1. Science, facts, and fiction
Workout Supplements
Science, facts, and fiction

2. 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

3. 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

4. 10 Most Popular Supplement Brands
Optimum Nutrition
JYM
EVLUTION NUTRITION
MuscleTech
Cellucor
RSP Nutrition
MusclePharm
Universal Nutrition
NOW
BSN

5. 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

6. 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.

7. 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)

8. 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.

9. 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.

10. 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:
.com (to research and order specific brands and supplements)
(to find approved supplements)

11. References
Demedeiros, J. (2016). 6 Reasons You Should Be Using Whey Protein. Retrieved June 14, 2016, from
Creatine: What It Is, What It Does, and Its Side Effects. (2013). Retrieved June 14, 2016, from
The Best (and Worst) Whey Protein Powders. (2016). Retrieved June 14, 2016, from
Graeme, T. (2011). Protein Powder Benefits: Everything You Need to Know in 5 Minutes. Retrieved June 13, 2016, from
Norton, L. (2014). BCAAs: The Many Benefits Of Branched-Chain Amino Acid Supplements. Retrieved June 14, 2016, from
Pre Workout Pros and Cons - Should You Take Them? (2015). Retrieved June 14, 2016, from
U.S. Food and Drug Administration. (2016). Retrieved June 14, 2016, from