY THR ISO LEU LYS MET CYS PHE TRY VAL

Soy Protein 25 86 97 148 124 25 18 94 74 92

Whey 70 170 170 320 290 60 60 110 90 170

Egg white 83 322 371 582 488 207 149 356 279 414

Powder milk 153 490 656 1063 860 272 100 524 524 726

Safety: No side effects reported at this time

Reported Facts: Starved Rats fed whey protein had faster weight

gain vs. AA mixture (Rats) Most studies initally look at disease states (HIV/

anorexia) or animals! Dairy Industry researching! Branched chain AA can improve muscle gain in

some athletes.

Counseling a client Questions to ask Resources to use Give pro’s and con’s. Let clients decide