Weight Lifting Supplementation Carol Moorhead HW499: Bachelor’s Capstone in Health & Wellness Unit 4 Project Kaplan University April 20, 2014
Introduction … Dietary supplements are products designed to fill in the gap where normal daily nutrition may not be enough to supply the body with adequate vitamins, minerals, proteins, or caloric needs. Supplementation sales brings in hundreds of billions of dollars each year in the United States. Grab any fitness magazine and you will find them to be filled with supplementation advertisements for ergogenic aids such as fat burners, muscle builders, and weight loss. For those who decide to dedicate themselves to their fitness and weightlifting, it can be confusing as to what supplements they should include in their daily ritual.
Ergogenic Aids … An ergogenic aid is anything that enhances work or an athlete’s performance. Below is a breakdown of ergogenic aid types: Mechanical Aids – any device that may enhance one’s speed or strength such as weighted vests, sports clothing, footwear, etc. Pharmacological or Nutritional Aids (Supplements) – any supplementation to one’s nutrition. Physiological or Psychological Aids – acupuncture, massage, meditation, or relaxation techniques.
Supplements … Vitamin and supplement stores are filled with colorful containers of various items that make bold claims about the health benefits.
Whole Food Protein … Whole foods provide the body with great health benefits. Many suggest that weight lifters would benefit most by protein levels of 1.2 to 1.4 grams of protein per pound of bodyweight each day. That could prove difficult for some to achieve on a daily basis.
Whey Protein Isolate … Whey is a what is left over after cheese is made and contains all of the 20 amino acids that make up a complete protein.
Creatine … Creatine has been researched extensively and has been found to increase strength, lean mass, and enhance the energy pathway used by weight lifters.
Fish Oil … Fish oil contains anti-inflammatory properties and is rich in omega-3 fatty acids that promote cardiovascular health.
References … • Clark, M., Lucett, S., & Sutton, B. (4th Ed). 2012). Exercise Metabolism and Bioenergetics. NASM essentials of personal fitness training (pp. 64). Baltimore, MD: Lippincott Williams & Wilkins. • Gualano, B., Roschel, H., Lancha-Jr, A., Brightbill, C., & Rawson, E. (2012). In sickness and in health: the widespread application of creatine supplementation. Amino Acids, 43(2), 519- 529. • Reidy, P., Walker, D., Dickinson, J., Gundermann, D., Drummond, M., Timmerman, K., & …Rasmussen, B. (2013). Protein blend ingestion following resistance exercise promotes human muscle.
References cont’d … [Whey Protein]. Retrieved April 20, 2014, from http:// powermuscles.net/post-workout-supplements/ [Creatine]. Retrieved April 20, 2014, from http:// powermuscles.net/post-workout-supplements/ [Fish Oil]. Retrieved April 20, 2014, from http:// www.iherb.com/Optimum-Nutrition-Enteric-Coated- Fish-Oil-200-Softgels/38943