Supplementation in Advance Lifting

By Bhuvaneshwari

THE PRESENT STATE OF AFFAIRS

•Enhance /Optimise performance – various methods •Based on physiological , biological factors

Doping – two types •Upstream doping – Bad•Downstream doping – Good

• Both types of doping are complementary, • Downstream doping - the negative effects of the former.

LEGAL AIDSWater vs sports drinksWater vs sports drinks

Water - excellent for preventing/reducing dehydration.

But, it contains no carbohydrate which has a two-fold role:

1. Provides energy to maintain work for a longer period

2. Can help the absorption of water from the intestine into the body.

Sports drinks are usually one of three types:

1. Hypertonic: contain large amounts of carbohydrate to provide energy.

2. Isotonic: contain approx. same amount of carbohydrate

as is in our blood.

3. Hypotonic: contain less carbohydrate.

PROTEIN SUPPLEMENTSHigh Protein Diet Claims

• Protein supports muscle growth• Protein increases muscle strength and mass• Weight training increases protein requirement dramatically Protein improves recovery

The Research Shows

• Protein intake of greater than 2 gr/kg of body weight per day does not increase the rate of muscle growth.• Many athletes take in more protein than required.• Many protein supplements contain additives that have no health benefit.• Added protein intake does not enhance recovery.

Tips and Cautions

• High Protein diets increase risk of certain cancers• High Protein diets increase calcium excretion and increased risk of osteoporosis• High Protein diets lead to a reduced intake of vitamins, minerals, fiber and phytochemicals

Glucosamine Claims

• Protect cartilage against damage from weight-bearing exercise• Slows cartilage breakdown• Stimulates cartilage growth• Cures arthritis

Research Shows

• Glucosamine plays a role in maintenance and repair of cartilage• Glucosamine stimulates cartilage cells to synthesize cartilage building blocks• Glucosamine may have an anti-inflammatory action by interfering with cartilage breakdown

Tips and Cautions

• Glucosamine is most effective for early arthritis when cartilage is still present• Glucosamine is less effective for severe arthritis• Glucosamine appears safe, however, more long-term research is needed to determine effectiveness

Ribose Claims

• Increases the synthesis and reformation of ATP• Improves high power performance• Improves recovery and muscle growth• Quickly restores energy levels in heart and skeletal muscles

Research Shows

• Ribose does improve the heart's tolerance to ischemia in patients with coronary heart disease (CHD)• The only research that supports a ribose supplement comes from research on patients with heart conditions who lack the ability to synthesis ribose in the first place.• There is no research published in peer-reviewed journals that shows an athletic performance benefit

CREATINE

Is it for you...?

Creatine Supplements and Exercise

Goal - •Increase muscle phosphocreatine , make more ATP available to fuel the working muscles. • Improves an athlete's ability to perform repeated bouts of short, high-intensity exercise before becoming fatigued.

Research on Creatine Supplementation

•Improves high power performance during a series of repetitive high power output exercise sessions.

•Requires high intensity training to be effective, but supplementation does not replace training.

•Does not increase endurance.

•Does not exert an anabolic effect.

Creatine Supplementation: Tips and Cautions

• Reports of more muscle cramping, strains, and pulls with use.• Increased renal stress / damage.• Increased risk of heat illness - athletes should up fluid intake with

creatine.

What is the recommended dosage for Creatine Monohydrate?

•Dosage for pure creatine monohydrate is approximately 10-30 grams/day for a power athlete •Many creatine products coming in the market nowadays

•Creatine dosage depends on the type of creatine monohydrate supplement taken . 

Optimal Creatine supplementation seems to include : Loading phase for about 4 days Reduced maintenance phase

Washout Phase Individuals have varying responses to creatine depending upon their personal needs.

Creatine Dosage Instructions

loading phase -  maintenance phase  -  wash out phase

•Loading Phase: This loading dose ranges no more than 20 to 30 grams per day • Can also calculate the dose otherwise - according to body weight ( Take around 0.3 grams of creatine/kilogram of your body weight)- •. This dosage should be divided into 3 to 4 daily dosages.

Maintenance Phase : •A maintenance dose of 2 - 5 grams of creatine / day is recommended required to maintain the level of saturation within the muscles.

•This just needed to replace the amount of creatine that has degraded

the whole day.

Wash Out Phase: 

•After the completion of loading and maintenance phases wash out phase is recommended. •Wash out phase is recommended so that the body recovers from the abnormally high creatine levels often associated with creatine supplementation. •Most sport practitioners advice a wash out phase of 1 month.

An example individual weighs 180 pounds at 12% body fat. Lean mass is determined to be 158 pounds, or 72 kg. The individual has predominant protein in their diet and consumes red meat frequently.The baseline creatine dose is computed to be 72 kg * 0.2 g / kg = 14 grams.

Glutamine dose is set at 72 kg * 0.3 g / kg = 22 grams.

Glutamine will be divided into 3 doses: pre-workout, post-workout, and pre-bedtime. This equates to 7 grams pre-workout, 7 grams post-workout, and 8 grams pre-bedtime.

Creatine and Glutamine

Creatine will be "ramped up".

Week 1:Creatine: 5g post-workout, 2g before bed.Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.

Week 2:Creatine: 11g post-workout, 3g before bed.Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.

Week 3:Creatine: 16g post-workout, 5g before bed.Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.

Week 4:Creatine: 5g post-workout, 2g before bed.Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.

Week 5:All supplementation ceases (cycle is complete).

Banned or Regulated Ergogenic Aids

Ephedrine - Drug derived from the plant Ephedra equisetina.

•It has been used for hundreds of years as a CNS stimulant and a decongestant.

•A synthetic form of the drug, pseudoephedrine, is a common ingredient in over-the-counter and prescription cold and allergy products.

•Ma huang is an herbal form of ephedrine called ephedra that is contained in many herbal products available in health food stores (often along with chromium).

Ephedrine Claims

Increases body fat loss Improves athletic performance Improves concentration

Research Shows Research has found no effect of ephedrine on

strength, endurance, reaction time, anaerobic capacity, or recovery time after prolonged exercise Ephedrine products have been found to contain from

0% to 100% of the amount listed on the label Side effects vary and do not correlate with the

amount consumed Caffeine potentiates the effect of Ephedrine and the

combination can be dangerous

Tips and Cautions

Ephedrine is banned by the NCAA and the IOC

FDA has documented 40 deaths and more than 800 side effects linked to Ephedrine use

Side effects include:

•Irregular heart rate•Elevated blood pressure•Dizziness•Headache•Heart attack•Stroke•Seizure•Psychosis•Death

Caffeine

•Its been used by endurance athletes for years •Improve endurance and alertness . •It is one of the best-researched nutritional supplements, •The scientific evidence suggests that, in moderation, it has no adverse health effects. Caffeine Claims

• Improves athletic performance• Increases energy• Delays fatigue• Improves fat burning by increasing fat metabolism• Spares muscle glycogen

Contd

Research Shows

Acts as a central nervous system (CNS) stimulant

Raises epinephrine levels Increases alertness Delays fatigue May slightly spare muscle glycogen Does not promote body fat loss

Tips and Cautions

• 3-6 mg/kg of caffeine one hour prior to exercise improves overall endurance

• Side effects include nausea, muscle tremor, palpitations and headache

• Increases the effect of (potentiates) ephedrine side-effects , Hence should not be taken together.

• Acts as a diuretic, so adequate fluid intake is crucial

Anabolic steroids (anabolic-androgenic steroids) are synthetic versions of the male hormone testosterone. They are a class of drugs that are legally available only by prescription to treat a variety of conditions that cause a loss of lean muscle mass.

How Do Anabolic Steroids Work?

Anabolic steroids are testosterone derivatives taken to enhance muscle development , strength or endurance They do so by directly increasing the muscle protein synthesis , as a result muscle fiber repair faster , becomes large than the average person They delay fatigue and create a feeling of euphoria

Clenbuterol

Clenbuterol (Clen) is a selective beta-2 agonist/antagonist and a bronchodilator sometimes prescribed for obstructive pulmonary disease. Like anabolic steroids it can increase lean muscle mass, but it also has potentially serious side effects.

DHEA 

DHEA (dehydroepiandrosterone) is a natural steroid prohormone that's produced by the adrenal glands. The body then converts DHEA to male and female sex hormones (estrogen and testosterone). DHEA supplements have been marketed as anti-aging supplements but research on this is limited at this time.

Effects of Anabolic Steroid Abuse

Delayed growth in adolescents

Tendon rupture

Increased LDL cholesterol, Decreased HDL cholesterol

High blood pressure& Heart attacks

Enlargement of the heart's left ventricle

Cancer

Jaundice & Hepatitis

HIV/AIDS

“Roid rage" - rage and aggression / Mania

Delusions

New list of banned substances and methods

1. List of banned substances

A. StimulantsB. Narcotics, both natural and syntheticC. Anabolic agentsD. DiureticsE. Peptide and glycoprotein hormones and analogs

II. Banned methods

A. Blood dopingB. Pharmacological, chemical or physical manipulation

III. List of substances under restriction

A. AlcoholB. MarijuanaC. Local anestheticsD. CorticosteroidsE. Beta-blockers

Other Aids To Performance

BLOOD DOPING AND ERYTHROPOETIN

Blood doping and erythropoetin (EPO) are 2 different processes.

The theory behind the two however is the same:

Blood doping•RBC are removed from the body and stored.

• The body then replenishes the RBC which have been taken.

•After approx. 5 weeks, when the body has replaced the RBC, the originals are infused back into the body.

•Hence the total concentration of RBCs has increased.

EPO•This is a hormone that stimulates the body to create more RBC itself.

Who benefits?All endurance athletes.

Potential RisksIncreased concentration of RBCs increases blood viscosity, which puts a strain on the heart and might lead to blood clots and heart failure

• Supplementation may provide you with the results that you are looking for. •No supplement can replace the fundamental elements of a fit, healthy lifestyle. •These include sufficient rest and recovery, proper nutrition, and proper training stimulus.

There will always be research by athletes, coaches and sports scientists to develop aids to performance. They

are continuously trying to make the body stronger, faster and higher.

However, in the long run the risks of ergogenic aids will outweigh the benefits. In particular, long term

problems are still unknown for many of the newly developed aids like creatine supplements.

FINALLY........

ThankYou