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 replace proper diet ● Many do not research
A Supplement? A supplement is a "dietary ingredient" intended to add further nutritional value to (supplement) the diet.
Claims of the Following ● Protein ● Glutamine ● BCAAs
Protein ● Responsible for growth and repair of muscles and body tissues ● Provide energy
Glutamine ● Aids in protein synthesis and muscle recovery ● Prevents muscle catabolism
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
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
What do these Ergogenic Aids actually do? https://www.youtube.com/watch?v=S5A- vz8ptNU
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.
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 osmotic and can cause diarrhea
Protein Protein has been proven to; ● Build muscle ● Aid in recovery ● Supply energy
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
Wait...What? 50 years of research has failed to produce results showing that nutritional supplements are more beneficial than a proper diet.
Instead, try to... ● Obtain more nutrients from food ● Do not overuse a supplement
Protein Requirements Average person: 0.8 grams Aerobic exerciser: 1.2-1.4 grams Anaerobic resistance trainer: 1.6-1.8 grams
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
What I want YOU to do 1. Research supplements before purchase a. Pubmed.gov is an excellent source 2. Calculate your daily protein requirement
Protein Requirements Average person: 0.8 grams Aerobic exerciser: 1.2-1.4 grams Anaerobic resistance trainer: 1.6-1.8 grams
Supplement Your Diet for Finals! GOOD LUCK!!!
Sources Sports and Exercise Nutrition. McArdle, Katch & Katch. Fourth Edition GNC.com Pubmed.gov Google Images
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