Vitamin and Mineral Supplements Proposed Benefit (s)Side effects, other issues Allow consumer to meet nutritional demands; no evidence that exercise improves with supplementation Megadoses of some can be harmful Costly! Best to eat balanced diet and get naturally occurring v and m

Protein and Amino Acids Proposed benefit(s)Side effects or other issue Used by athletes desiring increased muscle mass, strength, power Debate as to whether they are effective Costly Most people can get enough protein through diet; excess protein may be a waste Possibly digestive issues, kidney problems with too much protein

Creatine Proposed benefit(s)Side effects or other issue -produced naturally, and found within skeletal muscle – helps produce ATP/Energy rapidly - therefore, useful for short-term, high intensity bursts of activity (ie. powerlifting, wrestling and sprinting) VIDEO LINK possible side effects: stomach pain, nausea, diarrhea and muscle cramps. - high doses of creatine may be associated with kidney, liver or heart problems -there is a limit to the amount of Creatine that can be stored excess is excreted.

Caffeine Proposed benefit(s)Side effects or other issue - stimulant that is found in tea, coffee, colas, chocolate - increases alertness, and possibly helps to utilize fat stores during long duration exercise - acts as a diuretic, therefore potential for dehydration.

Hydroxycut (“fat burners”) Proposed benefit(s)Side effects or other issue - advertised as a product that promotes the loss of fat/weight through increased metabolic rate - one of the main ingredients is Caffeine (stimulant) and formerly Ephedrine (now illegal to be sold with that ingredient). Possible side effects include: increase in B.Pressure, Heart Rate, restlessness, loss of appetite. VIDEO CLIP

Anabolic Steroids Proposed benefit(s)Side effects or other issue - help to decrease amino acid breakdown, increase protein synthesis and increase lean body mass - therefore, commonly used by athletes in strength/power sports - illegal and banned by most sports POTENTIAL harmful side effects include: -- liver damage, erectile dysfunction, and impotence; Gynecomastia (growth of the breasts); atrophy of the testicles; increase in aggressiveness -- high blood pressure - cardiovascular & kidney problems - stunted growth - Virilization (Development of male characteristics in women)

Human Growth Hormone - produced naturally in the body - Anabolic effect on various tissues -- muscle, skeleton (increase in height) - synthetic versions of HGH are used by some athletes to replicate/increase these anabolic effects - nerve, muscle, joint pain - risk of diabetes - may be linked to certain cancers -illegal in most sports

ErythropoietinEPO) Erythropoietin (EPO) - natural protein hormone, produced in kidneys - causes an increase in Hemoglobin, improves the oxygen-carrying capacity of blood, and is therefore beneficial to endurance athletes difficult to test for (since it's a naturally occurring hormone) - side effects may include high blood pressure, headaches, nausea

Blood Doping - involves the intravenous administration of blood, RBC's, and related blood products - used to increase the bloods oxygen carrying capacity, and enhance performance in aerobic/endurance activities - banned by sport governing bodies - difficult to detect (b/c hemoglobin levels are only slightly altered) -this method is being replaced by the use of EPO Banned by most sports -