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Adequate Diet > Supplements Kyle Draves Professor Viggiano - - PowerPoint PPT Presentation
Adequate Diet > Supplements Kyle Draves Professor Viggiano - - PowerPoint PPT Presentation
Adequate Diet > Supplements Kyle Draves Professor Viggiano Public Speaking December 8th, 2014 The Problem? Supplements are not regulated by the FDA; their claims may be false They can be expensive People take supplements to
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The Problem?
- Supplements are not
regulated by the FDA; their claims may be false
- They can be expensive
- People take supplements
to replace proper diet
- Many do not research
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A Supplement?
A supplement is a "dietary ingredient" intended to add further nutritional value to (supplement) the diet.
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- Protein
- Glutamine
- BCAAs
Claims of the Following
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Protein
- Responsible for growth and
repair of muscles and body tissues
- Provide energy
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Glutamine
- Aids in protein synthesis
and muscle recovery
- Prevents muscle catabolism
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BCAAs
Branch Chain Amino Acids
- Assist muscles in synthesizing protein for
muscle growth.
- Increase growth hormone production
- Sold under the pretense that only simple or
“predigested” amino acids are absorbed rapidly enough post workout
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Are They Worth it?
- Protein powder can
reach prices of $189.99
- BCAAs can be sold at $70
- Glutamine can reach
prices of $68/month
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What do these Ergogenic Aids actually do?
https://www.youtube.com/watch?v=S5A- vz8ptNU
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Glutamine
In a six week study of young adult resistance trainers, glutamine did not affect;
- Muscle performance
- Body composition
- Muscle protein degradation
Glutamine does seem to have a beneficial effect on immune function.
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Branch Chain Amino Acids
- Are digested better in their more complex
form, such as that found in food
- Many supplements contain non-essential
BCAAs.
- Most people obtain their daily requirement of
amino acids from food
- A concentrated amino acid solution is
- smotic and can cause diarrhea
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Protein
Protein has been proven to;
- Build muscle
- Aid in recovery
- Supply energy
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However...
- The body can only metabolize
about 25-30 grams per sitting
- Excess protein is stored as fat
- Too much can impair liver and
kidney function, and deplete bodily fluids
- Energy from breakdown
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Wait...What?
50 years of research has failed to produce results showing that nutritional supplements are more beneficial than a proper diet.
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Instead, try to...
- Obtain more nutrients from food
- Do not overuse a supplement
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Average person: 0.8 grams Aerobic exerciser: 1.2-1.4 grams Anaerobic resistance trainer: 1.6-1.8 grams
Protein Requirements
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In Review
- Glutamine and BCAA supplements may be
unnecessary
- Protein is good, but too much can be bad
- A proper diet provides nutrients better than
supplements
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What I want YOU to do
- 1. Research supplements before purchase
- a. Pubmed.gov is
an excellent source
- 2. Calculate your daily
protein requirement
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Average person: 0.8 grams Aerobic exerciser: 1.2-1.4 grams Anaerobic resistance trainer: 1.6-1.8 grams
Protein Requirements
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Supplement Your Diet for Finals!
GOOD LUCK!!!
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