Supplements & athletic performance

Are supplements USEFUL/safe? Consider the following directly taken from the FDA website: “Some supplements can help assure that you get enough of the vital substances the body needs to function; others may help reduce the risk of disease. But supplements should not replace complete meals which are necessary for a healthful diet – so, be sure you eat a variety of foods as well.” “Unlike drugs, supplements are not permitted to be marketed for the purpose of treating, diagnosing, preventing, or curing diseases. That means supplements should not make disease claims, such as “lowers high cholesterol” or “treats heart disease.” Claims like these cannot be legitimately made for dietary supplements.” “Dietary Supplements can be beneficial to your health — but taking supplements can also involve health risks. The U.S. Food and Drug Administration (FDA) does not have the authority to review dietary supplement products for safety and effectiveness before they are marketed.”

How do I know what is safe to take then? Dietary Supplement Label Database DO RESEARCH! You are about to put something into your body. Don’t blindly trust a company who is in it to make $. Read reviews, look into ingredients, look at studies… Is it banned? (NCAA Banned Drug List)

Common supplements Vitamins/Minerals (do not exceed RDA) Protein (whey, casein, soy, egg) Greens Weight Loss Pills Creatine Pre-Workouts Amino Acids Glutamine ZMA Common supplements

protein Whey (quickly digested) protein should be consumed within 30 minutes after working out. Consuming whey protein in the “30 minute window” is thought to speed up muscle recovery and growth. SAFE and effective way of getting adequate protein.

greens One of the fastest growing supplement categories! When used correctly, can aid your dietary health. Greens supplements should NOT replace eating your fruits and vegetables.

Weight loss Green tea Caffeine Two common ingredients found in weight loss supplements. While they aid in energy production they themselves do NOT make you lose weight. Still comes down to calories in vs calories out.

creatine Your body makes creatine naturally (beef & pork). Your body uses it when you are involved in bouts of high intensity exercise. This is why some people see greater results than others. Monohydrate (white powder) is the most common form. Users are suggested to take around 5mg/day. Users are encouraged to stay hydrated by drinking plenty of water. SAFE and backs claims of improving strength.

Pre-Workouts Taken 30-60 minutes prior to training (NOT as your walking into the gym). Eat a small meal 30-60 minutes prior to taking pre-workout. This provides energy for workout as well as decreases the likelihood of getting light headed, headaches, or jitters from your pre-workout. Most include the following: Caffeine Creatine Monohydrate Citrulline (to aid in getting oxygen/nutrients to muscles) NEVER take more than recommended amount!

Amino acids Building blocks of protein “Branched” type are 3 amino acids (leucine, isoleucine, and valine) that your muscles use for energy Thought is that by taking pre or intra workout…. the process of muscle repair, growth, & recovery happens more quickly by decreases fatigue (or at least, rate of perceived exertion). Usually consumed in powder form (mixed with water) Does it work? Studies are mixed.

L-glutamine Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism. Glutamine is the most common amino acid found in your muscles (61%). During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal - and Glutamine plays a key role in protein synthesis. Studies have shown that L- Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism. Information gathered from bodybuilding.com

zma Zinc, Magnesium, Vitamin B6 Enhances muscle recovery, boosting muscle size & strength, and even aiding in fat loss. Studies show it raises testosterone levels while aiding in sleep quality/recovery. Should be taken an hour before bed on an empty stomach.