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Supplements & Ergogenic Aids

Supplements & Ergogenic Aids. FON 105. Non Energy Yielding Nutrients. Non Energy Yielding Vitamins/Minerals General Function Support metabolism and systems of the body Focus of trainers Not on single nutrients….clients may ask functions, sources and requirements Use handout as reference

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Supplements & Ergogenic Aids

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  1. Supplements & Ergogenic Aids FON 105

  2. Non Energy Yielding Nutrients • Non Energy Yielding • Vitamins/Minerals • General Function • Support metabolism and systems of the body • Focus of trainers • Not on single nutrients….clients may ask functions, sources and requirements • Use handout as reference • Most Americans have NO Nutrient Deficiencies… • Our urine is the most expensive in the World… why?

  3. Vitamins/Minerals • Requirements not higher for most athletes except for some B vits. • 40-50% athletes use Vit/Min supplement • extra calories create higher vit/min intake

  4. Megadoses… • Defined as taking 10 times the RDA. • Clients may ask your opinion on supplements. You are responsible as a professional to give information on megadoses. Use “Tolerable Upper Limits” chart on page 110 in text as guide. By 2005 there will be a level set for all vitamin and minerals.

  5. Ergogenic Aids • Definition • Creatine • Claims: • Increases energy • Increases muscular strength • Faster muscle gain • Improves endurance and delays fatigue

  6. What is it: • Contains N • Make 1 gm /d • Found in skeletal muscle • Used to make Phosphocreatine=ATP

  7. Regime • 20-25g/d for 5-7d • Maintenance 1-2g/d • Reported Info • Increases muscle strength in high intensity exercises • Increase in LBM of 1-4 lbs • May be water retention

  8. Smaller gains noted in clients with average fitness • Recent studies show no improvement in doing a “sport”, fitness activity or job • Reported Side effects: • Cramping High BP • Diarrhea Dehydration • Seizures

  9. Study problems • Placebo effect limited once wt gain occurs • Design flaws • No long terms studies yet are conclusive • Loading phase of creatine equivalent to 10 lbs of raw meat!

  10. Whey Protein • Claims: • More biologically active than other proteins • Associated with greater N retention • What is it: • By product of cheese manufacturing • Spray dry it (Dairy industry considered it a waste product)

  11. Amino Acid content of selected foods

  12. Safety: • No side effects reported at this time

  13. Reported Facts: • Starved Rats fed whey protein had faster weight gain vs. AA mixture (Rats) • Most studies initally look at disease states (HIV/ anorexia) or animals! • Dairy Industry researching! • Branched chain AA can improve muscle gain in some athletes.

  14. Counseling a client • Questions to ask • Resources to use • Give pro’s and con’s. Let clients decide

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