Protein and Creatine Powders Do we need them?

Protein/AA powder… What is it? Water soluble protein or amino acids in powder form Most are a “complete” proteins (all 9 essential AAs)

To whom are they beneficial? Body builders/weight trainers digested quickly so AAs are available to repair micro-tears or build more actin and myosin People with low protein intake People who have multiple wounds to heal Especially burn victims

To whom are they not beneficial? People who are not physically active. People who are active but do mostly cardio exercises Would benefit more from complex carbs to boost their glycogen stores

Can too much protein be harmful? You bet: Weight gain - Excess protein turned to fat Malnutrition - if normal foods excluded Kidney stones and kidney failure Intestinal irritation - gas, diarrhea, and constipation Dehydration – due to ridding of extra nitrogen Ketoacidosis – if carbs excluded to near zero

When to take protein? Probably immediately after a weightlifting workout. AAs available for repairing micro-tears & building new actin & myosin.

Creatine powders… What are they? What? Substances used by cells for short bursts of intense energy (i.e. anaerobic) Beneficial? Studies are 50:50 No studies have shown them to be harmful Who? Those doing maximal lifting with goal of adding mass for strength How? Creatine + no workout = no benefit Creatine + workout = May boost your energy for a more intense workout A few more reps… A few more pounds per rep… Best taken before your workout When? It doesn’t seem to matter.

Vitamins Definition: noncaloric, organic nutrients needed in small amounts to maintain proper health and functioning of the body.

Vitamins, 2 Categories Lipid Soluble – A, D, E, K Obtained from fats and oils in foods, mostly plant sources Stored in liver and body fat until needed Pro: can go for weeks without deficiency Con: excesses may accumulate toxicity usually only seen with supplements Water soluble – B complex group, C Obtained from plant and animal sources (mostly B complex) Not stored in significant amounts Easily lost in cooking water and damaged by heat of cooking Easily lost in urine Toxicities not possible from food sources… only with supplements

Do vitamins cure illnesses? The only illness cured by a vitamin is the illness caused by a deficiency of that vitamin. Can illnesses be prevented by vitamins? If obtained from vitamin rich foods – Yes, especially cancers If obtained by vitamin supplements – No, maybe D3 [Tuft’s University analyzed last 50 years of studies] Is athletic performance improved by vitamin supplements? If already eating a variety of vitamin rich foods – No If vegetarian - a possible benefit from B complex supplement Needed for ATP production

Do you need them?

Often do not contain the ingredient they claim What you should know… Not regulated by FDA Often do not contain the ingredient they claim 75% in one study Often contain contaminates and unlisted drugs/meds Often conflict with Rx meds Tell your doc & pharmacist Look for “U.S. Pharmacopeia” or “Consumer Lab” to guarantee ingredients