SUPPLEMENTS Flashcards
What is one of the most commonly asked questions to a nutritionist
what supplements should I be taking?
How sport nutrition is viewed vs in practice
public think supplements first then sports nutrition and then lastly everyday nutrient fundaments
where as in practice and what people should think is cie versa
What is a supplement
a food, food component, nutrient, or non-food compound that is purposefully ingested in addition to the habitually consumed diet with the aim of achieving a specific health and/or performance.
it should be consumed as an addition, or to supplement the diet
WADA
is the prohibited list of banned substances that is updates every year Jan 1st. it contain substances that are banned, banned from certain sport and banned during competition. people often get caught out by the yearly updates
Strict Liability Definition
the athlete is solely responsible for any prohibited substance found in there blood or urine samples , even if coach gave to them the athlete is responsible for all, no matter what they should know
Risk Management of Supplements
some companies get there supplements 3rd party tested where an independent company tests it to make sure it is safe, whilst the drastically decreases the risk of contamination it can still occur
Supplement Regulation
their is no global regulation system
in europe and usa manufactures ensure the product is safe, true. but supplements can be bought on the internet so you can often get false supplements
Some of Supplements Pros
- indirect performance benefit
- direct performance benefit
- placebo effect
due to slight increase of performance that can have a big impact on performance people want to take it to take that edge
Some of Supplements Cons
- cost
- side effects
- contamination
How to minimise the risks of Supplements
- assess the needs, and risks
- choose a product with chosen efficiency
- ensure the product is made to high quality standards
- ensure the product has been tested for banned contaminants by recognised sports anti doping lab
Food First
can you get the nutrients, supplement that is found in food already
this is an evidence based approach where individuals to eat intuitively and to consume a variety of foods that assist in achieving good health training and performance
if not you can follow through supplement decision matrix
Supplement Decision Matrix Reason
this is a flow chart that if you say no to any questions you don’t need to take the supplement, but if you say yes then you should take the supplement
Supplement Decision Matrix Steps
- Does it fall into one of the supplement categories
- it it proved to improve health or sport performance
- is there a reason you can’t use whole foods
- have you checked the label for prohibited substances
- has it been third party batch tested
yess to all these = consider the product
no to any of these = do not use
How do we know if it is a supplement - it needs to fall into one of the following
- functional foods eg. fortified food
- formulated foods and sport drinks
- single nutrient eg. creatine
- multi-ingredient product eg. multi-vitamin
How old should someone be before they at least consider supplements
18
How do we get energy (ATP) from food
food digested - absorb in the small intestine - nutrients travel to cells - nutrients utilised to create Tri-Phosphate (ATP)
What does atp break down into
ADP+Pi
which when this happens energy is released but then these 2 things bond back together to form energy, recharge the battery
inorganic phosphate
What are the 3 ways we make ATP and at what Time points
PCr - first 10s
Glycolytic - 10s - 1min
Aerobic - after/forever
Creatine
is a molecule that is produced in the body from amino acids. found in some animal based foods and is the most prevalent in meat and fish
Creatine with Energy
creatine stores high energy phosphate groups in the form of phosphocreatine, these phosphate groups are donated to ADP to regenerate into ATP to give the energy we require.
therefore creatine is important for the forming of ATP
Type of Research
there is a pyramid that has gold standard at the top eg.best evidence and more accurate and precise
bottom of the pyramid, most common but the worst form of evidence
When working with an athlete make sure you use data about there
specific sport/type
AIS ABCD Framework
focuses on sport foods and individual ingredients rather than specific supplement products and brands
AIS ABCD Framework - GROUP A-B-C-D
A - the best group - strong scientific evidence and sport based evidence, specific to situations in sport = creatine
B - not as good as group A, but you can use it just as well, but keep a bit of an eye on it. has emerging scientific support, but recommends case-managed monitoring
C - scientific evidence not supportive for both benefits and no research taken, hardly use it, only for specific thing
D - banned or high risk of contamination, athletes don’t use!
Supplement Decision Matrix - Creatine
yes it is a supplement
yes it is proved to improve sport performance and health
not always practical to get all in food, especially in plant based diets so yes you can’t use whole foods
yes safe, not banned
third party test = yes
yes consider supplement, yes take if suits for the athlete
6 reasons why food may not always be able to come first
- difficult to attain in sufficient qualities in a normal diet
- some nutrients aren’t in foods athletes eat
- difficult to establish the precise nutrient contents of some foods
- high doses of some nutrients may require to improve health, by exceeding the recommend intake
- some food sources may be hard to consume before during or after exercise
- food contamination
Creatine amount to get beneficial amount
you would need kg of chicken, or salmon or port of steak to get the amount, to much no realistic
Eating Opportunities
making sure athletes are able to practically eat whilst competing eg. gel on a bike instead of a sandwich
third batch testing
still not 100% guarantee, check by batch number
informed sport - every batch tested
informed choice - yes tested but not every batch
Factors to consider of supplements
- costs
- weight gain
- eat as meal
- past experience
etc
Supplement Amounts
don’t always take what the label says as they want you to have lots so you buy more and give them more money so do your on research
Loading Dose
short amount of time, take more over short period
Maintenance Dose
small dose each day
