Module 7 Lecture 2 Common Sports Supplements Flashcards
What common sports supplements?
- Hydroxycut
- Nitric Oxide
- Branched Chain Amino Acids (BCAAs)
- Tribulus Terrestris
- Whey Protein
- Glutamine
- Carnitine
What is hydroxycut?
Caffeine/weight loss supplement
Hydroxycut
* ingredients
* dosing
* cost
- Ingredients: C. canephora robusta, Vitamin D, B Vitamins, cardamom, plum, apple cider vinegar
- Dosing: 1-2 capsules/day, containing 100-200 mg caffeine (similar to 1-2 cups of coffee)
- Cost: $19.99 for 30 capsules
Purpose/ benefit of hydroxycut?
weight
management, increased energy
hydroxycut mode of action
blocks adenosine (neurotransmitter), which reduces feelings of pain/exertion
What has been found in hydroxycut?
Has been found to contain ephedra
* Ephedra is subject to a “threshold limit”, and is allowed for athletes as a “therapeutic use exemption”
* Banned in 2004 and 2009
Evidence for hydroxycut
Grade A evidence according to Australian Institute of Sport (AIS)
may help improve oxygen supply to muscles during exercise, by increasing production of nitric oxide
Dietary nitrate
dietary nitrate
* dosing
* cost
- Dosing: 350-500 mg consumed 2-3 hours prior to activity or 6- 8 mmol daily several days prior to competition
- Cost: $32 Canadian for 5-8 doses of beetroot juice concentrate (70 mL, 40 mmol)
WADA and dietary nitrate
Not prohibited under WADA – found naturally in foods (vegetables and fruit), and used as a preservative in meat products
Purpose/benefit of dietary nitrate
chronic/acute beetroot juice concentrate has been shown to improve the oxygen cost of energy, oxygen capacity, and overall sport performance.
evidence for dietary nitrate
recent studies suggest nitrate supplementation can improve muscle power, sprint, and high-intensity intermittent exercise
reccomendations for nitrate
Not recommended by RDs – more benefits from training/diet alone
inhibit muscle protein breakdown and increase muscle protein anabolism in exercise
branched chain amino acids
evidence for BCAAs
little evidence, training alone may provide more benefit; AIS Grade C
WADA and BCAAs
Not prohibited under WADA but not a regulated product
* often a vector of anabolic steroids, which are prohibited
Increase testosterone levels and muscle mass
TRIBULUS TERRESTRIS
Wada and tribulus terrestris
Banned (prohormone)/high risk contamination, should not be used by athletes
Purpose/benefit of tribulus terrestris
increase testosterone/luteinizing hormone,
anti-oxidant, anti-inflammatory, reduce BP/cholesterol
evidence for tribulus terrestris
not well studied, no concerns up to 3.21 mg/kg/d for 8 weeks
Widely used in sport, known to help maintain and build muscle mass.
whey protein
Purpose/benefit of whey protein
maintain/build muscle, improve recovery, increase satiety
whey protein evidence/what it does
no further benefit seen compared to eating more than 0.3 g protein/kg body weight/meal , or 1.2-1.6 g/kg/d protein
whey protein and WADA
Not prohibited under WADA
Increase protein synthesis, a conditionally essential amino acid
glutamine
Where might glutamine by beneficial?
May be beneficial in vegetarian/vegan diet
glutamine and WADA
Not prohibited by WADA
Purpose/benefit of glutamine
increase protein production and metabolism, improve recovery time
Glutamine evidence/what it does
few studies found an improvement in sports performance. No effect on muscle performance, body composition, or muscle protein degradation
* AIS grade C – further research required
increase fat oxidation, reduce lactate
accumulation, antioxidant, increase endurance
carnitine
Purpose/ benefit of carnitine
Increase fat oxidation, reduce lactate
accumulation, antioxidant, increase endurance
Carnitine evidence/what it does
few studies completed, suggest high co-ingestion of CHO for >12 weeks to increase uptake to muscle – eat during breakfast/supper
* AIS, grade B
