Meaghan Simpson
Nutrition for Fitness
Professor Gibala
December 3, 2013
Diet Supplement Fact Sheet
Supplements are used in addition to a diet in order to make up for a nutritional
deficiency. Athletes and other exercisers use supplements to improve their performance and have
an edge over their competition. The business of supplements is very lucrative and they offer
many different products, some are necessary while others are not. I have chosen to gather
information on the supplement BPI Sports Build-HD – White Raspberry, which is a creatine
powdered formula. The main claim of this supplement is that is increases anabolic activity. It
states that it is a “Smart-based, Highly Effective, Creatine enhanced powdered formula aimed at
increasing anabolic activity.” The formula of this supplement promotes metabolism, various
cellular activity, and transport. It claims to be the only anabolic product that focuses on brain
function to enhance muscle growth. If you are looking to increase muscle size, BPI Sports BuildHD does not want you to look any further. The ingredients within this supplement include:
Creatine Monohydrate, Acetyl-L-Carnitine, Phosphatidylcholine, L-Aspartic Acid, Ubiquinone,
and Glycerophosphatidylcholine. Creatine Monohydrate is an organic, nitrogenous acid. It helps
to give energy to muscle cells in the body as well as other cells. It can be manufactured in the
human body. Acetyl-L-Carnitine is a dietary supplement used to transport fatty acids for
breakdown in the mitochondria. Phosphatidylcholines are a category of phospholipids with
choline as a main group. They are a main element of biological membranes that can be obtained
simply from egg yolks, soy beans, etc. L-Aspartic Acid is foundation for amino acids and one of
the proteinogenic amino acids. Ubiquinone is oil-soluble vitamin and found mainly within
mitochondria. It plays a role in the electron transport chain as well as aerobic cellular respiration.
Glycerophosphatidylcholine is a choline compound found naturally in the brain and also milk.
This supplement is geared towards athletes 18 years or older looking to become stronger,
increase muscle mass, and improve anabolic activity.
The manufacturers of this product claim that this powder will give you the power to
automatically build muscle, and it is the only anabolic powder available that will give you
growth through the use of brain function. They claim that athletes must use this formula if they
are looking to improve their appearance and become stronger. This formula is said to work
because it uses NMDA-receptor activator, L-Carnitine, Aspartic Acid (in L-isomer form), LCarnitine, and Ubiquinone. These ingredients work together to promote transportation, cellular
activity, and metabolism within the body. Glycerylphosphorylcholine and Phosphatidylcholine
work as a team to transport Choline to the brain. Choline is a water-soluble nutrient which must
be consumed through one’s diet. It is used in the creation of components in the cell membranes
of the body. The entire claim of this product is somewhat unclear. From the label I gather that the
ingredients in Build-HD meant to improve brain function in order to provide a better workout.
Creatine generally helps the body to produce Adenosine Triphosphate, which acts as energy for
the body causing the muscles to have a higher work output. The manufacturers claim that if you
take this supplement your muscles will grow and your physique will improve. According to the
Journal of the International Society of Sport Nutrition, “When creatine supplementation is
combined with heavy resistance training, muscle insulin like growth factor (IGF-1) concentration
has been shown to increase.” If used properly I believe that Build-HD will enhance muscle
growth and is not falsely advertising that aspect of their product. Build-HD claims to be an
anabolic powder and the Journal of the International Society of Sport Nutrition states, “Creatine
has demonstrated neuromuscular performance enhancing properties on short duration,
predominately anaerobic, intermittent exercises.” After reviewing multiple sources it was clear
that creatine does impact muscle growth. The Journal of Nutrition, Metabolic Diseases and
Dietetics states, “Creatine monohydrate supplementation at higher (approx. 20 g/day x 3-5 days)
or lower (approx 5 g/day x 30 days) doses increases skeletal muscle total and phosphocreatine by
10-20%.” When creatine use is monitored and used properly it is a beneficial and safe
supplement to use. The Department of Exercise Science at Bloomsburg University stated, “Cr is
an effective, inexpensive and safe dietary supplement.” Also, “Overall, improved exercise
performance and training adaptations subsequent to Cr supplementation are widely reported in
the scientific literature.” I found no specific research on adverse effects from taking Build-HD,
but there are general side-effects from taking creatine that include: weight gain, rash, anxiety,
fatigue, and difficulty breathing to name a few.
Overall, I do not know a lot about supplements and I do not think that they are always
necessary. If Build-HD is taken properly I believe that it will help athletes build muscle and
improve their physique. I do not buy into the improvement of brain function because I could not
find enough research to back up the manufacturers claims. Because creatine is found in red meats
I believe that you could easily get a sufficient intake of it through diet alone, but if you do not eat
meat supplementation may be more necessary. Those looking for faster results will also benefit
from a creatine supplement, but I will always promote eating real food first before
supplementation.
Works Cited
Cooper, Robert, Fernando Naclerio, Judith Allgrove, and Alfonso Jimenez. "Creatine
Supplementation with Specific View to Exercise/sports Performance: An Update." National
Center for Biotechnology Information. U.S. National Library of Medicine, 20 July 2012. Web.
03 Dec. 2013.
Gualano, Bruno, Hamilton Roschel, Antonio H. Lancha-Jr., Charles E. Brightbill, and Eric S.
Rawson. "In Sickness and in Health: The Widespread Application of Creatine Supplementation Springer." In Sickness and in Health: The Widespread Application of Creatine Supplementation Springer. The Forum for Amino Acid, Peptide and Protein Research, 01 Aug. 2012. Web. 03
Dec. 2013.
Tarnopolsky, Mark A. "Caffeine and Creatine Use in Sport." Annals of Nutrition and Metabolism
2010, Vol. 57, Suppl. 2. Annals of Nutrition & Metabolism, 22 Feb. 2011. Web. 03 Dec. 2013.