1. Protein and Creatine Powders Do we need them?

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

3. 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

4. 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

5. 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

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

7. 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.

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

9. 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

10. 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

11. Do you need them?

12. 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