Commercial sport fluids, foods and supplements

Know Wonder Learn

What do we know about sport supplements?

What do we wonder about sport supplements?

HOW IT ALL BEGAN….

Gatorade - 19_____s Powerbar - 19_____s Gels -19_____s EXPLOSION in the industry

In 2010 the USA had ______ billion dollars in sales

Supplements: the facts

Some performance supplements can ________ athletes achieve peak performance

Poor regulation in supplement industry leads to: Marketing type Exaggerated or completely invents unproven benefits Supplement practices not based on sound science

Have left athletes confused and at risk Money is being wasted on things that do not work Being distracted away from factors that can really

enhance health, recovery and performance ____________________________________________!!!

Supplement Categories

_________________________________ Practical/ convenient*** Contains ___________ found in ___________________ Sports drinks, bars, gels, liquid meal replacements

_________________________________ Vitamins/ minerals**** Maybe necessary due to deficiency

_________________________________ Contain nutrients or food components in large amounts Reported to affect exercise metabolism and

biochemistry 1-3% performance enhancement Lack of research = unsafe Not for under 18 years

Sports Drinks: Carbohydrate-electrolyte drinks

Balanced ______ and ______ Designed for:

___________ and ___________ during exercise __________ delivery of fluid and fuel

Composition: 4-8% ___________________ (preferably mixed) Large amounts of _____________ Other _________________ (magnesium, potassium,

calcium) Protein or amino acids are not necessary

No benefit of drinking sports drinks outside of sports – Just __________________________

Marketing Brilliance…

Prime. Perform. Recover.

How Does This Work?T

he G

Serie

s….

1. “Prime”• 25 g Carbs – __________________________• Vitamin B

2. “Performance”• Sugar – _______________________________• 210 mg Sodium –

______________________• 55 mg Potassium –

_____________________3. “Recover”• 14 g Carbs• 16 g Protein

Sports Bars

Major role: concentrate form of ______ to meet fuel needs for pre, during, and post exercise

Composition: CHO Protein Fortified with vitamins and minerals

Portable and convenient Good for encouraging fueling around exercise Highly digestible Often overused

Ergogenic AidsErgogenic Aids Ergogenic aids are used by some

athletes to: Improve physical appearance Prevent and/or treat injuries,

illnesses, or disease Cope with stress Increase athletic potential Bridge the “genetic gap”

Three types of Ergogenic Aids:

1._______________________2._______________________3._______________________

Ergogenic Aids

Nutritional supplements include:Vitamins and minerals____________ and amino acid

supplementsCarnitineCreatineCaffeine

Multivitamins and minerals

Energy requirements are high but lots of chances to take in with _________________

Situations where supplements may be needed: Long periods of travel Energy restriction or weight loss Fussy eaters

Commonly used to provide a _____________ False sense of security Not a replacement for poor ________________

and ___________________

Protein Powders Useful if no practical way to consume

sufficient food Very _________________ Very large amounts of protein and little

other nutrients (________ g/serving) No more or less effective than food for

building muscle mass Other alternatives:

Homemade fruit smoothies Liquid meal supplements 20 g of skim milk powder added to

regular milk

Carnitine

Carnitine is advertised as a “___________” that claims to:Decrease __________ production_________________Delay fatigueSpare ___________Induce loss of body fatEnhance aerobic and anaerobic capacity

Experimental data has __________ to support these theories

Creatine

Creatine is an oral supplement that claims to increase:Phosphocreatine storage in

muscle_____________________________________________________________________

Effectiveness of creatine supplement still unclear

More studies need to be conducted on the _________ of long-term use

Caffeine Regularly consumed by ______ adults Found in coffee, cola, energy drinks,

specialized sports foods and supplements

Generally safe compound in low to moderate amounts

Greater risk in children Evidence suggests caffeine increases

performance during prolonged endurance and intense ____________ exercises ___________________________ ___________________________

Now lets look at some samples:

Name of product What category Try to determine ingredients Why someone would take it Would you take it? Why or why not?

Next class:

The Illegal Performance Enhancements