Importance of Supplements?

Sup.

Timing

Micronutrients

Macros + Fibre

Calories/Energy Balance

Take a step back… Total PRO intake

• Daily intake: 1.4-2.7g/kg BW• Sweet-spot: 2g/kg BW

trainees/athletes• Supplements just allow intake

to be hit more easily• E.g. 90 kg lifter: 180g PRO

from whole food is a LOT

© Danny Lennon 5

Peri-workout PRO intake

9

© Aragon & Schoenfeld, 2013, JISSN

Whey vs. Casein

PRO Supps & Women…

Amino Acids

Millward DJ, Layman DK, Tomé D, Schaafsma G. Protein quality assessment: impact of expanding understanding of protein and amino acid needs for optimal health. m J Clin Nutr. 2008 May;87(5):1576S-1581S.

What about adding “pro-anabolic” amino acids???

Kerksick et al. 2006• 12 weeks – 4x session/week• Resistance-trained men (mean: 84kg, 17%

BF)• 3 PWO supp groups:– 48 g per day CHO placebo (P)– 40 g/d whey protein + 8 g/d casein (WC)– 40 g/d whey protein + 3 g/d BCAA+ 5 g/d L-

glutamine (WBG)

• Only difference in kcal & macros was the intended difference in PRO between the protein groups and the carb group

© Adel Moussa, SuppVersity.com

Dangin, Martial, et al. "The digestion rate of protein is an independent regulating factor of postprandial protein retention." American Journal of Physiology-Endocrinology And Metabolism 280.2 (2001): E340-E348.

Dangin study on 6 young men found : the same amino acids you will find in casein will induce a negative leucine balance, when they are administered in their isolated form

© Danny Lennon 18

Taken from: Kimball et al., ‘Role of insulin in translational control of protein synthesis in skeletal muscle by amino acids or exercise,’ Journal of Applied Physiology, 2002,93(3)1168-1180

ISSN Position Stand

“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.”

Journal of the International Society of Sports

Nutrition 2007, 4:6  

LOL!

“There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.”

Journal of the International Society of Sports Nutrition 2007, 4:6

Creatine supplementation with specific view to

exercise/sports performance• Supplementation increases creatine

storage and promotes a faster regeneration of adenosine triphosphate between high intensity exercises

• 0.1 g/kg of body weight combined with resistance training improves training adaptations at a cellular and sub-cellular levelCooper et al., Journal of the International Society of Sports

Nutrition 2012, 9:33

Caffeine

• ~3-6 mg/kg• Supps > coffee• Endurance,  intermittent/field & time-

trial performance• Strength-power performance?• Can improve glycogen resynthesis

Hobson et al. 2012

• Meta-analysis of 15 studies• median improvement of 2.85%

compared with a placebo• exercise lasting 60–240 s was

improved• as was exercise of >240 s• there was no benefit of β-alanine on

exercise lasting <60 s• Dosage used 2.4-6.4g per day

Others of Interest

• HMB • D-aspartic acid• Tribulus• Health/Micronutrients

Wilson et al. 2014

TOUGH training program:• 8 weeks progressive training• 2 weeks overreaching• 2 weeks tapering off

Wilson et al., The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle

mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-

controlled study, ‘European Journal of Applied Physiology’, June 2014, Volume 114, Issue 6, pp 1217-1227

Wilson et al. 2014

• HMB-FA vs. Placebo

D-Aspartic Acid

• One human study: – 12 days: 42% testosterone increase – 3 days after stopping,:T still 22% above

baseline• But… still within normal physiological

limits (600mg/d dose of T that actually increased size/strength raised T levels 600% above baseline!)

Tribulus Terrestris

2014 systematic review of 11 RCTs:

“Evidence to date suggests that TT is ineffective for increasing testosterone levels in humans”

Qureshi et al., 2014, A systematic review on the herbal extract Tribulus terrestris and the roots of its putative aphrodisiac and

performance enhancing effect., J Diet Suppl;11(1):64-79

Rogerson et al., 2007

• 22 Australian elite male rugby league players

• 5 weeks pre-season in either T. terrestris or placebo group(11 vs. 11)

• “After 5 weeks of training, strength and fat free mass increased significantly without any between-group differences.”

Drug-Tested Athletes

• Assess stringency of testing, look for guarentee

• Consider trade-off: Can this product actually make a difference? Worth risk?

A Sensible Approach to Supplements

Performance Supplementation

Staples• Protein• Creatine

Optional• Beta-alanine• Caffeine• Sodium bicarbonate

Other Staples

Importance of Supplements?

Sup.

Timing

Micronutrients

Macros + Fibre

Calories/Energy Balance

© Danny Lennon 48

THANKYOU!

© Danny Lennon 49

Contact Details• danny@sigmanutrition.com• www.sigmanutrition.com• FB:

www.fb.com/dannylennonnutrition

@NutritionDanny