By: Jimmy Le

 Whey Protein  Creatine  Branched-Chain Amino Acids  Glutamine  Caffeine  Multivitamins  Supplement Regulation

 Milk, Egg, and Soy proteins are the most common form of protein supplements  Whey Protein is derived from Milk  Milk is 20% whey and 80% Casein  Whey has a high bioavailability meaning most of it is absorbed and used by the body

 Used by athletes, powerlifters, bodybuilders, and people with milk allergies  Drink immediately after weight training  Recommended amount : grams  Recommended Intake for Protein:  0.8 grams – 1.0 grams/kg body weight a day ▪ RDA  1.5 grams – 2.0 grams/kg body weight a day ▪ Bodybuilding.com

 Speeds recovery  Fuel body with necessary material for muscle growth  Maintain anabolic & muscle building state  Prevent muscle breakdown

 Whey makes it into muscles faster than meat or other sources because it has no fat  Fat slows down digestion  Sources such as egg whites are as good as whey protein shakes  Convenience

Research indicates that using whey protein as a supplementation WITH resistance training offers benefit over individuals who do not use protein There are also research claiming that there is no significant effect on muscle gain compared to placebo when taken before and after

 Syntha-6 (30 servings) : $28.99  Gold Standard Whey (74 servings): $48.99  MyoFusion (63 servings): $45.99  ISO-1000 (81 servings): $59.99

 Popular supplements for certain athletes, powerlifters, and bodybuilders  Naturally occurring : Found in muscle cells  Made from L-arginine, L-glycine and L-methionine  Whey has a high bioavailability meaning most of it is absorbed and used by the body

 You only benefit from creatine once your muscles are saturated with it  Loading phase:  1 tsp. 4 times a day for a week  Drink immediately after weight training  5 grams daily (even if not training)

 Increase production of ATP: energy source for muscles during explosive activity  Draw water into muscle to increase mass and create muscle building environment

 Stomach Cramps  Nausea  Diarrhea  Loss of appetite  Muscle cramps  Dehydration  Potential kidney, liver, and heart damage

Like whey there are contradicting researches Benefit in improving performance in high intensity exercises such as weight lifting and sprinting. Also been shown to reduce lactic acid and muscle fatigue. Have not been found to help with aerobic or endurance sports such as marathon running Rugby?

 Optimum Micronized (240 servings): $28.99  SuperPump Max (40 servings): $39.99  Dymatize Creatine (200 servings) $19.99

 Recently arrived on the scene  Essential Amino Acids  Leucine, Iso-leucine, and Valine  BCAA’s makes up 35% of human muscle mass and must be present for development to take place

 Use BCAA’s in 5 gram dosages  2.5 g from leucine, 1.25 g from valine and iso-leucine  Recommended use:  First thing in morning (Halts protein breakdown)  Before workouts (Prevents protein breakdown)  After workouts (Trigger re-synthesis)

 Tryptophan is used to produce serotonin  During exercise serotonin notifies the brain that the body is fatigued and causes it to reduce muscle strength and endurance  Valine is believed to interfere with this mechanism by competing with tryptophan for entry into the brain

 Directly stimulate muscle protein synthesis  Blunt cortisol (catabolic hormone) production  Leucine have also been shown to increase metabolic rate as well as reduce appetite.

 Provides fuel for body that spares muscle protein as energy sources

 MusclePharm BCAAs (30 servings) : $21.99  Xtend (30 servings) : $21.99  BCAA 5000 Powder (40 servings) : $24.99

 Conditionally-essential amino acid  Becomes essential during certain conditions  Found in beef, pork, chicken, milk, yogurt, cottage cheese, raw spinach, parsley, & Cabbage  Glutamine found in diet not sufficient

 Used by athletes to prevent catabolic state  Other uses: treat serious illnesses, injury, trauma, burns, and treatment-related side effects of cancer  5-15 grams after training

 Supply body with necessary glutamine to maintain normal functions  Supports: immune system & muscle synthesis  Glutamine have been shown to increase the amount of Growth hormone levels compared to those who do not take glutamine

 Micronized Glutamine (66 servings) : $35.99  Glutamine 1000 Caps (240 servings) : $17.99

 Supplemental form of receiving vitamins and minerals  Vitamins and minerals are found naturally in foods we consume  Refined sugars & alcohol contains little to none

 Fat soluble vitamins: A,D,E, & K  Transported and stored by and in fat  Water soluble vitamins: B,C, & Folic Acid  Transported by water, excreted through urine  Water soluble vitamins should be consumed more often because the body cannot sufficiently store it

 Diet not supplying body adequate amounts of vitamins and minerals  Typical American diet supply a lot of calories but not vitamins and minerals  Many Americans fall short in getting enough iron, folic acid, magnesium, vitamin D & B12  Calcium, zinc, selenium, and potassium is border line low

 No substitute for nutritionally balanced diet  Healthy diet proven to risk diseases such as cardiovascular disease, cancer, & diabetes  Same cannot be said for multivitamins

 Diet including plenty of fruits, vegetables, whole grains, protein sources (meat,fish, & poultry), and healthy fats do not need multivitamins LTIVITBENEFICIAL.PDF

 Opti-Men (60 servings) : $23.99  Animal Pak (22 servings) : $28.98  Opti-Women (60 servings) : $ 17.99

 Found in coffee, tea, and soda Considered stimulant but actually a psychoactive drug which acts on Nervous system  Americans consume 45 million pounds each year  This is mg of caffeine per day

 Blocks adenosine receptors in brain causing increase in dopamine and adrenalin levels  Adenosine stops the release of dopamine & adrenalin  Causes perception of feeling more alert & motivated The more caffeine one consumes, the more un- sensitized the body and brain becomes to our natural stimulants

 6 hours in our systems  Peaks in minutes  Insomnia  Restlessness  Stomach irritation  Nausea/vomiting  Increased heart rate and respiration

 Most pre-workout supplements already have caffeine in them  Most fat-loss supplements have caffeine  Limits for adults:  Men: Below mg a day  Women: Below mg a day

 “Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), the dietary supplement or dietary ingredient manufacturer is responsible for ensuring that a dietary supplement or ingredient is safe before it is marketed. FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market. ”

 Regulates product advertising so that information are truthful and not misleading

 May not be what’s in the bottle  Ingredient amounts may not be as they state Side Note: Some supplements requires you only to use a certain amount of their product. But supply you with a measuring tool that exceeds the suggested amount

What ever you do decide to take, make sure you research the supplement as well as the brand There are many sites which reviews supplements such as: These reviews are from consumers

 Expensive doesn’t mean good!  Watch out for products with fillers Do not try new supplements that you have never heard of before doing research

 Whey Protein  Creatine  Branched-Chain Amino Acids  Glutamine  Caffeine  Multivitamins  Supplement Regulation

 Any questions?  Strength vs Endurance Training  Pros and Cons of each Supplement  Remember to keep up to date!