1. Supplementation

2. Dietary Supplements O Many athletes think that exercise increases nutrient requirements O Protein O Vitamins O minerals O Turn to supplementation

3. Vitamins O Megadose O Taking large amounts of nutrient supplements O Essentially an overdose

4. Vitamins O Vitamin C O Thought to prevent illness and slow aging O May cause diarrhea and possibly kidney stones O Fruits, juices, and vegetables

5. Vitamins O Vitamin E O Thought to extend life expectancy and enhance physical performance, prevent gray hair, cure muscular dystorphy O Whole-grain, vegetable oils, nuts O B-complex O Obtain energy from CHO, Fats, and proteins O Thought to provide energy themselves

6. Minerals O Calcium O Most abundant in body O Bones, teeth, muscle contraction, nerve impulses O If intake too low, body removes it from bones O 1,000 mg per day O 8 oz milk = 300 mg O Milk products are most reliable source

7. Minerals O Iron O Properly form hemoglobin O Deficiency can lead to anemia O Excess can lead to constipation

8. Protein O Athletes over consume O Need an extra.5-.7 g per pound every day for muscle gain O Diet should provide adequate amount

9. Creatine O Energy metabolism O Stored in muscles and used during anaerobic activity O With supplementation depletion is delayed and performance is enhanced O Increased intensity in workout, prolonged maximal effort, improves recovery time, increases fat-free mass

10. Creatine O May enhance performance during high- intensity resistance exercise O May reduce cramps O Side effects O Weight gain O Gastrointestinal disturbances O Kidney dysfunction

11. Ephedrine O Found in diet pills, illegal drugs, and over- the-counter meds. O Stimulant similar to an amphetamine O FDA banned O May cause heart attack, stroke, tachycardia, paranoid psychosis, depression, convulsions, fever, coma, vomiting