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Dietary Supplementation and the Multisport Athlete

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Dietary Supplementation and the Multisport Athlete Dietary Supplements: Hype or helpful? Jeff Godin, Ph.D., CSCS, HFPD, CISSN Fitchburg State College Department of Exercise and Sport Science Objectives • Define dietary supplements. • Discuss safety issues and quality control. • Who uses supplements? - Trends in athletes. • Review some of the most popular dietary supplements marketed to athletes. – Vitamins and Mineral supplements – Protein and specific amino acids – Beta alanine – Hydroxymethylbuterate (HMB) – Creatine – Resveratrol – Omega 3 FA Dietary Supplements • Definition – Vitamins , minerals herbs and botanicals, amino acids, and other dietary substances intended to supplement the diet by increasing the total dietary intake, or as any concentrate, metabolite, constituent or combination of these ingredients. • http://www.fda.gov/Food/DietarySupplements/default.htm • Nutrition.gov Dietary Supplements • Dietary Supplement Health and Education Act of 1994 • Was intended to increase the freedom of manufactures to market more products as dietary supplement and to provide information about their benefits to consumers – Who are the supplement police protecting the public health interests? • The net results is that the supplement industry is largely unregulated and any burden of proof rests on the FDA. Dietary Supplements • Keep these things in mind: – Proof that a supplement works is not required. – Proof that a supplement is safe is not required – Health claims on labels must be “truthful and not misleading”. Basically as long as it doesn’t claim to prevent or cure a disease . – There are no manufacturing standards or testing of products for purity. • http://www.usp.org/USPVerified/dietarySuppl ements/ • http://www.Comsumerlabs.com Dietary supplement usage by Division I athletes. Froilan et al, 2004. In J Sports Nutr and Ex Metab Reason for using supplements Froilan et al, 2004. In J Sports Nutr and Ex Metab Daily Vitamin Intake of Female Master Cyclists Beshquetoor, et al. 2003, Int J Sports Nutr Ex Metab Daily Mineral Intake of Female Master Cyclists Beshquetoor, et al. 2003, Int J Sports Nutr Ex Metab Are athletes deficient in the micronutrients? • Of the 340 micronutrient entries generated from 17 micronutrients analyzed, all 20 subjects presented between 3 and 15 deficiencies each based on the Recommended Daily Allowances (RDA) value from food intake alone. Misner (2006) J of the Int Soc Sports Nutr How are the RDA’s Established? RDA is set so that it is sufficient to meet the nutrient requirement of nearly all (98%) of healthy individuals. Vitamin A (12,000 IU as natural beta-carotene, 3,000 as retinyl 15,000 iu 300% acetate) Vitamin C (750 mg as calcium ascorbate and 250 mg as ascorbyl 1000 mg 1667% palmitate) Vitamin D (as cholecalciferol) 400 iu 100% Vitamin E (400 IU as natural d- alpha, 130 IU as d-gamma and 70 600 iu 2000% IU as d-beta tocopherols) Vitamin B1 (as thiamine HCl) 150 mg 10000% Vitamin B2 (as riboflavin) 17 mg 1000% Vitamin B3 (as niacin [non- flushing]) 100 mg 500% Vitamin B6 (as pyridoxal 5’ phosphate) 20 mg 1000% Vitamin B9 (as folic acid) 800 mcg 200% Vitamin B12 (as methylcobalamin) 600 mcg 10000% Vitamin H (as biotin) 2 mg 666% Vitamin B5 (as calcium pantothenate) 250 mg 2500% Calcium (as citrate, ascorbate, carbonate, pantothenate) 700 mg 70% Iodine (as potassium iodide) 150 mcg 100% Magnesium (as magnesium oxide, magnesium chelate) 400 mg 100% Zinc (as zinc citrate) 30 mg 200% Recommendations for vitamin and mineral supplementation • The National Academies of Sciences has established an upper limit for many vitamins and minerals that represents the highest level of a vitamin or mineral that can be taken without any risk of adverse effects. • It is generally hard to exceed this limit with natural foods. • Deficiencies are rare despite not receiving appropriate RDA. • Receiving more than the RDA has not been shown to improve physical performance. Recommendations for vitamin and mineral supplementation • But….. – Athletes that are trying to lose weight, or have difficulty obtaining a balanced diet because of personal preferences, may benefit by a daily vitamin and mineral supplement. • The is no reason to buy a supplement that has more 100% RDA for any particular vitamin or mineral. Caffeine • Caffeine is the most widely used drug is Europe and America. • Caffeine was recently removed from the IOC banned list. • Main sources: coffee beans, tea leaves, cocoa beans, and cola nuts. • Caffeine is easily absorbed after ingestion and peak levels are observed after 60 minutes. • Half life has been reported to be between 2 and 10 hours. Caffeine • Effects in endurance Exercise – Early studies showed that ingestion 1hour before exercise increase plasma FA concentration and improved performance. – 3 – 6 mg per kg bw yields an improvement in exercise time to exhaustion of 10 – 20 % while exercising around intensities of 85% VO2max. – Jeukendrup and Martin estimated that during 40k time trail, a cyclist may improve performance by 55- 84 seconds. Caffeine • Effects in Maximal Exercise – Ingestion of 6 mg/kg bw increased exercise time to exhaustion at 100% VO2max. – Not related to glycogen sparing, may be due enhanced recruitment of muscle fibers or enhance glycolysis. • Effects on Supramaximal Exercise – This area has not been thoroughly studied, however the limited number of studies that are available suggest that there is a potential benefit. Caffeine • Effects on Cognitive Functioning – In one study, 2-3 mg/ kg bw increased measures of cognitive functioning (attention, psychomotor skills, and memory) • Effects of caffeine Dosage – A few studies have investigated the effects of different dosages on endurance performance. The researchers concluded that 3 mg/kg bw improved endurance and greater amounts elicited no further improvements. Caffeine • Effects in Habitual Users – Habitual users have markedly different metabolic responses to caffeine. – However, this difference does not seem to have an impact on the observed improvements in performance. – Furthermore, withdrawal from caffeine had no effect on the performance after caffeine ingestion prior to exercise. Caffeine • Mechanism of Caffeine Action – Caffeine increases lipolysis and spares muscle glycogen – Caffeine increase excitability of the muscle fibers – Caffeine influences signal transduction from the brain to motor neuron • Side Effects – GI distress, headaches, tachycardia, restlessness, irritability, tremor, elevated BP. – Caffeine is a diuretic at rest. However, during exercise the action of the catecholamines counteract the diuretic effect. Acid Buffers • Intracellular buffer – Carnosine – Beta Alanine and Histadine = Carnosine – Preliminary animal research indicates that carnosine can prevent muscle acidosis. – Cross-sectional studies indicate that sprinters, weight lifters, and other athletes that accumulate acid during training or competition have higher levels of carnosine. Beta-alanine and Carnosine • Theory – Beta-alanine may increase intramuscular stores of carnosine, which can serve as an antioxidant or as a buffer of hydrogen ions, reducing acidity, and increasing the lactate threshold – Beta-alanine may also form another peptide, anserine, which may function as an antioxidant in muscles Beta-alanine and Carnosine • Main research findings – Supplementation increases muscle carnosine – Research findings are equivocal relative to ergogenic effects on anaerobic-type exercise performance • Improved performance cycling @ 110% VO2max • No effect on 400-meter run time – No ergogenic effect on aerobic-endurance • No effect on maximal aerobic power – Generally data supports that BA supplementation increase the ability to perform repeated bouts of hard work. – 1.6 g/ 4x day Protein Supplementation • General requirement are .8 g/kg body weight • For athletes - 1.2 – 2.0 g/kg body weight • The extra protein accounts for what be would oxidized during exercise or use for muscle repair. • The timing of the protein intake is extremely important. • Protein before, during and after exercise has been shown to enhance recovery. • The actual amount that is need to elicit these effects is surprisingly low. Protein Supplementation During Exercise Saunders et al. (2004). Med Sci Sports Ex Protein Supplementation During Exercise Saunders et al. (2004). Med Sci Sports Ex Protein Supplementation During Exercise Saunders et al. (2004). Med Sci Sports Ex Protein Supplementation After Exercise Beradi et al. 2006, Med Sci Sports Ex Essential AA and exercise Essential AA and recovery • Borsheim et al., 2002 Kammer et al. Journal of the International Society of Sports Nutrition 2009 6:11 doi:10.1186/1550-2783-6-11 Hydroxy-Methylbutyrate (HMB) 3g/day of HMB for six weeks exerts a protective effect during a prolonged endurance run of 20 k. Knitter et al. 2002 J Appl Physiol Hydroxy-Methylbutyrate (HMB) Lamboley et al. 2007, Int J Sport Nutri Ex Metab Creatine • Creatine is found naturally in animal foods, especially meat • Creatine may also be synthesized by the liver and kidney Food g/Kg Milk 0.1 Tuna 4.0 Salmon 4.5 Beef 4.5 Pork 5.0 Recommended Protocol Loading phase Fast protocol: 20-30 grams/day for 5-7 days Slow protocol: 3 grams/day for 30 days Maintenance phase 2-5 grams/day Creatine Supplementation (20g/day for 5 days) with and without Carbohydrate (360g) Adapted from Green, A., et al. ACTA Physiol Scand, 1996. Creatine supplementation: Effect on the ATP-PCr energy system • An ergogenic effect has been reported for numerous exercise tasks dependent on PCr – Maximal force in isometric contraction – Strength
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    IODINE 325 9. REFERENCES Abbott A, Barker S. 1996. Chernobyl damage 'underestimated'. Nature 380:658. Abdel-Nabi H, Ortman JA. 1983. Radiobiological effects of 131I and 125I on the DNA of the rat thyroid: I. Comparative study with emphasis on the post radiation hypothyroidism occurrence. Radiat Res 93:525-533. *Abdullah ME, Said SA. 1981. Release and organ distribution of 125I from povidone-iodine under the influence of certain additives. Arzneim Forsch 31(1):59-61. Abel MS, Blume AJ, Garrett KM. 1989. Differential effects of iodide and chloride on allosteric interactions of the GABAA receptor. J Neurochem 53:940-945. *Aboul-Khair SA, Buchanan TJ, Crooks J, et al. 1966. Structural and functional development of the human foetal thyroid. Clin Sci 31:415-424. Aboul-Khair SA, Crooks J, Turnbull AC, et al. 1964. The physiological changes in thyroid function during pregnancy. Clin Sci 27:195-207. Absil AC, Buxeraud J, Raby C. 1984. [Charge-transfer complexation of chlorpromazine in the presence of iodine; thyroid side effect of this molecule.] Can J Chem 62(9):1807-1811. (French) ACGIH. 1992. Iodine. In: Documentation of the threshold limit values and biological exposure indices. Sixth Edition. Volume II. American Conference of Governmental Industrial Hygienists Inc. Cincinnati, OH. *ACGIH. 2000. Threshold limit values for chemical substances and physical agents and biological exposure indices. American Conference of Governmental Industrial Hygienists Inc. Cincinnati, OH. Adamson AS, Gardham JRC. 1991. Post 131I carcinoma of the thyroid. Postgrad Med J 67:289-290. *Ader AW, Paul TL, Reinhardt W, et al. 1988. Effect of mouth rinsing with two polyvinylpyrrolidone­ iodine mixtures on iodine absorption and thyroid function.
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