Sports Nutrition for Building Muscle
By
Stephen Eddey
M.H.Sc.,B.Comp.Med.,Dip.App.Sc.(Nat).,Ass.Dip.
Chem.Cert.I.V.(Workplace Training and
Assessment).
Benefits of Weight Training
• Increases metabolism so your body can burn more
calories
• Strengthens bones and reduces chance of
osteoporosis
• Improves muscular strength and endurance
• Decreased risk of Coronary Disease
• Gives you more ENERGY!
Weight Training Reduces Hypertension
“It was concluded that progressive resistance exercise
is efficacious for reducing resting systolic and
diastolic blood pressure in adults.”
Kelley, G. A., et al. Progressive resistance exercise and resting blood pressure: a meta-analysis
of randomized controlled trials. Hypertension. 35(3):838-843, 2000.
Weight Training Increases your BMR
“Isotonic exercise (weight lifting) alone will increase
basal metabolic rate and muscular strength; aerobic
training alone increases aerobic power and
decreases body fat. A combination of both forms of
exercise will provide all of these benefits.”
Dolezal, B. A., et al. Concurrent resistance and endurance training influences basal metabolic
rate in nondieting individuals. J Appl Physiol. 85(2):695-700, 1998.
Weight Training Reduces Diabetes
“The objective of this study was to compare the
effects of a 4-month strength training (ST) versus
aerobic endurance training (ET) program on
metabolic
control,
muscle
strength,
and
cardiovascular endurance in subjects with type 2
diabetes mellitus (T2D).”
Cauza, E., et al. The relative benefits of endurance and strength training on the metabolic factors
and muscle function of people with type 2 diabetes mellitus. Arch Phys Med Rehabil.
86(8):1527-1533, 2005.
Weight Training Reduces Diabetes
“A significant decline in Hb A1c was only observed
in the ST group (8.3%+/-1.7% to 7.1%+/-0.2%,
P=.001). Blood glucose (204+/-16 mg/dL to 147+/8 mg/dL, P<.001) and insulin resistance (9.11+/1.51 to 7.15+/-1.15, P=.04) improved significantly
in the ST group, whereas no significant changes
were observed in the ET group.”
Cauza, E., et al. The relative benefits of endurance and strength training on the metabolic factors
and muscle function of people with type 2 diabetes mellitus. Arch Phys Med Rehabil.
86(8):1527-1533, 2005.
Weight Training Reduces Diabetes
“Baseline levels of total cholesterol (207+/-8 mg/dL to
184+/-7 mg/dL, P<.001), low-density lipoprotein
cholesterol (120+/-8 mg/dL to 106+/-8 mg/dL, P=.001),
and triglyceride levels (229+/-25 mg/dL to 150+/-15
mg/dL, P=.001) were significantly reduced and highdensity lipoprotein cholesterol (43+/-3 mg/dL to 48+/-2
mg/dL, P=.004) was significantly increased in the ST
group; in contrast, no such changes were seen in the ET
group.”
Cauza, E., et al. The relative benefits of endurance and strength training on the metabolic factors and
muscle function of people with type 2 diabetes mellitus. Arch Phys Med Rehabil. 86(8):1527-1533,
2005.
Weight Training Reduces Diabetes
“ST was more effective than ET in improving glycemic
control. With the added advantage of an improved lipid
profile, the authors conclude that ST may play an
important role in the treatment of T2D.”
Cauza, E., et al. The relative benefits of endurance and strength training on the metabolic factors and
muscle function of people with type 2 diabetes mellitus. Arch Phys Med Rehabil. 86(8):1527-1533,
2005.
Chest Exercises
• Chest Press
• Chest Fly
Back Exercises
• Lat Pulldown
• Seated Row
Leg Exercises
• Leg Press
• Leg Extension
• Leg Curl
Shoulder Exercises
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Overhead press
Side lateral raise
Front Deltoid raise
Rear laterals
Triceps Exercises
• Dumbbell kick backs
• Cable pushdowns
Bicep Exercises
• Barbell Curl
• Alternating Dumbbell Curl
Core Exercises
• Abdominal Crunch
• Torso Rotation
• Back Extension
Post Workout – Static Stretching
• Stretches muscle at rest
• Stretch is held for 10–30 Seconds
• Helps lengthen muscle to achieve flexibility
Sets and Repetitions
• Each exercise should be performed for 3 sets
• Each set should consist of 8-12 repetitions
Recommended Training Frequency
• Weight training should be done 3-4 times a week
• 30-45 minutes of weight training per day
Give your muscles a rest!
• Your muscles need at least 24-48 hours to rest
• This allows them to rebuild and recuperate
Proper Hydration
• Drink plenty of
water!
• Should consume 6496 oz. of water daily
depending on your
current active
lifestyle
Proper Breathing
• Breath out – when muscle being trained is
contracting
• Breath in – when muscle being trained is relaxing
Make sure you EAT!
• Breakfast, Lunch, and
Dinner!
• Eat 2-3 hours prior to
working out
• Eat as soon as your workout
is over a high quality
protein meal (such as whey
protein)
Always Have a Spotter
• A spotter is there and ready to
help the lifter in case he or she
can not complete the lift
• Spotter can help motivate you
and help to squeeze out a few
extra reps.
Do NOT lift too much!
• A lift should be performed in a control matter
• Same speed up and well as same speed down
• Could result in injury
Too Heavy!!
Proper Technique
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Lift appropriate amount of weight
Proper form
Breathing
Control
Rest
Personal Trainers
You can do it!!
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Provide Motivation
Individualized program
Improve technique skills
Efficiency
Workout Safely
One more rep!!
Terminology
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Weight training
Progressive Resistance Exercise (PRE)
Weight lifting
Powerlifting
Bodybuilding
Muscular Strength
• Able to lift a
heavy weight
• Able to exert
a great force
Muscular Endurance
• Able to perform
repeated muscular
contractions
Factors Influencing
Strength
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Type of muscle tissue
Gender
Age
Anatomy (leverage)
Drugs
– Anabolic steroids
– Human growth hormone
30
Note: These drugs are
highly dangerous and have
permanent and life
threatening consequences
(see future slide)
Facts about
Resistance Training
• Everyone can gain strength and endurance
• NOT everyone will improve to the same extent
(genetic predisposition)
–.
Health Benefits of
Muscular Fitness
• Strength and muscular
endurance promote
muscular fitness and
provide important
health benefits
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Avoiding back problems
Good posture
Reducing risks of injury
Reducing risks of
osteoporosis
Other Benefits of
Muscular Fitness
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Weight control
Increased wellness
Look good
Feel good
Core strength
– Abdominal, paraspinal (back),
gluteal muscles
• Improved performance
Types of Exercise
• Isotonic (dynamic strength/endurance)
–Concentric
–Eccentric
–Plyometrics
• Isometric (static strength/endurance)
• Isokinetic
• Functional balance training
–Core strength and balance
Choice of Equipment
Weight Machines
Free Weights
There are advantages to both types of equipment.
The FIT Formula Applied to Resistance
Training
How often?
What resistance?
How many
sets?
Resistance (% of 1 RM)
Repetition Continuum
High Load
Low Reps
Muscular
Strength
Mod Load
Mod Reps
Low Load
High Reps
Repetitions
Muscular
Endurance
Stimulus for Strength
Resistance (% of 1 RM)
Target Zone
High Load
Low Reps
Muscular
Strength F: 2-3 days/wk
I : 60-80% 1RM)
T: 1-3 sets
3- 8 reps
Mod Load
Mod Reps
Low Load
High Reps
Repetitions
Muscular
Endurance
Stimulus for Endurance
Target Zone
Resistance (% of 1 RM)
Muscular
Strength
High Load
Low Reps
Mod Load
Mod Reps
Low Load
High Reps
Repetitions
Muscular
Endurance
F: every other day
I : 40-60% 1RM
T: 2-5 sets 9-25 reps
Resistance (% of 1 RM)
Stimulus for Overall
Muscle Fitness (Target
Zone)
Muscular F: 3 days/week
High Load
Low Reps
Strength
I: 40-60% 1RM
40-50% 1RM
>50 years old
High Load
Low Reps
Low Load
High Reps
Repetitions
T: 1-3 sets 8-12 reps;
1-3 sets 10-15 reps
for adults >50 yrs old
Muscular
Endurance
Training
Principles of Weights
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Overload
Progression
Specificity
Diminishing Returns
Rest / Recovery
Is There Strength in a Bottle?
• Taking anabolic steroids is a dangerous way to build
muscle fitness and is illegal.
– Injuries happen more easily and last longer in people who use
steroids.
• Androstenedione and THG are not safe alternatives to
steroids.
• Human growth hormone (HGH) may be even more
dangerous than anabolic steroids.
• Creatine use is becoming increasingly popular among
people training for strength development.
• The safety and efficacy of many strength-related dietary
supplements are not established.
Guidelines for Safe & Effective
Resistance Training
• Start slowly
• Use good technique
– Lift in a controlled manner
– Exhale during effort
– Bring weight down slowly
• Allow time for recovery
• Include all body parts and balance strength of
antagonistic muscle groups
• Expect plateaus
• Customize program to fit your needs
Fallacies about
Resistance Training
• No pain - no gain
• Makes you “muscle bound”
• Fat can be converted
into muscle
• Extra muscle turns to fat if not used
• Has masculinizing effect on women
Concepts in
Resistance Training
• "The pump”
• Strength gain
• Muscle fatigue
• Muscle soreness
• Tone?
Click for information on a
potential cause of
muscle soreness
Developing a
Resistance Training Program
Click for more info on each topic
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Set goals
Type of program
Choice of equipment
Muscle groups
Order of exercises
Format for sets
My Program
Structural Damage
in Muscle Fibers
• The vertical lines are the “z lines” that define the
boundaries of the muscle
sarcomere
• Microscopic damage can
lead to disruption of the zlines and contribute to
soreness
Physiology of Muscular Contractions
• Origin / Insertion
– A muscle produces
movement due to the fact
that it crosses a joint.
Sliding Filament Theory
• Actin/Myosin
– Protein filaments within
a muscle fiber that slide
across each other to
physiologically shorten
the fiber.
Muscles
Work in
Pairs
• While one muscle
contracts and
shortens the
opposing muscle
group relaxes and
lengthens
Setting Goals
• Specific
• Challenging
• Attainable
Goals provide motivation
and a sense of purpose
Type of Program
• Muscular strength
• Muscular endurance
• General muscular fitness
The guidelines vary depending on the
type of program that is desired.
Muscle Groups
• Sport specific training
• Overall muscle balance
Most resistance training programs should
include exercises for all major muscle groups.
Order of Exercise
• Large muscle groups first
• Small muscle groups first (pre-exhaust)
There are many different ways to
order exercises within a workout.
Format for Sets
• Single sets
• Multiple sets
– heavy to light (Oxford system)
– light to heavy (DeLorme system)
• Circuit Training
There are many different ways to
format sets within a workout.
Types of Contractions
Concentric vs. Eccentric
Concentric
(shortening)
LIFTING
Eccentric
(lengthening)
LOWERING
Both phases can build muscle!
Training for Muscular Strength
• Common Questions About
Strength Training
What specific benefits can you expect from a
strength training program?
o How does providing varied amounts of
resistance increase your strength and build
your muscles?
o Are certain types of exercises better than
others?
o
3. Training for Muscular Strength
Training for Muscular
Strength
Benefits of Strength
Training
The primary effect of strength training is
an increase in both the strength and
size of muscles. The major muscle
groups affected are identified on the
next slide.
3. Training for Muscular Strength
3. Training for Muscular Strength
Benefits of Strength Training
Joint Flexibility
Properly performed strength
training works the exercised
muscles through their full
range of motion. By
performing full-range
exercises for all of the major
muscle groups, you will
enhance your joint flexibility
as well as muscle strength.
3. Training for Muscular Strength
Benefits of Strength Training
Move through the entire range of
motion
• Will want to use an optimal or full
range of motion
Full Range of Motion - is the complete
movement that a joint can make
o Optimal Range of Motion - is the extent
where further movement could cause pain or
injury to the participant
o
3. Training for Muscular Strength
Benefits of Strength Training
Body Composition
Body composition refers
to the relative amounts
of fat tissue and lean
tissue in our bodies and
is usually expressed as
percent body fat.
3. Training for Muscular Strength
Body Composition
• Generally speaking males should have
less than 15 percent body fat and females
should have less than 25 percent body fat.
• Due to the combined effects of muscle
loss and fat gain, adults typically
experience a 20 pound body composition
change every decade of life.
3. Training for Muscular Strength
Body Composition
• Dieting and endurance training can
reduce fat weight by helping you consume
fewer calories and burn off excess
calories. However, neither replaces the
lost muscle tissue. That’s why strength
training is necessary.
3. Training for Muscular Strength
3. Training for Muscular Strength
Benefits of Strength Training
Resting Metabolism
Muscle is very active tissue,
loss of muscle as we age leads
to a lower energy requirement
and a reduced resting metabolic
rate (the amount of energy
needed to maintain the body at
rest) So without strength
exercise, resting metabolism
decreases approximately 2 to 5
percent per decade.
3. Training for Muscular Strength
Resting Metabolism
• Two months of strength exercise typically
increases muscle mass by about three
pounds and raises your resting
metabolism about 7 percent.
3. Training for Muscular Strength
Relationship Between Muscle and
Metabolism
Data from BioAnalogics Diagnostic Medical Health Systems,
Beaverton, Oregon
*In Pounds
% In Calories
3. Training for Muscular StrengthWestcott, Building Strength and
Stamina,1996
Benefits of Strength Training
Physical Capacity
Everything you do requires a certain
percentage of your maximum strength. For
example, if your maximum biceps strength is
30 pounds, carrying a 25-pound bag of dog
food is a relatively difficult task that quickly
becomes an all-out effort. If you increase your
maximum biceps strength to 50 pounds,
carrying that same bag of dog food is a
relatively easy task requiring only half of your
muscular capacity.
3. Training for Muscular Strength
Benefits of Strength Training
Health Enhancement
Muscle weakness is related to many
degenerative diseases and increased injury
potential. Muscular condition affects many
systems of the body and significantly affects
the ability to function physically. Recent
studies have identified numerous health
benefits of regular strength exercise. On the
next slide we will go over these health
enhancements.
3. Training for Muscular Strength
Health Enhancements
• Injury Prevention
• Bone Mineral
Density
• Glucose
Metabolism
• Gastrointestinal
Transit
• Cholesterol
• Arthritic Pain
• Resting Blood
Pressure
• Percent Body Fat
Reduction
• Alleviates
Depression
3. Training for Muscular Strength
Mechanics of Muscular
Movement
A working knowledge of muscle structure
and function is essential for
understanding and applying the training
principles for physical conditioning. That
is, to most effectively work your muscles,
you must know how your muscles work.
3. Training for Muscular Strength
Mechanics of Muscular
Movement
• Muscle is very active tissue that makes up
about half of your lean body weight.
• Muscle consists of approximately 75 percent
water and 25 percent protein filaments.
• Muscle contraction occurs when the protein
filaments slide together, and muscle
relaxation occurs when the filaments slide
apart.
3. Training for Muscular Strength
Mechanics of Muscular
Movement
Muscle Relaxation and
Contraction
• Muscle relaxation is a passive
process that is essential for
smooth and coordinated
movements. For example, when
the muscle on one side of a joint
contracts and shortens, the muscle
on the other side must
simultaneously relax and lengthen
for productive movement to occur.
3. Training for Muscular Strength
Mechanics of Muscular
Movement
Muscle Relaxation and
Contraction
• Muscle contraction
initiates every movement
you make. The more
resistance you must
overcome,the more
muscle force you have to
produce.
3. Training for Muscular Strength
Mechanics of Muscular
Movement
Muscle Force Output
• Muscles are much stronger in lowering
movements than in lifting movements. From
a practical training perspective, you should
perform lowering movements more slowly
than lifting movements to make every
exercise repetition as challenging as
possible. Therefore, from a practical training
perspective, you should perform lowering
movements more slowly than lifting
movements.
3. Training for Muscular Strength
Mechanics of Muscular
Movement
Muscle Fatigue and Soreness
High-effort strength workouts may
produce muscle discomfort a day or two
after the training session. The delayedonset muscle soreness is associated with
negative muscle actions and most likely
results from microscopic tears within the
muscle fibers.
3. Training for Muscular Strength
Mechanics of Muscular
Movement
Muscle Length
People who have relatively short muscles
have a lower potential for building large
muscle size, whereas those with relatively
long muscles have a higher potential for
building large muscle size.
3. Training for Muscular Strength
Types of Exercise
Isokinetic Exercise
This training device maintains a constant
movement speed, and the muscle force
you apply determines the resistance force
you receive
3. Training for Muscular Strength
Types of Exercise
Isotonic Exercise
Performed with a constant resistance or a
variable resistance that both includes positive
and negative muscle contractions.
3. Training for Muscular Strength
Types of Exercise
Dynamic Resistance
Dynamic Constant Resistanceresistance does not change
while performing through the
range of motion.
Dynamic Variable ResistanceResistance that changes
throughout the movement
range.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
A sound strength training program should
include exercises for all major muscle groups.
Do your best to exercise larger muscle groups
first, followed by medium and smaller muscle
groups.
For example you may begin with legs, then
work the torso, arms, midsection, and neck
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Frequency
Muscles usually need between 48-72 hours to
complete physiological changes that occurred
during the last workout.
Two or three strength training sessions a week
provide excellent results for most people.
Two strength workouts per week may produce 7585 percent as much muscle improvement as three
days
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Sets
In 1990, the ACSM recommended one or more
sets of each resistance exercise for strength
development.
Research in both upper body and lower body
strength training has shown that doing singleset versus multiple-sets over a 10-14 week
period achieved similar results.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Exercise Resistance
For most practical purposes, about 50 to 70
seconds of continuous muscle work to the
point of muscle fatigue is preferred. Most
people can perform about 50-70 seconds of
resistance exercise with 75 percent of their
maximum weight load
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Exercise Resistance
You can estimate 75 percent of your maximum
resistance without doing an all-out lift. Simply
find a weight that you can lift 10 times to
fatigue and this should be about 75 percent of
your maximum.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Repetitions
The standard strength training protocol for
repetitions is 8 to 12 repetitions with 75
percent of your maximum resistance.
Muscle fiber type will play a greater role in
determining when your muscle will fatigue.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Progression
Continued strength development depends on
progressive resistance exercise that gradually
places more stress on the target muscles.
Weight load progressions should not exceed 5
percent between strength training sessions.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Speed
Exercise speed may be divided into three
categories
• Fast - emphasizes momentum
• Moderate - increases muscle effort
• Slow- maximizes muscle tension
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Speed
Moderate to slow exercise speed have the
following training advantages over fast
exercise speeds (6 second repetitions, 2 lift, 4
lowering)
• A longer period of muscle tension
• A higher level of muscle force
• A lower level of momentum
• A lower risk of tissue injury
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Range of Motion
You should perform full-range movements
to develop full-range muscle strength.
Full range resistance training may
enhance joint flexibility as well as
increase muscle strength
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Program Design
Perform the activity that is most important to
you first. Weather it be cardiovascular or
strength you will see similar results.
Include a warm up in each workout
Stretching can enhance your strength.
Performing both activities in the same workout
enhances the muscle’s response to strength
exercise.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Program Design
Breathing- Exhale during lifting movements
and inhale during lowering movements.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Program Design
Intensity- High-intensity exercise enhances
strength development. Your exercise effort
should be hard enough to fatigue the target
muscle within the anaerobic energy system
(about 50-70 seconds).
Typically this requires 8-12 repetitions with 75
percent of your maximum resistance
performing exercises with a 2 second 4
second cadence.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Summary
Remember strength training can be beneficial
to anyone. A study of 1,132 men and women
between 21-80 years of age indicated that
strength training was equally effective in all
age groups.
Understanding how muscles work and
designing a program that fits your goals and
schedule will help you start a strength training
program that is right for you.
3. Training for Muscular Strength
Dietary Supplements
Combining Supplements
• Additive or 1+1=2
– When two supplements are combined so the effect = DS1 +
DS2 (Calcium and Vitamin D)
• Antagonize or 1+1=0
– When one supplement negates the effects so DS1 + DS2 = 0
(Creatine and Caffeine)
• Synergize or 1+1=3
– When two supplements are combined so the effect > DS1 +
DS2 (Coenzyme Q10 and fat)
• Potentiate or 1+1 = 10
– Similar to synergism, but to a greater degree
Stacking Supplements
• Stacking supplements can be
detrimental, in some cases fatal
• Examples of stacking:
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–
–
–
–
–
Muscle Milk
NO2
Hydroxycut
GAKIC
Redline
Creatine + Protein
Ephedra/
Synephrine
20 - 25 mg
Aspirin
80 mg
Caffeine
200 mg
Multivitamin/Mineral
Supplements
• Multivitamins for Protection from “Vending
Machine Malnutrition”
• A daily multivitamin/mineral supplement
providing < 100% of the RDI for any one nutrient
is reasonable for individuals who fail to consume a
balanced diet
• Avoid “megadose” products supplying 1000% of
the RDI for Vitamins A, E, other fat-soluble
vitamins, and beta-carotene
Supplement Categories
• Muscle-Building
• Performance/Recovery Agents
• Weight Loss
– Appetite Suppressants
– Thermogenics
– Digestion Inhibitors
• Joint Health
• General Health/Well Being
Caffeine-Containing Herbals
• Guaraná
• Kola nut
• Yerba maté
• Green and black tea
• Cocoa
• Coffee arabica
Products with Legitimate
Evidence to Support
Claims
Boron
Garcinia Cambogia
Nitric Oxide
Carnitine
Ginkgo Biloba
Pycnogenol
Ginseng
Branched Chain AA
Pyruvate
Chrysin
Glutamine
Taurine
CoEnzyme Q10
Tribulus Terrestris
Hoodia
Cordyceps
Conjugated Linoleic Acid
Turmeric
DHEA
5-Hydroxytryptophan
Whey Protein
Lysine
Hydroxycitric Acid/HCA
Yohimbe
Other
Useful Supplements
•
•
•
•
Omega-3 Fatty Acids
Quercetin dihydrate
CoEnzyme Q10
Glucosamine/
Chondroitin Sulfate
• Adaptogens
•
•
•
•
HMB
Creatine
Pre-Probiotics
Zinc
Energy Drinks
• Designed to give a burst of energy
– Caffeine: 33 mg - 80 mg per serving
– Most provide > FDA limit for colas
• Combines sugars, caffeine, amino acids, B
vitamins, herbal products
– Taurine, carnitine, creatine, leucine
– Guarana, ginseng, and/or ginkgo biloba
• May contain inositol and glucuronolactone
• FDA does not regulate energy drinks
Energy Drinks
• Potential side effects
–  in heart rate and blood pressure
– Anxiety and nervousness
• Taurine: 3 or > times higher than what is typically
obtained through the diet
– Limited information to assess the risk of excessive taurine
intake
• Glucuronolactone: 100 or > times > what normal diet
provides
– Effect of high glucuronolactone intake is unknown
Key Points
• Manufacturers of DS do not have to demonstrate
safety or effectiveness
• DS sold on military installations are not always
safe, effective or legal
• Using DS may jeopardize mission success
• Do your homework before using DS to ensure
safety
Introduction
• Bigger, Stronger and Faster = money.
• Ergogenic Aid.
– something an athlete might take to increase work output
during sport or activity.
• Many chronic steroid or ergogenic aid users have
excellent knowledge of how these drugs work and
the best way to use them.
107
Who Uses Ergogenic Aids?
• Athletes
• Professionals
– Football, Baseball, Track, Table Tennis
• College
• High School
• Non-athletes
Ergogenic Aids Used by Athletes
•
•
•
•
•
Steroids
HGH
DHEA/HMB
Creatine
Miscellaneous
– Nutritional supplements
Steroids
• Referred to as AAS
• Androgenic
– Male sex characteristics
• Anabolic
– Enhance tissue metabolism
• Testosterone
– Male and female
– Androstenedione (females)
History
• Used to gain advantage over competitors or
enemies
• WWII/Eastern-Bloc countries
• Impossible to do scientific testing or to obtain
accurate information
• Illegal and unethical issues
Methods of Use
• Stacking
– Simultaneously using multiple types of steroid drugs
in high doses
• Cycling
– Follow a timed cycle; small doses increases to very
high doses, then tapers off to drug-free period
• Believed to enhance effects and reduce adverse
effects
• Information varies/Internet
Dehydroepiandrosterone
• (DHEA)
–
–
–
–
Marketed as a food supplement
May lead to increase in testosterone
Anti-aging benefit
Banned by NCAA & IOC
Βeta-hydroxy-beta-methylbutyrate
• (HMB)
– Used for cholesterol synthesis
• Impt for cell building and membrane repair
• Decrease muscle damage and promote recovery
– Not shown to be effective
Creatine
• Athlete use began in 1980’s
• Intake of creatine through meats and fish
• 95% of creatine in the body is found in the
skeletal muscles
• Broken down in liver and stored as
phosphocreatine
Effects on the Body
• Enhances the muscle cell ability to produce
energy
• Debate over effectiveness
– Increase in strength vs. quicker recovery
• Majority of studies have been done on 18 to 35
year old male athletes
Taking Creatine
•
•
•
•
Powder form
Creatine Monohydrate
Mixed with fruit juice (grape)
Loading phase?
– 20 g/day
• Daily dosage
– 3 – 5 g/day
– Body regularly uses 1- 2 g/day
Who Uses It
• Athletes
– High school, college
• Individuals with muscle disease
• Older adults
• Reasons
– Bigger, stronger; increase power, weight, and speed;
decrease body fat
• Anaerobic vs. aerobic activities
Adverse Effects
•
•
•
•
Kidney damage
Fluid retention
Muscle cramping/strains
GI distress/diarrhea
Miscellaneous Agents
• Androstenedione (Andro)
– Precursor to testosterone or estrogen
– No proven effects
– Marketed as a dietary supplement
• Banned by IOC and NFL
– Similar adverse effects of AAS
Whey Protein and Other Biological Functions
Whey Proteins - Functions other than
nutritional
•
Role of Whey proteins:
– Source of nutrition (amino acids, micronutrients)
– Delivery of immune protection to the calf (in first few days)
– Providing direct protection of the mammary gland tissue
– Ongoing protection of the calf’s gut from pathogens (viruses, bacteria, toxins)
The bioactive benefits of whey protein appear to be effective in
animal models and some human studies
Whey Protein Hydrolysates for infant
formulae
Whey components linked to immune modulation
80%
• Immunoglobulins
CASEIN
• Lactoferrin
20%
• Alpha-lactalbumin
Minor proteins
αS1- Casein
• Minor proteins
β –lactoglobulin
α -Lactalbumin
Amylases
Proteose Peptones
Lipases
- Lactoperoxidase
γ- Casein
Blood Serum Albumin
Peroxidase
Catalases
- Lysozyme
κ- Casein
Immunoglobulins
- Proteose peptones
Lactoferrin
αS2- Casein
Phosphatases
β- Casein
WHEY
Primary components of whey
protein and their benefits
Whey Component
% of
Whey
Protein
Benefits
Beta-Lactoglobulin
50-55%
Excellent source of essential amino acids especially
branched-chain amino acids
Alpha-Lactalbumin
20-25%
Excellent source of essential amino acids; High in
Tryptophan which helps regulate sleep, mood & stress
Immunoglobulins
10-15%
IgA, IgD, IgE, IgG, IgM – primarily IgG with immune
enhancing benefits
Lactoferrin
1-2%
Antioxidant, anti-viral, anti-bacterial, anti-fungal;
promotes beneficial bacteria; regulates iron absorption
Lactoperoxidase
0.5%
Inhibits bacterial growth
Bovine Serum
Albumin
5-10%
Good profile of essential amino acids
Glycomacropeptide
10-15%
Inhibits formation of dental plaque and cavities
Source: Alternative Medicine Review (2008), Vol 13 (4), pp 341-347
Whey Protein for bone health
Evidence of bone health effects of
Whey Protein
6.8
Control
WPC1
Whole Body BMC (g)
• In Rodent studies addition of
Whey Protein to the diet has
shown1:
Whole Body Bone Mineral Content after 7-week
feeding of adequate calcium intake1
6.6
6.4
a
WPC5
WPC10
b
– improved acute femur uptake
6.2
of calcium
6
5.8
– Chronic intake of Whey
5.6
Protein with an adequate
5.4
calcium diet improved whole
5.2
body bone mineral content
– Different Whey Protein
1. Zhao, Y et al. Exp Biol Med 2005;230:536
streams may be more
efficacious than others
a
a
Evidence of bone health effects of
Acidic Whey Protein Fraction
Differences in rat Femur Bone Mineral Content
after 16 weeks of feeding1
Femur BMC (g cm-2 )
• In vivo studies treatment
with various Whey
Fractions show that1:
0.32
0.315
0.31
0.305
0.3
0.295
0.29
0.285
0.28
0.275
0.27
a
ab
b
– Acid Whey Fractions slow
bone loss due to
ovariectomy in the mature
female rat
Ovx Control Ovx AWF1 Ovx AWF2
– Acidic whey fraction
tended to increase stiffness
in the same groups
1. Kruger, MC et al. Int J Dairy 2006;16:1149
– Different fractions
achieved different results
b
Ovx AWF3