Science, facts, and fiction Workout Supplements Science, facts, and fiction

The Science Behind Building Muscle *Athletes struggle to maximize muscle growth while decreasing body fat. Muscle growth Depends on… Protein synthesis – body creating protein Protein intake Workout intensity and duration Obstructed by… Catabolism – as the body loses fat it instead begins to break down protein instead Fatigue Lack of motivation

Muscle Mass = Rate of Protein synthesis + Rate of protein breakdown In order to increase muscle mass the rate of protein synthesis must be greater than the rate of protein breakdown. Workout supplements can… Increase rate of protein synthesis Increase protein intake Decrease rate of protein breakdown Reduce fatigue Increase energy Increase focus Increase motivation

10 Most Popular Supplement Brands Optimum Nutrition JYM EVLUTION NUTRITION MuscleTech Cellucor RSP Nutrition MusclePharm Universal Nutrition NOW BSN

Pre-workout Pre-workout – designed to help the individual gain focus and increase energy and endurance for their workout. Mixtures of caffeine, creatine, select amino acids, and carbs Aids focus Increases energy Increases blood flow to the muscles Increases heartrate Can support recovery

Creatine Creatine – ergogenic enhancer (performance, stamina, recovery) Increases adenosine triphosphate (energy output) Allows for longer more intense workouts Users gain water weight initially Extra water in muscles can aid with protein synthesis Not recommended for anyone with kidney problems or cardiovascular diseases *In order for creatine to be effective the user must coordinate its use with intensive workouts.

BCAA’s Branched Chain Amino Acids (BCAA’s) Leucine, Isoleucine, Valine Stimulates protein synthesis promote muscle protein synthesis increase muscle growth Reduce rate of protein breakdown Can reduce fatigue during workouts Can be used to increase energy during workouts *BCAA’s seek to overcome protein breakdown/catabolism by increasing protein production (protein synthesis)

Whey Protein Whey Protein seeks to overcome protein breakdown/catabolism by increasing protein consumption. Contains BCAA’s but takes longer to break them down and utilize them Aids weight loss Increases muscle gains *Best when used within 1-2 hours after a workout.

Fact or Fiction Workout supplements cause kidney damage? Workout supplements (if on USDA approved list) will not cause kidney damage unless overused or abused. Workout supplements cause heart failure? Workout supplement can cause heart failure in individuals with prior cardiovascular disease or if overused or abused. Always consult physician before using! Workout supplements will automatically build muscle? Workout supplements will not aid in muscle growth unless paired with regular exercise/workouts.

Do’s and Don’ts Always consult your doctor prior to using any workout supplement! Workout supplements are not recommended for individuals with kidney problems, cardiovascular diseases, or any other extreme medical conditions unless approved by their doctor. Workout supplements must be paired with a strong fitness plan to generate positive results. Don’t overuse or abuse! Always research before buying! Resources: www.bodybuilding .com (to research and order specific brands and supplements) www.fda.gov (to find approved supplements)

References Demedeiros, J. (2016). 6 Reasons You Should Be Using Whey Protein. Retrieved June 14, 2016, from http://www.mensfitness.com/nutrition/what-to-eat/6-reasons-you-should-be-using-whey-protein Creatine: What It Is, What It Does, and Its Side Effects. (2013). Retrieved June 14, 2016, from http://www.menshealth.com/health/creatine-side-effects-what-it-is-what-it-does The Best (and Worst) Whey Protein Powders. (2016). Retrieved June 14, 2016, from http://www.muscleandfitness.com/supplements/build-muscle/best-and-worst-whey-protein-powders Graeme, T. (2011). Protein Powder Benefits: Everything You Need to Know in 5 Minutes. Retrieved June 13, 2016, from http://graemethomasonline.com/protein-powders-benefits/ Norton, L. (2014). BCAAs: The Many Benefits Of Branched-Chain Amino Acid Supplements. Retrieved June 14, 2016, from http://www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html Pre Workout Pros and Cons - Should You Take Them? (2015). Retrieved June 14, 2016, from http://www.zojifit.com/pre-workout-pros-and-cons/ U.S. Food and Drug Administration. (2016). Retrieved June 14, 2016, from http://www.fda.gov/