2. LAST LECTURE WE TALKED ABOUT
DIETARY WATER IN SPORTS
TODAY WE WILL TALK ABOUT
SUPPLEMENTS

3. Lecture 17
SUPPLEMENTS

4. OUTLINE OF LECTURE 17 INTRODUCTION CRITERIA FOR SUPPLEMENT USE
SUPPLEMENTS-EVALUATION-DO THEY
REALLY WORK?
SUPPLEMENTS-IDENTIFIED AND USES IN:
-ANAEROBIC
-INTERVAL -AEROBIC
SUPPLEMENTS-ARE THEY WORTH IT?

5. SUPPLEMENTS INTRODUCTION long history of chemical use to try and boost
long history of chemical use to try and boost
performance
not all of these chemicals are from food
doping-ethics
in theory the best athlete is a product of genes,
coaching, sports dietitian direction(good diet),
training

6. Criteria for supplements
Are they safe, effective, legal and have effects superior to a proper diet?
If legal (or not illegal?) then how know if they are safe and effective and indeed safe and effective at what dose and at what timing and in conjunction with which diet, which training and with which drugs the athlete may be taking?
Just because something is natural that does not make it legal, safe, effective and have effects superior to a good diet.  

7. Supplement evaluation- how to know if they really work
Clear hypothesis?
Study on cells, muscle, animals or humans?
Claims for a population based on basis of population
based in study?
External variables controlled?
Placebo controlled?
Adequate techniques?
Cross-over design used?
Random assignment to groups?
Statistics?
Other studies confirm?
In peer reviewed journals?

8. Supplement evaluation- how to know if they really work Hypothesis
1. A tentative explanation for an observation, phenomenon, or scientific problem that can be tested by further investigation.
2. Something taken to be true for the purpose of argument or investigation; an assumption.

9. Supplement evaluation- how to know if they really work
Clear Hypothesis
Clear hypothesis-two caffeine tablets delivering a total dose of 200 mg of caffeine and taken 1 hour before a 100 metre sprint will decrease time to sprint the 100 metres in males and females aged

10. Supplement evaluation- how to know if they really work
Unclear hypothesis-caffeine tablets improve sprint performance.

11. Supplement evaluation- how to know if they really work
Study on cells, muscle, animals or humans?
Cell culture,
whole muscle preparations,
and animals
are not whole humans

12. Supplement evaluation- how to know if they really work
Claims for a population based on basis of
population based in study?
What works well in one population eg marathoners
may not work well in sprinters
Must compare apples with apples and not
apples with oranges

13. Supplement evaluation- how to know if they really work
External variables controlled?
Only difference between the groups can be the agent
(active or placebo) used
Placebo and active agent must look the same, taste the same, and in no way be distinguishable from one another –why?

14. Supplement evaluation- how to know if they really work
Placebo controlled?
If prior knowledge or expectations of what one is receiving then this can affect performance-how?
Single and double blinding

15. Supplement evaluation- how to know if they really work
adequate techniques used?
is there normally a lot of day to day variability in the outcome measure(s)(eg endurance)
-sufficient sensitivity of instruments?-small differences that could explain winning may not be able to be detected

16. Supplement evaluation- how to know if they really work
Cross-over design used?
Advantages- better control and can use small
numbers to meet power requirement
Power requirement – enough subjects in each group
to be 100 percent sure that you are 95 percent
positive
Parallel design- randomised controlled trial – what
this does to power requirement

17. Supplement evaluation- how to know if they really work
Random assignment to groups?
-someone not associated with trial is given subject names and numbers which are then randomised by computer to receive placebo or treatment- computer assignment better-never allow self selection- eg those most motivated to lose weight would choose active agent believed to cause weight loss OR administering an active agent to people you know are faster does not show that the active agent causes improved performance
in other words SELF SELECTION of people to go into certain groups causes bias in the results

18. Supplement evaluation- how to know if they really work Statistics?
-the wrong statistics applied gives the wrong answer
-also must control for multiple comparisons being
done

19. Supplement evaluation- how to know if they really work
Other studies confirm?
If the result is important others will attempt to repeat it

20. Supplement evaluation- how to know if they really work
in peer reviewed journals?
Peer review process
-can be great in theory but can be lousy in practice
-conflicts of interest eg somebody’s friend does the review
-politics
-stealing of data

21. NOW ONTO INDIVIDUAL NUTRITIONAL SUPPLEMENTS

22. -supposedly anabolic ie builds muscle for eg 100 metre sprinting
Androstenedione
-supposedly anabolic ie builds muscle for
eg 100 metre sprinting
-does not work

23. -rich in vitamins, minerals and amino Acids and on that basis
 Bee Pollen
-rich in vitamins, minerals and amino
Acids and on that basis
Alleged to:
improve endurance
reduce free radical damage
control weight
increase longevity
prevent asthma
-all false

24. Beta alanine and carnosine
Beta alanine synthesised in body to carnosine
Carnosine is a buffer against intracellular acid- eg lactic acid
Eg 400 metre sprinting- some success

25. HMB-beta hydroxy beta methylbutyrate
-metabolite of leucine in the body
-consumption of HMB alleged to build lean (muscle mass) and hence increase
strength- not a sure thing-not everyone
agrees

26. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392

27. Fig. 12-7, p. 392

28. Boron
alleged to increase muscle mass in strength athletes-no evidence of such

29. -improve high intensity exercise (near
 Caffeine
-improve high intensity exercise (near
100 % VO2 max lasting for 3-8 minutes) decreases sprint times- 6 mg/kg bw)-not all studies agree
-improves high intensity exercise tolerance
-endurance exercise- endurance improved with 1-9 mg/kg bw-most but not all studies agree with this

30. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392

31. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392

32. L-Carnitine What does the L mean?
L-Carnitine
What does the L mean?
transports fatty acids into the mitochondria
for catabolism via Krebs cycle-does not work
for endurance exercise
Slimming agent- does not work

33. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392

34. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392

35. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392

36. Choline
-role of acetylcholine-neurotransmitter
-depleted during endurance (32 km) running-report
-improves endurance running performance in at least one study but
this was not universally found
-no grounds for universal recommendation

37. Chromium
-some say it is a fat burner and a muscle builder-
-no solid evidence to support this claim

38. -part of the electron transport chain
Coenzyme Q10
-part of the electron transport chain
-said to improve VO2 max and increase energy and stamina but no real
evidence to support this
-may increase free radical production
-nothing really to support its use

39. Creatine
-part of creatine phosphate
-during intense maximal exercise (anaerobic) it contributes significantly
production of ATP
-roughly 67 percent of studies in favour
with 33 percent against benefits

40. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392

41. Fig. 12-7, p. 392

42. Fig. 12-7, p. 392

43. Fig. 12-7, p. 392

44. Fig. 12-7, p. 392

45. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392

46. Creatine
Most success in anaerobic
Less so in interval
No real success in endurance (aerobic)

47. DHEA
-supposed muscle builder
-irrelevant as IOC banned with zero
tolerance

48. Fish oil
-cell deformability and theoretical
improved oxygen delivery
-still hypothetical

49. Ginseng
No evidence to suggest that ergogenic
aid

50. Glycerol -only a small contributor to gluconeogenesis- so no real help
-pre-exercise hyper-hydration
-draws water into extracellular space
-decreases urination
-if sufficient water ingestion there is
indication of reduced heat stress
-no real proof of increased endurance yet

51. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392

52. Inosine
-converted to a molecule in the body
that helps release oxygen but no
improvement in endurance or interval
-said to increase ATP but no improvement in sprinting or interval or
endurance

53. Lactate salts and polylactate
-heart fuel
-no indication that these 2
improve performance

54. Lecithin
contains choline and phosphorous
no evidence of it being ergogenic
We have lots of it to begin with

55. Medium chain triacylglycerol
-6-10 carbon fatty acids (6-12 in other
books)
-more easily digested and absorbed than
LCTs
But- next slide-small contribution to
energy and does not affect
glycogen breakdown
-therefore not ergogenic

56. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392

57. Pangamic Acid
supposedly reduces lactate and
increases maximal oxygen uptake
both claims false
FDA prohibits sale as dietary
supplement or drug

58. Phosphatidylserine
part of cell membranes
no demonstrated ergogenic effect

59. Phosphorous
-part of ATP and CrP
-many studies-no indication of improved performance in endurance activities

60. Pyruvate and Dihydroxyacetone
(DHA)
part of glycolysis which they
supposedly speed up
controversial in endurance as to
whether improved performance

61. Sodium bicarbonate
buffer- pH control-lactate
improved performance with
sodium bicarbonate for
anaerobic sports
optimal dose is 300 mg/kg b.w.
1-2 hours before event

62. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392

63. Sodium bicarbonate
but get diarrhea, cramping, bloating at this optimal dose

64. Sodium citrate
-increased efflux of ions from cell
-improved pH
mg/kg b.w.
-best for anaerobic
-same problems as with bicarb-
cramping, diarrhea, bloating

65. Vanadium
supposed improved glucose transport
into cells but does not work in
athlete
therefore not ergogenic

66. Wheat germ oil
-has linoleic acid, vitamin E
-no ergogenic effect

67. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392

68. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392

69. SUPPLEMENTS ARE THEY WORTH IT? REMEMBER!!
Are you informed about all the ingredients in the product? (If you are unsure of what you are consuming, you should not take that particular product.)
• Do you know if the product is safe (from a short- and long-term health perspective)? A product that is promoted as "natural" is not guaranteed to be safe.
• Does the product contain any banned or restricted substances from the WADA list? (If you are unsure of what you are consuming, you should not take that particular product.)
• Have you sought professional advice from medical, physiological and/or nutritional experts?
• Is your training plan optimal (in terms of nutrition, recovery, and mental and physical preparation)? COST OF SUPPLEMENTS?!!

70. SUPPLEMENTS –are they worth it? Contaminants
Beware the internet and even some shops on the
ground
ephedrine-stimulant-appetite control
-banned by IOC
strychnine-stimulant-banned by IOC
various steroids that can lead to a positive
steroid drug test

71. SUMMARY OF LECTURE 17 INTRODUCTION CRITERIA FOR SUPPLEMENT USE
SUPPLEMENTS-EVALUATION-DO THEY
REALLY WORK?
SUPPLEMENTS-IDENTIFIED AND USES IN:
-ANAEROBIC
-INTERVAL -AEROBIC
SUPPLEMENTS-ARE THEY WORTH IT?

72. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392

73. Figure 12.7: The pH Scale.
Fig. 12-7, p. 392