Ch 13: Supplements Flashcards
Most Common Supplement
Multivitamin and Mineral formula
Hierarchy of Fitness: highest/Foundational priority
- Daily energy needs according to the client’s goal and demands of the activity
Hierarchy of Fitness: #2 priority
- Meeting daily protein requirements for the desired outcomes
Hierarchy of Fitness: #3 priority
- Tailoring carbohydrate and fat amounts and timing based on client preferences and energy needs for training and competition
Hierarchy of Fitness: #4 priority
Meeting micronutrient needs based on nutritional gaps in the diet
Hierarchy of Fitness: #5 priority
Proper supplementation to support body composition, training, and performance
Something that improves either physical or mental performance.
Ergogenic Aid
Nutrition Coach Prevention with Supplements
Nutrition Coaches can prevent wasteful spending, adverse health effects, inadvertent doping, and subsequent suspensions from athletic competition, all while gaining the benefits certain dietary supplements have to support fitness, exercise, and athletic performance goals.
Current standards of practice set forth by the U.S. Food and Drug Manufacturers for dietary supplement manufacturers.
Current Good Manufacturing Practices (cGMP)
FDA performs random inspections to ensure cGMP
In US, what regulates Supplements
Dietary Supplement and Health and Education Act (DSHEA) of 1994 (U.S. Food and Drug Administration, 2018)
Under the DSHEA, what are herbs, botanicals, vitamins, minerals and other ingredients are regulated by what?
Food
Do not have to be approved by FTC or FDA
What are manufacturers obligated to do?
- Ensure supplements are made properly
- Make accurate label claims
- Prohibited from marketing supplements to prevent, treat, cure, or diagnose a disease
Most common infractions of cGMP
Lack of processes for verifying the identity of raw ingredients and assessing purity, identity, and composition of finished products. This lack of compliance to cGMPs by supplement manufacturers results in poor product quality, including ineffective formulas and contamination with hidden ingredients.
FDA recall of supplements
Serious or sufficient adverse events are reported or new, unapproved ingredients are discovered
- The FDA maintains an online database of over 900 supplements that have been found to be contaminated with prescription drugs and illegal substances
Evidence-based approach to dietary supplements
- Evaluating whether a supplement is safe and effective based on the strength of the research and the population studied;
- Potency of the formula, including the dosages and ingredient forms
- Whether the ingredients are legal
- Whether the finished product has undergone independent testing for accuracy of label claims and absence of contaminants and banned substances.
Credible Sources for Supplements
National Institute of Health’s Office of Dietary Supplements, the Micronutrient Information Center of the Linus Pauling Institute, and other reputable organizations such as the Academy of Dietetics and Nutrition and the International Olympic Committee
Elements of a well-designed clinical trial include the following
Human subjects
Control groups
Randomization of the supplement(s) and placebo
Measurement of relevant outcomes
Control of confounding variables
Creatine monohydrate has been shown to elevate muscular creatine stores when consumed
3 to 5 grams a day over approximately 4 weeks
Major companies in the United States that provide certification to verify the content of their supplements
Consumer Lab
U.S. Pharmacopeia (USP)
Informed Choice
Banned Substances Control Group (BSCG)
NSF International
Consumer Lab’s quality evaluation
Requires that products from consumer channels be randomly tested once a year. Approval indicates the product was tested for ingredient identity, strength (amounts stated on the label), purity (free of specified contaminants), and disintegration
USP’s Dietary Supplement Verification Program
Ensures the product contains the ingredients and amounts listed on the label, is free from harmful levels of specified contaminants (e.g., pesticides, heavy metals, or microbes), is made in a facility that is compliant to cGMPs, and will breakdown in the body within a specified time. Products are also tested annually to retain the USP Verified mark
BSCG’s Certified Drug-Free program, Informed Choice’s Registration Process, and NSF International’s Certified for Sport program.
- Testing for ingredient identity and strength, testing for hidden drugs and banned substances in sports is also conducted to varying degrees and standards
- These programs may include random audits of manufacturing facilities and procedures (cGMPs) and random testing of finished products. On successful completion of the certification process, products are permitted to include the certifier’s logo and are listed on the certifier’s website.
NSF International
Offers a Certification for Sport program that includes testing for banned substances listed by various sports organizations. Major League Baseball, the National Hockey League, and the Canadian Football League require members to utilize only NSF Certified-for-Sport products.
Guidelines for Selecting Dietary Supplements
- Verify the ingredients are supported with solid evidence for efficacy and safety from scientific reviews, reputable organizations, and/or well-designed human studies.
- Determine whether ingredient forms and dosages in product formulas match evidence-based recommendations.
- Check if the product is independently tested to verify label accuracy. For athletes, third-party testing for banned substances is critical.
- Request independent research from companies that verifies the claims for their products.
2015–2020 DGA report identified key nutrients that are under-consumed
Vitamins A, C, D, E, Choline, Potassium, Magnesium, Iron, calcium and fiber
Abbreviation for docosahexaenoic acid, essential omega-3 fatty acid found in marine sources such as fish and krill, highly abundant in the human brain, eyes, and sperm cells.
DHA
Abbreviation for eicosapentaenoic acid, essential omega-3 fatty acid found in marine sources such as fish and krill, serves as a precursor to various compounds that have anti-inflammatory activities in the body in addition to serving as structural components of the brain and eye tissue.
EPA
What should a Multivitamin contain?
Vitamins A, C, D, E, K, B1, B2, B3 B6, B12, Folic Acid, Calcium, Iron, Magnesium, Zinc, Copper, Selenium, Chromium and Potassium
Strong Evidence Muscle-Gain Supplements
Protein
Creatine monohydrate
Essential amino acids
Moderate/Mixed Evidence Muscle-Gain Supplements
BCAAs
HMB
Phosphatidic acid
Weak/Lack of Evidence Muscle-Gain Supplements
Arginine
Glutamine
ATP
Alpha-ketoglutarate
Prohormones
Synthesized endogenously in the liver and kidneys from amino acids and is stored primarily in muscle tissue. Its role is to regenerate intracellular ATP stores via the phosphocreatine system during high-intensity activity
Creatine Monohydrate
Dietary Sources of Creatine monohydrate
Beef, poultry, and seafood
Supplementation with Creatine Monohydrate
- Effectiveness at increasing muscular stores and enhancing muscle mass in conjunction with resistance training
-Greater gains in muscle tissue seem to be a result of superior training adaptations due to increased workload capacity at high intensities. - Individuals who supplement with creatine monohydrate for 1 to 3 months have been shown to gain 1 to 2 more kilograms of mass
Side effects of Creatine Monohydrate
Weight Gain due to water retention and muscle mass increase
Loading phase of Creatine Monohydrate
(With maintenance phase can increase muscular creatine stores by 20 to 40%)
5 - 7 days of consuming 20 to 25 grams daily, or about 0.3 gram/kilogram of body weight in doses split throughout the day
Maintenance phase of Creatine Monohydrate
Consuming a daily dose of 3 to 10 grams daily, with the higher-maintenance dose likely more appropriate for individuals with greater muscle mass
Increases Creatine monohydrate uptake and muscular retention
Co-ingestion of Carbohydrates (with or without protein)
Duration of Creatine Supplementation
The duration of creatine supplementation is dependent on the individual’s desired outcome, length of high-intensity training phase, and time restrictions due to competitive events.
Normalization of Creatine Stores
On cessation of use, creatine stores normalize within 4 to 8 weeks
Most-effective dietary supplement for enhancing high-intensity training, strength, and muscle mass
Creatine Monohydrate
The synthesizing of amino acids into skeletal muscle
Muscle Protein Synthesis (MPS)
Net result of Protein Synthesis and Breakdown
Protein Balance
The proportion of the human body that excludes fat mass, including body organs, muscle and bone
Lean Body Mass
A blunted muscle synthesis response to resistance training, amino acids and protein. Observed mainly in older populations
Anabolic Resistance
International Society of Sports Nutrition (ISSN) recommended daily protein intake
1.4 to 2.0 grams/kilograms of body weight to build and maintain muscle tissue for most exercisers; split evenly throughout the day, approximately every 3 to 4 hours
Consumption of protein immediately (1 hour after resistance training)
May not enhance hypertrophy if total daily intakes are met, doing so may support recovery and subsequent training and performance
Post-workout period
Post-workout period offers an opportunity to consume a high-quality protein dose to help reach daily targets, enhance MPS, and potentially benefit continuous intense training. Additionally, appetite is often diminished after intense activity and consuming a protein-rich shake may be more feasible, especially at training or competition venues.
An essential and branched amino acid; identified as an initiator of muscle protein synthesis
Leucine (1.7 to 3.5 grams per dose)
Highest concentration of Leucine
Whey
Sources of Leucine
Whey (Most), Casein, Eggs, Soy Isolate, Peas, wheat and Brown Rice
Sources of Whey and Casein
Bovine Milk (Whey is 20% of milk protein, Casein is 80%)
Whey Protein Concentrate
80% Protein, small amounts of Carbohydrates, Fat and Lactose
- Beta lactoglobulin, alpha lactalbumin, and lactoferrin, which play a role in immune system function and is, therefore, less refined than the isolate form
Benefit of Casein supplementation at bedtime
Stimulates MPS during sleeping hours
The extent to which an ingredient, food or other substance is absorbed by the body
Bioavailability
Plant-based Protein Supplements
Soy, Peas, Rice and others. Inferior to Whey or Casein due to lower Leucine content, fewer essential amino acids and lower bioavailability
A range of intakes for carbohydrates, protein, and fats set by the Food and Nutrition Board of the National Academy of Medicine recommended to meet the nutritional needs of most individuals and reduce risk of chronic disease.
Acceptable Macronutrient Distribution Range (AMDR)
Protein Supplementation Guidelines
Ensure total daily intakes are met using 0.7 to 1.0 gram/pound (1.2 to 2.2 grams/kilograms). Trained athletes restricting calories may benefit from more to preserve muscle and promote fat loss.
To maximize MPS and hypertrophy, consume four meals with 0.2 to 0.25 gram/pound (0.4 to 0.55 gram/kilogram) of body weight per meal of high-quality protein.
There may be benefits to consuming a protein-rich meal/snack in the post-workout period, especially with heavy training volumes, multiple competitive events, or when helping to meet total daily protein targets depending on meal frequency.
A pre-bedtime protein dose of 30 to 40 grams may help maximize MPS during sleeping hours.
Provide building blocks for muscle tissue and other bodily proteins
Essential Amino Acids (EAA)
Branched Chain Amino Acids (BCAAs)
Leucine, valine, and isoleucine being the most abundant in skeletal muscle
Potential value for EAA Supplements for enhanced Muscle Protein Synthesis
6 to 12 grams are consumed before, after, or during exercise
- Better results in Older People
Byproduct of the essential branched chain amino acid, leucine, identified as the primary initiator of muscle protein synthesis
Hydroxy-Methylbutyrate (HMB)
Among trained individuals, what is the factor that determines resistance training and body-composition outcomes?
Duration of Supplementation
Effects of caffeine (1,3,7-trimethyl-xanthine) on weight loss
Increases metabolism, making it easier to burn calories during the day, appetite control
Moderate dose of Caffeine
3 -4 mg/kg or 1.04 - 1.08 per pound
Effect on caffeine
- It stimulates the nervous system and has been shown to modestly increase daily energy expenditure, decrease energy intake, reduce perceived-effort-level of exercise, and improve feelings of energy and alertness
- Significant increases in resting metabolic rate (RMR) ranging from 4.9 to 12% were observed in normal-weight and obese individuals with a greater increase occurring among normal-weight persons
Caffeine with Exercise
Caffeine appears to work synergistically with exercise to increase energy expenditure and fat oxidation and potentially decrease acute energy intake
Safe Caffeine Intake
400 - 500 mg/day; over 10,000 is Fatal
Common stimulants not found to cause weight loss alone
p-synephrine, the active ingredient extracted from bitter Seville oranges (citrus aurantium), and ephedrine, derived from a native Chinese plant (ma huang)
Synthetic forms of p-synephrine are prohibited for use in the United States
Methylsynephrine, isopropyl-norsynephrine, and t-butyl-norsynephrine, which are considered adulterants in dietary supplements
One of five naturally present capsaicinoids in red chili peppers
Capsaicin
Benefits of Capsaicin
Stimulate thermogenesis, increase body temperature, and decrease food intake
Safe Capsaicin amounts
Below 4mg/day (2 - 4 mg/day)
Capsaicin above 4mg/day
gastrointestinal distress, elevated insulin levels, and lower HDL cholesterol levels among some study participants.
Phaseolus vulgaris, extracted from white kidney beans Method of Action
Fat blockers or carbohydrate/starch neutralizers
- Blocks Amylase
- 500 to 3,000 milligrams daily for up to 12 weeks
Fat blocker supplement manufactured from shellfish
Chitosan
Prevents absorption of dietary fat by binding to it in the intestinal tract
Commonly used ingredients in weight loss supplements
Conjugated linoleic acid (CLA), L-carnitine, chromium, green coffee bean extract, and hydroxycitric acid or HCA (garcinia cambogia), all of which are either lacking in well-designed research or have shown virtually no impact on body weight
Meal-Replacement Shakes with protein
Use of protein-rich meal replacements one to two times/day has been shown to improve weight-loss success, body composition, and maintenance of a healthy body weight.
Dietary supplements aimed at enhancing athletic or exercise performance targets
mechanisms that are involved with inducing fatigue in the various energy systems: the phosphocreatine system and glycolysis, which are primary during high-intensity exercise of short duration or with repeated bouts of high-intensity effort over a prolonged period (i.e. team sports), and the aerobic energy system, which dominates endurance activities
Performance-Enhancing Supplement Ingredients
Creatine monohydrate, caffeine, beta alanine, and sodium bicarbonate
Moderate Mixed Performance-Enhancing Supplement Ingredients
BCAAs
Carbohydrate/Protein Shakes
Citrulline
Essential Amino Acids
Glycerol
HMB
Nitrate
Quercetin
Taurine
Weak Performance-Enhancing Supplement Ingredients
Arginine
Carnitine
Deer Antler Velvet
Glutamine
MCTs
Ribose
Banned Performance-Enhancing Supplement Ingredients
Androstenedione
Dimethylamylamine (DMAA)
1,3-dimethybutylamine (DMBA)
Sports that require repeated short bursts of high-intensity activity, such as soccer, basketball, rowing, rugby, and individual sports such as tennis and sprinting, would potentially benefit from?
Creatine Monohydrate
5 to 15% improvement in maximal power/strength, 1 to 5% improvement in single-effort sprints, and even greater benefit (5 to 15%) in repetitive sprint performance.
Creatine Monohydrate dosage
Short-term use of creatine monohydrate at 20 grams/day, divided into 5-gram dosages four times a day for 5 to 7 days, can enhance anaerobic exercise capacity and performance. Continued use with a daily maintenance dose of 3 to 6 grams 1 Hour Before exercise may improve strength, power, and performance due to greater training adaptations.
Caffeine form for pre-workout supplements
Anhydrous Form
Caffeine Method of Action (MOA)
Stimulatory effect on the nervous system, it also blocks adenosine receptors, thus, resulting in mental alertness and other cognitive benefits
Caffeine Ingestion prior to exercise
Reduces rates of perceived exertion, lowers pain, raises endorphin release, and improves fatigue resistance
Caffeine dose During Exercise
1.5 to 3 milligrams/kilograms taken during endurance exercise.
Contraindications of Caffeine
Heart disease, hypertension, thyroid disease, and anxiety and is not recommended during pregnancy and lactation. Individuals who are taking medication should consult with their physician for possible interactions.
What is a nonessential amino acid naturally present in animal meats and produced in the liver. It combines with the amino acid histidine to form carnosine?
Beta Alanine
What is a compound in skeletal muscle that reduces fatigue during high-intensity exercise by buffering the drop in pH due to hydrogen ions that are produced when glycogen is broken down to lactic acid
Beta Alanine
Beta Alanine MOA
Increasing carnosine levels in skeletal muscle via beta alanine supplementation would benefit activity that relies on glycolysis for energy such as weight lifting, football, soccer, and rowing
Beta Alanine Dosage
Daily intake of 4 to 6 grams over 4 to 10 weeks has been shown to elevate muscular carnosine levels significantly among trained athletes and untrained individuals with wide variation in the degree of increase
Possible Side Effects of Beta Alanine
Skin tingling and rashes
Aids in buffering the acidity in the blood due to the production of hydrogen ions during sustained strenuous exercise, thereby, potentially reducing fatigue and enhancing performance during short-term and intermittent strenuous exercise such as sprinting, tennis, and boxing
Sodium Bicarbonate
Pre-exercise dosages
Sodium bicarbonate acts as a buffering agent during high-intensity training between 60 seconds and 10 minutes. Typical use includes single doses of 0.2 to 0.4 gram/kilogram body weight taken 1 to 2.5 hours before exercise or split doses over 3 hours. GI upset is reported with use and may be alleviated with split doses and/or ingestion with carbohydrate.
How much leucine is required to stimulate muscle protein synthesis?
1.7 - 3.5 mg
Good Manufacturing Practices for supplements includes which of the following?
Standards and guidelines to ensure supplements are made properly.
Which of the following is the recommended daily protein amount to help most exercisers build and maintain muscle tissue?
1.2-2.2 g/kg of body weight per day
All independent testing agencies provide which services?
Identify ingredient forms and amounts
