1. Supplements: Dos and Don’ts
St. Vincent Sports Performance
Lindsay Langford MS, RD, CSSD
Sports Dietitian

2. About Lindsay… MS: RD: CSSD:
Undergraduate degree at University of Alabama
Masters degree at Louisiana Tech University
RD:
Registered Dietitian
Carmichael Training Systems, Willis Knighton Hospital, and St. Vincent Sports Performance
CSSD:
Credential for RD’s specializing in sports
Certified Specialist in Sports Dietetics

3. DEFINITION
A product taken orally that contains one or more ingredients that are intended to supplement one’s diet
Merriam Webster.com

5. NUTRITION + TRAINING = RESULTS
HARD WORK!
DON’T BE FOOLED!!
3:20 mark

6. NUTRITION + TRAINING = RESULTS
Body Composition Change:
Lean Mass Weight (lb): +11.9
Body Fat Weight (lb): -5.5

7. SUPPLEMENTS MUST KNOWS
1. $34 billion industry that targets vulnerable athletes by false claims
2. Lack of research of supplements in <18 population
3. Limited regulation by government

8. SUPPLEMENTS MUST KNOWS
3 Critical Questions
Is your nutrition up to par?
Is it safe?
Is it effective?
Safety:
Certified -
Effective:
Research
Needed in diet
Worth the $$$

9. SUPPLEMENTS MUST KNOWS
1. Creatine
2. Nitric Oxide
3. Whey Protein
4. Caffeine/Energy Drinks

10. Supplement Do’s and Don’ts
1. Creatine:
Suspected to: build muscle
Amino acid stored in muscles for rapid ATP
Found naturally in red meat – 1g/6oz
Generally taken with “loading phase” which cases ~5lb gain of fluid
Responder or Nonresponder
Safe: for adults over 18yr old, normal kidney function, NCAA approved use, creatine monohydrate, IF TAKEN IN CORRECT AMOUNT
Effective: increase muscle size, strength (5-15%) and speed (5-15%) -

11. Supplement Do’s and Don’ts
2. Nitric Oxide/Arginine: increases blood and nutrients to muscles allowing to increase effort and size
Safe: can cause irregular heart beat
Effective: More research needed

12. Supplement Do’s and Don’ts
3. Protein Powders
Safe: Very safe if taken in appropriate amounts
Whey protein is found in milk
No more than 15-30g. Max= 40g(250+lbs)
Effective: serves as a convenient protein source if needed through day or post workout

13. Supplement Do’s and Don’ts
4. Caffeine/Energy Drinks

15. Questions? Lindsay Langford MS, RD, CSSD Sports Dietitian
St. Vincent Sports Performance