WORKOUT SUPPLEMENTS ARE THEY WORTH THE MONEY?

INTRODUCTION ▪ Supplements can cover anything from multivitamins to protein supplements. ▪ As of 2006, 53 percent of Americans use some form of supplement (Park, 2011). ▪ Ergogenic aids are supplements or products used to enhance energy production and provide athletes with a competitive advantage (Ahrendt, 2001).

DIFFERENT TYPES OF ERGOGENIC AIDS AND WORKOUT SUPPLEMENTS

PROTEIN SUPPLEMENTS ▪ Claims for Use- To enhance muscle repair and growth. ▪ Forms- Whey and casein are the most popular (ACE, 2010). Can be purchased in shakes, bars, bites, and powders. ▪ Research- Athletes require 1.4 g of protein per kilogram of body weight daily Some studies have found benefits of protein supplementation Probably not needed for people who consume adequate amount of protein (Etchevverry, 2011) (General Nutrition Centers Inc., 2014)

AMINO ACID SUPPLEMENTS ▪ Branched- Chain Amino Acids (BCAA)- leucine, isoleucine, valine ▪ Claims for Use- BCAA are claimed to enhance endurance by delaying onset of fatigue May prevent muscle catabolism, facilitate muscle repair, and increase lean mass ( ▪ Forms- Powder and capsule ▪ Research- May provide fuel for endurance activities (Academy of Nutrition and Dietetics, 2013) Leucine may increase the rate of muscle protein synthesis (ACE, 2010) ▪ Glutamine ▪ Claims for Use- Increase strength, speed recovery, and prevent over training  Forms- Powder, capsules, chews  Research- Research has failed to find a performance- enhancing benefit to glutamine supplementation (ACE, 2010).

CAFFEINE/ PRE- WORKOUT SUPPLEMENTS ▪ Claims for Use- Helps burn fat, increases energy, and enhances athletic performance(Academy of Nutrition and Dietetics, 2013) ▪ Forms- Beverages, tablets, pre-workout powder ▪ Research- Research findings on athletic performance and caffeine are very clear Benefits are stronger in non-users than chronic users (ACE, 2010). Fat burning does not increase(Academy of Nutrition and Dietetics, 2013) Harvard University Drug and Alcohol Peer Advisors, 2011)

CREATINE ▪ Claims for Use- Increases strength and improves performance in high intensity exercises ▪ Forms- Powder and tablet ▪ Research- Increases athletic performance in short bursts of exercise (ACE, 2010) Does increase strength gains with exercise Not everyone responds to creatine (Academy of Nutrition and Dietetics, 2013). (General Nutrition Centers Inc., 2014)

ANABOLIC-ANDROGENIC STEROIDS (AAS) ▪ AAS are all derivatives of testosterone ▪ AAS are used to increase muscle strength and lean muscle mass. ▪ Using AAS for these reasons is illegal. ▪ There are many harmful side effects (Ahrendt, 2001).

SPORTS DRINKS ▪ Sports drinks are flavored beverages that contain carbohydrates and electrolytes ▪ Can be useful when exercise session exceeds 60 minutes in duration (SCAN, 2009). ▪ May deliver unnecessary calories and excess sugar depending on the brand GatoradePowerade Calories 80 calories per 12 oz. Sugar21g Electrolytes 160mg sodium/ 45mg potassium 150mg sodium/ 35mg potassium Gatorade Inc., 2014 The Coca-Cola Company, 2014

WHAT WILL SUPPLEMENTS COST YOU?

COST OF ERGOGENIC AIDS AND SUPPLEMENTS ▪ The cost of supplements can vary greatly depending on brand and where you purchase the product. ▪ All of these product prices were found on the GNC website for the Optimum Nutrition brand. SupplementCost Optimum Nutrition 100% Whey Protein $49.99 for 29 servings Optimum Nutrition BCAA 5000 Powder $38.99 for 40 servings Optimum Nutrition Glutamine Powder $58.99 for 200 servings Optimum Nutrition Pre-workout/ caffeine supplement $61.99 for 30 servings Optimum Nutrition Micronized Creatine Powder $29.99 for 114 servings General Nutrition Centers Inc., 2014

SAFETY CONCERNS RESEARCHING COMPANIES AND PROPER DOSAGE

SUPPLEMENT REGULATION ▪ Do your research before starting a supplement! ▪ FDA does not regulate supplements the same as food or drug products. ▪ The manufacturer does not need FDA permission to market a product. ▪ The manufacturer is in charge of ensuring the product is safe (FDA, 2014).

ENSURING PROPER DOSAGE ▪ Always check other resources other than the product label for correct dosage. ▪ Medline Plus or other credible sources can be used to find information on dosage. ▪ If you are unsure consult with your physician!

DISCLAIMER ▪ All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. Should you have any health care-related questions, please call or see your physician or other health care provider promptly.

REFERENCES ▪ The Academy of Nutrition and Dietetics. (2013). Supplements and ergogenic aids for athletes. Retrieved from ▪ Ahrendt, D. (2001). Ergogenic aids: Counseling the athlete. American Family Physician, 63(5), Retrieved from ▪ American Council on Exercise. (2010). Ace personal trainer manual. (4th ed.). San Diego, CA: American Council on Exercise. ▪ The Coca -Cola Company. (2014). Powerade product info. Retrieved from ▪ Etcheverry, P. (2011). Protein supplements: The good, the bad, and & the ugly. Retrieved from Supplements.htmlhttp:// Supplements.html ▪ Food and Drug Administration. (2014). Tips for dietary supplement users. Retrieved from 7.htm

REFERENCES ▪ Gatorade Inc. (2013). Nutrition facts. Retrieved from ▪ General Nutrition Centers Inc. (2014). Gnc live well. Retrieved from Nutrition&categoryId= ▪ Gonzalez, A., Walsh, A., Ratamess, N., Kang, J., & Hoffman, J. (2011). Effect of a pre- workout energy supplement on acute multi-joint resistance exercise. Journal of Sports Science and Medicine, 10, Retrieved from ▪ Park, M. (2011). Half of americans use supplements.. Retrieved from ▪ Sports, Cardiovascular, and Wellness Nutrition (SCAN). American Dietetic Association, (2009). Exercise hydration