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.