ATHLETIC MIRACLES
OR
MONEY PITS?
“Athletic Supplements and Ergogenic Aids”
KIM ARCHER M.ED.
NUTRITION SPECIALIST
SOUTHWEST REGION
Miracles or Money pits?
Athletic Supplements or Ergogenic Aids
WHAT WE DO KNOW
vs.
WHAT WE DON’T KNOW
What We Do Know…
“SUPPLEMENTS AND ERGOGENIC AIDS”
ATHLETES DO USE THEM
Nutrition Business Journal, 1999. estimated:
 ~40, 000 “hard core” athletes spent
~$300/month on supplements or 11% of sales.
 ~500,000 recreational athletes spend $80/mo
on supplements or 43% of sales.
Melinda Manore Ph.D., R.D., FACSM Oregon State University
What We Don’t Know…
 Research
 Long Term Effects
 Why hard work doesn’t pay off?
“The only place success comes in the
before work is in the dictionary.”
--Vidal Sasson
Explain Supplements…
 Definition:
ANY PRODUCT INTENDED FOR INGESTION AS A
SUPPLEMENT TO THE DIET.
 Regulation Standards
FDA MUST PROVE PRODUCT IS SAFE OR UNSAFE.
Explain Ergogenic Aids…
 Definition:
SUPPLEMENT MARKETED TO ENHANCE
PERFORMANCE GENERALLY SPORTS RELATED.
 Regulation Standards:
FDA MUST PROVE PRODUCT IS SAFE OR UNSAFE.
Relationship to Exercise
 EXERCISE
=
SUPPLEMENTS
ERGOGENIC AIDS
Questions To Ask?
 Who needs to supplement?
 When do you recommend a supplement?
 How much do I need?
 What do you recommend?
 Can you get too much?
“Top Ten List”
 Popular Supplements/Ergogenic Aids
 Vitamins and Mineral Supplements
 Many, many, more
“If you train hard, you’ll not only be
hard, you’ll be hard to beat.”
--Herchel Walker
#1-Androstendione
“ANDRO”
What is it?
o Steroid Secreted by Adrenal Glands
(W/DHEA)
o Building Block for Test./Estrogen
o Associated with Masculinity
o Sold in Capsules
o Food Sources: None
o Banned: IOC, USOC, NCAA, NFL
#1-Androstendione
#1-Androstendione
CLAIMS
 Increase Energy
 Enhance Recovery
 Increase Muscle Mass/Growth =
Testosterone Production
 Increase Sexual Arousal
 Increase Sense of Well Being
#1-Androstendione
RESEARCH
 Study #1
 UNTRAINED MALE SUBJECTS (8 WEEKS)
 NO SIGNIFICANT INCREASE
 NO AFFECT ON MUSCLE SIZE/STRENGTH OR BODY
COMPOSITION
 Study #2
 8 MALE SUBJECTS
 INCREASE IN BLOOD TESTOSTERONE
 NO AFFECT ON MUSCLE SIZE/STRENGTH OR BODY
COMPOSITION
 USED TO SUPPORT MARKETING CLAIM
*NO EVIDENCE OF ENHANCED RECOVERY OR
IMPROVED LIBIDO
#1-Androstendione
SIDE EFFECTS








Testicular atrophy
Breast development
Infertility
Acne
Baldness
Clitoral enlargement
Voice changes
Premature bone
closure
•
•
•
•
•
•
Prostate Cancer
Breast Cancer
Early puberty
Emotional outburst
Growth stunting
Interfere with
natural production
• Decrease HDL
production
#2-DHEA
What is it?
o Produced by the Adrenal Gland
o Building Block for Test/Estrogen
o Female form of Andro
o Peaks Levels 20-30 years
o ? Role with Disease and Health
o Capsules/Tablets: 150 mg
o Food Source: None
o Banned: USOC, NCAA, and NFL
#2-DHEA
CLAIMS
 Eternal Youth
 Enhances Immune System
 Disease Fighter
 Weight Loss Aid
 Increases Muscle Mass
 Increases Energy
 Increases Libido
 Counteracts Stress
#2-DHEA
RESEARCH








Age
Memory, Libido, and Mood
Immunity
Cardiovascular Diseases
Cancer
Lupus
AIDS/HIV Infections
Body Composition
#2-DHEA
SIDE EFFECTS
 Long-term unknown
 Alter levels of
hormones
 Facial hair
 Acne
 Baldness
 Deepening of voice
 Menstrual
irregularities
 Prostate cancer
 Breast cancer
 Endometrial cancer
#3-BC Amino Acids
What is it?
o Essential Amino Acids
o Compete with Tryptophan
o Delay CNS Fatigue
o BCAA  During Endurance Exercise
o Pills/Sport Drinks: 7g to 20 g per serving/1 to
7 g/l.
o Food Sources: chicken, beef, shrimp, yogurt,
egg, oatmeal, pinto beans
o Banned: NONE
#3-BC Amino Acids
CLAIMS
 Improves Exercise Performance
 Builds Muscle
 Prevents Fatigue
#3-BC Amino Acids
RESEARCH
 Exercise Performance
 Protein Loss During Exercise
 Abdominal Fat
#3-BC Amino Acids
SIDE EFFECTS/SAFETY
 Long-Term Studies
 No Cases of Toxicity
 Ammonia Toxicity
 Impair Water Absorption
#4-Creatine
What is it?
o Creatine + ATP = ST Energy
o Synthesized from AA in the Liver, Pancreas,
and Kidneys 1 g/day.
o Pills, Powders, Liquids, Chewing Gum, and
Gels: 20 – 25 g/day—loading 2 –5 g/day
o Food Sources: pork, salmon, beef, cod, milk,
herring
o Banned: NCAA RestrictS Distribution
#4-Creatine
#4-Creatine
#4-Creatine
CLAIMS
 Increase Muscular strength
 Delays fatigue
 Burn Fat
 Increase Muscle Mass
 Strength for Special populations
#4-Creatine
RESEARCH
 High Intensity Exercise
 Body Composition
 Elderly
 Muscular Disease
 Congestive Heart Failure
#4-Creatine
SIDE EFFECTS/SAFETY
 Stress on liver and
kidneys?
 Muscle cramps
 Muscle pulls
 Tendon pulls
 Muscle injuries
 Delay recovery from
injury
 Dehydration
 Gastro Problems
 Weight Gain
 Weight controlled
sports
 Endurance sports
 Long – term effects?
 Renal disease—avoid
#5-Vanadyl Sulfate
What is it?
o Vanadium = Trace Mineral
o Role Not Defined
o Goats and Rats
o Facilitate Glucose Uptake
o Diabetes Management
o Capsule: 7 – 15 mg
o Food Source: shellfish, parsley, mushrooms,
dill seed, and wine.
o Banned: None
#5-Vanadyl Sulfate
CLAIMS
 Reduces Need for Insulin
 Creates Pumped Appearance
 Increases Muscle Mass
 Increases Muscular Strength
#5-Vanadyl Sulfate
RESEARCH
 Diabetes
 Weight Training
#5-Vanadyl Sulfate
SIDE EFFECTS/SAFETY
 Potential Toxicity
 Diarrhea
 Green tongue
 Gastrointestinal Disturbances
 Muscle Cramps
#6-Chromium Picolonate
What it is?
o Essential Trace Mineral
o Metabolism—Fat/Protein/CHOs
o Safest Nutrient—no toxicity
o Tablet, Capsule, Gel: 50 – 600 mg dose
o Food Source: broccoli, ham, potatoes,
bagel, green beans, apple rice, turkey
o Banned: None
#6-Chromium Picolonate
CLAIMS
 Daily Intake Need
 Control Diabetes
 Lowers Cholesterol
 Eliminates Body Fat
 Builds Muscle
 Prevents Osteoporosis
#6-Chromium Picolonate
RESEARCH
 Intake, Metabolism and Deficiency
 Diabetes
 CVD
 Obesity
 Strength Training and Body Mass
 Bone Density
#6-Chromium Picolonate
SIDE EFFECTS/SAFETY
 Increased Urinary Chromium Excretion
 Dietary Intake
 Weight Lose and Health Claims
 Long Term Effects
 Headaches, Sleep Disturbances, Mood
Swings, Motor Function Perception
 Hinder Iron Absorption??
#7-Tribulus Terrestris
What is it?
o Herb known as Puncture Vine
o Increase Concentrations of
Testosterone
o No Standard Recommendation
o Used with Other Supplements
o Capsules
o Banned: None
#7-Tribulus Terrestris
CLAIMS
 Increases Testosterone
 Better Sex Life
 Bigger Muscles
#7-Tribulus Terrestris
RESEARCH
 No Peer – Reviewed Research
 International Journal of Sports
Nutrition and Exercise Metabolism
Study
 Animal Data
#7-Tribulus Terrestris
SIDE EFFECTS/SAFETY
 Safety and Efficacy Data Needed
 No Known Harmful Interactions
 Upset Stomach
 Animals--Staggers (Weakness of Hind
limbs)
#8-HMB
What is it?
o Metabolite of BCAA—Leucine
o 5 - 10% of Leucine = HMB
o 0.2 – 0.4 g HMB/day
o Tablets, Capsules, Bars: Calcium-HMB
o Food Source: catfish, squash, avocado,
cauliflower, asparagus, cheese,
grapefruits
o Banned: None
#8-HMB
CLAIMS
 Increase Muscle Strength
 Increases Lean Body Mass
 Reduces Fat
 Prevents Muscle Breakdown
(Catabolism)
 Speeds Up Muscle Repair
 Decreases Blood Cholesterol Levels
#8-HMB
RESEARCH
 Resistance Exercise
 Endurance Exercise
 No Long – Term Studies
 Animal Studies
#8-HMB
SIDE EFFECTS/SAFETY
 No Long – Term Studies
 $$$--Found in Foods
 No Adverse Effects
 ? Help Trained Athletes
#9-Ephedrine
Ma Haung and Ephedra
What is it?
o Herb from China
o Nasal Decongestant—CNS Stimulant
o Theory
o Tablets, Capsules, Teas: 5 – 75 mg
o Food Source: None
o Banned: IOC and NCAA
#9-Ephedrine
Ma Haung and Ephedra
CLAIMS
 Speeds Metabolism for Weight Loss
 Improve Athletic Performance
 Help for Asthma
 Nasal Decongestant
 Fast Acting Energy
 Herbal Ecstasy
#9-Ephedrine
Ma Haung and Ephedra
RESEARCH
 Ephedra vs. Ephedrine
 Ephedrine and Weight Loss
“Sweat plus sacrifice equals success.”
--Charlie Finley
#9-Ephedrine
Ma Haung and Ephedra
SIDE EFFECTS/SAFETY










Increased BP
Heart Rate Irregularities
Insomnia
Nervousness
Tremors
Headaches
Seizures
Heart Attacks
Strokes
Death
 Improve Athletic
Performance?
 Weight Loss Safety?
 Rec. Dose – 1 week
 Doping Concerns
 Drug-Like Effect
 BANNED
#10-Fat Burners
Diet Formulas
What is it?
o Choline Bitartrate, Inositol, Lipotropic
Vitamins, L-Carnitine, Methionine, Chromium
o Green Tea, Ginger Root Cayenne Powder,
Caffeine, Ginseng, Kola Nut, Ma Huang…
o “Thermogenic”
o Appetite Suppressant
o Banned: None
#10-Fat Burners
Diet Formulas
CLAIMS
 Lose Weight, Lose Fat
 Won’t be Hungry
 Improve Athletic Performance
#10-Fat Burners
Diet Formulas
RESEARCH
 Appetite Suppressant
 Number of Ingredients
 Long Term Study of Poor Diet
#10-Fat Burners
Diet Formulas
SIDE EFFECTS/SAFETY
 Past Side Effects
 Proper Food Choices
 Research Claims
Vitamins and Mineral
Supplements
Do they improve performance?
 NO… in active individuals with “good” status.
 At risk group:
 Athletes consuming highly refined diets.
 Athletes with low energy intakes due to dieting,
eating disorders, or chronic energy restriction.
 Athletes in thin – build sports
 Athletes with metabolic issues
Vitamins and Mineral
Supplements
Does exercise increase the need?
 YES…
 B-Complex Vitamins
 Iron
 Antioxidants
 Electrolytes
“The will to win is important, but the will to prepare is
vital.” --Joe Paterno
Vitamins and Mineral
Supplements
Fitness Levels and Hours of Exercise
Per Week
Increased Nutrient Needs?
Sedentary Recreation/
Elite
Fitness
Athlete
RDA/DRI
Set
RDA/DRI??
RDA/DRI??
Vitamins and Mineral
Supplements
Can you get to much?
Problem Nutrients…
Zinc
Magnesium
Iron
B-6
Vit D
Vit A
Folate
Vitamins and Mineral
Supplements
Fortified Food and Supplements Intake
One Meal Plan
Breakfast: 1 c. Total; 1 c milk, 1 Centrum
Performance Supplement
Lunch: 11 oz Ultra Slim Fast
Snack: 1 Power Bar Essential
Vitamins and Mineral
Supplements
Fortified Food and Supplements Intake
One Meal Plan
Nutrient
%DV
%UL
Vit. A
178%
89%
Vit. D
163%
33%
Folate
366%
147%
Vit B6
573%
12%
Iron
283%
113%
Zinc
280%
109%
Playing By the Rules
Banned and Restricted Substances
 National Collegiate Athletic Association
(NCAA)
 International Olympic Committee
(IOC)
 United State Olympic Committee
 NFL, NBA, ABA, etc….
Playing By the Rules
 Importance
 www.drugfreesport.com
“The price of success is hard work, dedication to the job at
hand, and the determination that whether we win or
lose, we have applied the best of ourselves to the task at
hand.” –Vince Lombardi
Recommendation Guidelines
Supplements and Ergogenic Aids
 Is current dietary intake adequate?
 Is there an indication of increased need?
 Is the amount below toxic levels? Can
product cause harm?
 Does the athlete want to supplement?
 What do they believe it will do for
them?
 Can I recommend an alternative
substance or food?
Recommendation Guidelines
Supplements and Ergogenic Aids
 Is the athlete willing to make dietary
changes to improve performance?
 What is the cost of the product and is it
a reputable manufacturer?
 Are their any nutrient-nutrient or
drug-nutrient interactions?
 Are there ethical issues?
 Is it banned or restricted by any
credible organization?
Coaching Nutrition
Motives and Beliefs
Knowledge/Overall
Diet
Know the Sport and
Athlete
Updated
Research/Media
Education Improves
Performance
Safe Supplementing
 The “Right Athlete” in the “Right Way”
“The world is full of willing people, some willing to work,
the others willing to let them.”—Robert Frost
Athletic Performance
$1 into $100
 Genetics
 Training
 Coaching/Education
“Do not let what you cannot do
interfere with what you can do.”
—John Wooden
Additional References
 Sports Nutrition: “A guide for the professional working
with active people. 3rd Edition. ADA and Christine A.
Rosenbloom PhD, Rd, Editor. 2000.
 ACSM Health and Fitness Journals
 Eat Smart, Play Hard. Liz Applegate, PhD. 2001.
 The Health Professional’s Guide to Popular Dietary
Supplements. Allison Sarubin, MS, RD. 2000.
 Jacqueline R. Berning, PhD, RD. Assistant Professor,
University of Colorado, Nutrition Consultant
 Robert Murray, PhD, FACSM, Director, The Gatorade
Sports Science Institute.
References for Presentation
 Fueling the Athlete: “Current and Emerging Issues in
Sports Nutrition. Gatorade Sports Science Institute
Seminar 10/19/2001.
 “Top Ten Sports Nutrition Supplements.” Susan
Bohanan R.D., L.D.
www.nolimitsonlin.com/top_ten_sports_nutrition_sup
plem.htm
 “Sports Supplement: A Win at Any Cost?” Melinda
Hemmelgarn N.S., R.D. Associate State Nutrition
Specialist U O/E.
 Eat Smart, Play Hard. Liz Applegate, PhD. 2001.
 The Health Professional’s Guide to Popular Dietary
Supplements. Allison Sarubin, MS, RD. 2000.
References for Presentation
 Gatorade Sports Science Institute. www.gssiweb.com
 SCAN. www.nutrifit.org
 Sports Nutrition Information Resources.
www.wellcentered.com/sntg/resources.html
 Sports MedUpdate. www.esportmed.com/smu/
 NCAA Sports Medicine Handbook. www.ncaa.org/
 Journal of Performance Enhancement.
www.members.tripod.com/JPE_Sportscience/
 Food Nutrition Information Center.
www.nal.usda.gov/fnic/etext/000054.html