1. Vitamins, Herbs, and Supplements for Athletic Performance & Recovery By Heather Díamani Kaplan University HW499 Bachelors Capstone in Health and Wellness

2. Ergogenic Aids What is an Ergogenic Aid? “Anything that enhances a person’s ability to perform work, in the case of athletics, to perform better” (Fink, 2015).

3. Unsafe/Illegal Ergogenic Aids Group Classifications Stimulants Narcotics Cannabinoids Anabolic agents Peptide hormones and growth factors Beta-2 Agonists Hormone and metabolic modulators Diuretics and other masking agents Glucocorticosteroids Beta-blockers Examples Amphetamines Anabolic Steroids Androstenediol Androstenedione DHEA Ephedrine Erythropoietin (Blood doping) Human Growth Hormone

4. Safe/Legal Ergogenic Aids Creatine Beta-hydroxy-beta-methyl butyrate Branched chain amino acids (BCAA) Carnitine Chromium Coenzyme Q10 Conjugated linoleic acid (CLA) Energy Gels Ginseng Leucine Medium Chain Triglycerides Multivitamins Phosphates Protein Sports Drinks Zinc

5. How to Choose the Right Supplement Do some research! Try a site like http://naturaldatabase.therapeuticresearch.com Make sure the supplement doesn’t contraindicate with any medications or health issues you may have. Read reviews. Check for GMP and USP certification

7. Good Manufacturing Practices United States Pharmacopeia

8. Vitamins, Herbs, and Supplements for Recovery Sports drinks Amino Acids: L-Glutamine & Lysine Herbs for Inflammation: Turmeric, ginger, & cinnamon. Glucosamine for joint pain. Herbs for Muscle Pain: Devils claw, kava, and meadowsweet Food: Carbohydrates and Protein

9. STRETCH! Helps with muscle soreness by reducing pain Increases circulation Increases range of motion Decreases risk of injury Feels GOOD!

10. Questions or Comments?

11. References Fink, H., Mikesky, A. (2015). Ergogenic Aids. Practical Applications in Sports Nutrition (4 th Ed). Burlington, MA: Jones & Bartlett Learning. Jarrow Formulas (2015). “L-Glutamine”. Retrieved from: http://www.jarrow.com/product/301/L-Glutamine Medline Plus (2010). US National Library of Medicine. Retrieved from: http://www.nlm.nih.gov/medlineplus/druginfo/meds/a601234.html http://www.nlm.nih.gov/medlineplus/druginfo/meds/a601234.html http://www.nlm.nih.gov/medlineplus/anabolicsteroids.html http://www.nlm.nih.gov/medlineplus/druginfo/natural/331.html Skidmore-Roth (2010). Mosby’s handbook or herbs and natural supplements (4 th ed). El Paso, TX: Mosby Elsevier Publishing. University of Illinois (2007). “Ergogenic Aids: Nutritional Supplements for Athletes”. Retrieved from: http://www.mckinley.illinois.edu/handouts/ergogenic_aids.html WADA (2015). “Blood doping” and “Human Growth Hormone”. World Anti-Doping Agency. Retrieved from: https://www.wada-ama.org/en/questions-answers/blood-dopinghttps://www.wada-ama.org/en/questions-answers/blood-doping https://www.wada-ama.org/en/questions-answers/human-growth-hormone-hgh-testing