In The Name Of Allah The Compassionate The Merciful

Kaveh Khabiri B.S., Human Nutrition

M.Sc., Physical Education

Ph.D., Exercise Physiology

NCDFS,, MPEA,,

کانادا Cl. Vitaعضو بورد تخصصی PIRCسرپرست دپارتمان طب ورزشی

مدرس دوره های مشترک دانشگاه متروپولیتن انگلستان IFSAFرئیس کمیته کودکان و نوجوانان

( GALSI) انجمن جهانی بهبود سبک زندگی عضو عضو بورد تخصصی آکادمی ملی المپیک

عضو کمیته تغذيه و بهداشت فدراسیون پزشكی ورزشی مدرس دوره های تخصصی بین المللی وزنه برداری و تكواندو غرب آسیا

کارشناس برنامه ی علم و ورزش صدا و سیمای جمهوری اسالمی ايران

بخش اول

Protein Supplementation

Introduction

اکثر مصرف کنندگان بر این باورند که مکمل ها نقش کلیدی واصلی را در موفقیت ورزشکاران ، چه در تمرینات و چه در

.بازگشت به حال اولیه و چه در مسابقات ایفا می کنند بسیاری از محققین و مراجع ذیصالح علمی نشان داده اند که

در بسیاری از مکمل ها بین آنچه واقعا در ترکیبات آنها است و .آنچه بر روی برچسب آنها ذکر شده است تفاوت وجود دارد

از مکمل های پروتئینی چنین % 25تا 10چیزی در حدود .وضعیتی را دارند

Introduction

مواد اصلی که عموما آلودگی مكمل های پروتئینی با آنها صورت گرفنه :است عبارتند از

stimulants (i.e. ephedrine )

anabolic androgenic steroids (AAS)

(i.e. testosterone, nandrolone)

AAS precursors, so-called prohormones (i.e.

androstenedione, norandrostenedione)

all of which are on the World Anti Doping Agency’s

(WADA) list of forbidden substances.

These results are extremely important for those athletes

who are subject to in- or out-of-competition antidoping

controls.

دیدگاه های مختلف در بررسی مکمل های پروتئینی

از چند ديدگاه قابل بررسی است: طبقه بندی

Classification مكمل های آلوده به مواد ممنوعه

Supplement contamination with doping substances تضمین کیفیت در تولید مكمل ها

Quality assurance in the production of supplements آيا مصرف مكمل موجب تمايل و گرايش به دوپینگ می شود؟

Does the use of supplements promote a doping attitude?

1طبقه بندی

شكل: (powder, pill, capsule, drink),

میزان دسترسی internet, over the counter,

عملكرد (provide energy, assist recovery, build muscle)

پشتوانه علمی ،تايید شده در تحقیقات مستند ،تايید نشده در تحقیقات مستند تحقیقات غیر مستند

Protein

Proteins are essential to the structure and function of

all living things.

Made of strings of amino acids linked with peptide

bonds.

From just 21 amino acids, millions of different proteins

may be created.

Amino acid basic structure:

R-CH(NH2)-COOH

Amino Acids

Essential amino acids (8):

Isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine.

Non-essential amino acids (9):

Alanine,arginine, aspartic acid, glutamine, glutamic acid, hydroxyproline, ornithine, proline, serine.

Semi-essential

amino acids

Semi-essential amino acids

Histidine (essential in children)

Glycine (essential in rapid growth)

Cysteine (essential if methionine is limited)

Tyrosine (essential if phenylalanine is limited)

Proteins in the body

Hormones (e.g. insulin, thyroxine)

All enzymes

Structural (e.g. collagen, keratin, fibrin)

Muscle protein (actin and myosin)

Protein turnover

Approximately 2 % of total body protein is broken down and re-synthesised each day.

As protein is broken down, some nitrogen is lost in the urine. The obligatory nitrogen loss in the urine reflects the minimum protein intake (adjusted for bioavailability) for a healthy adult.

Protein Quality

Chemical analysis of the amino acids

Amount of each essential amino acid per 100 g of test protein compared with that of the same amino acid in 100 g of hen’s egg protein.

The amino acid with the lowest value is termed the LIMITING AMINO ACID.

The AMINO ACID SCORE of a protein is the value of the limiting amino acid expressed as a percentage of the same amino acid in hen’s egg protein.

Protein Quality

Biological Analysis

This is a measure of protein utilisation in

growing children or rats.

Net Protein Utilisation (NPU) = (Nitrogen

Retained in the Body/Nitrogen in the diet) x

100

Examples of protein quality

Amino Acid

Score

NPU (Children) NPU (Rats)

Hen’s egg 100 87 94

Human milk 100 94 87

Cow’s milk 95 81 82

Soya 74 67 65

Rice 67 63 59

Millet 63 43 44

Wheat 53 49 48

Maize 49 36 52

گرم از برنامه غذایی 110تا سقف

60 %40به%

بقیه از مکمل

70به% 30اگر از مکمل ها استفاده شود نسبت%

:جدول زیر را تکمیل کنیدSupp.%

و گرم

% حیوانی و گرم

%گیاهی

و گرم

Protein

(g)

TEE

(Cal)

وزن (سال)سن

(کیلوگرم)

ردیف رشته ورزشی

1 قدرتی 90 22 4500

2 استقامتی 70 26 3800

3 نیمه استقامتی 85 31 4200

4 وزنه برداری 167 25 5200

5 ماراتون 49 29 3100

6 کشتی 55 20 3900

7 تکواندو 72 27 4800

8 جودو 96 26 6500

9 سینکرونایز 44 16 2500

2طبقه بندی

برخی از صاحب نظران علوم ورزشی سیستم زير را برای طبقه بندی مكمل ها پیشنهاد نمودند

dietary supplements

nutritional ergogenic aids,

Australian Institute of Sport (AIS) طبقه بندی

و جایگاه مکمل های پروتئینی در آن

انستیتو ورزش استرالیا(AIS) اقدام به طبقه بندی علمی برای مکمل ها نمود (A, B, C or D)گروه 4که بر حسب میزان موثر تا خطرناک بودن در

.قرار داده است

در گروهA موادی قرار دارند که مستقیما یا غیر مستقیم موجب بهبود کارآییperformance می شوند.

مکمل هایی که در اثر بخشی آنها شواهد و مدارکی ارائه می شود و یا اغلب . هستند Bبنظر می رسد که در کارآیی موثرند در گروه

گروهC آندسته از مکمل ها که تحقیقات ارگوژن بودن آنها را تایید نکرده است و یا به حد کافی تحقیقات مستند در مورد انها در دسترس نمی باشد

گروهD موادی هستند که منع مصرف آنها توسطAIS شده است.

Group A Supplements

Supported for use by AIS athletes

antioxidants

bicarbonate

caffeine

calcium

creatine

electrolyte replacement

glucosamine

glycerol

iron

liquid meal supplements

multivitamin/mineral

sick pack

sports bars

sports drink

sports gels

Group B Supplements

Considered for provision to AIS athletes only under a research protocol

colostrum

glutamine

HMB

melatonin

probiotics

ribose

Group C Supplements

branched chain amino acids

(& other free-from amino acids)

Carnitine

chromium picolinate

coenzyme Q10

cytochrome C

gamma-oryzanol & ferulic acid

Ginseng

Inosine

nitrous oxide supplements

oxygen boosters

Pyruvate

rhodiola rosea

vitamin supplements when used in situations other than summarised in Group A

Group D Supplements

These supplements should not be used

Androstenedione

19-norandrostenediol

19-norandrostenedione

DHEA

ephedra

strychnine

tribulus terrestris & other herbal

testosterone supplements

Building Blocks

as

Ergogenic Aids

ریز مغذیها به عنوان عوامل کارساز

اسیدهای آمینه

آرژينین، اورنی تین ، سیترولین و فرآورده های آنها

آسپارتات

آسپاراژين اسیدهای آمینه شاخه دار

والین ، لوسین و ايزولوسین

گلوتامات

گلوتامین

گلیسین

لیزين

تريپتوفان

1 آرژینین، اورنی تین ، سیترولین و فرآورده های آنها

اين سه اسید آمینه بنا به داليل زير حائز اهمیت هستند: سنتز پروتئین ترشح ، سوماتوتروپین ، انسولین و پروالکتین حمل آمونیاک خون سنتز کراتین سنتز پلی آمینها سنتز نیتريک اکسید

1آسپارتات

اسپارتات فوائد متابولیكی زيادی دارد که عبارتند از: حمل مواد معدنی به سايتهای درون سلولی کربس و اگزالو استات که در چرخهیکی از مواد مهم مرتبط با

.تامین انرژی نقش فراوانی دارند

(.عامل برداشت آمونیك ) بخشی از چرخه اوره

بازسازیATP تحريک ) مرکزیيكی از عوامل ضد بروز فرايند خستگی

( .کنندگی نوروترانسمیترها

2آسپارتات

، برخی تحقیقات مصرف نمک آسپارتات را در تعويق خستگیطی ورزشهای استقامتی مؤثر می دانند و زمان تعويق خستگی را

. Wesson 1998) درصد بیشتر عنوان کرده اند 50تا 15از Wolinsky 2002.)

نمک از نوعDL نسبت به نوع ،L بويژه در کاهش آمونیاک خون مؤثرتر بوده است

گرم تغییری گزارش نشده است 7البته در موارد کمتر از (Hagen 1993 ،De Hann 1995 ) .

آسپاراژین

، در مغز و عضالت وجود دارد و در شرايط استراحت .مستقیما در عضالت به گلوتامین تبديل می شود،

این اسید آمینه میزان مصرف اسیدهای چرب را افزایش می دهد عاملی برای حفظ و حمایت از گلیکوژن عضالنی است (Lancha

2005 ،Graham 2005) غلظت زیاد آسپاراژین در عضالت ، باز سازیATP را پس از

انقباضات شدید عضالنی محدود میکند نقش مهم مصرف آن ، حمایت از تولید گلوتامین است (Schmidbaur

1990 ،Soderland 1991 . )

اسیدهای آمینه شاخه دار

والین ، لوسین و ایزولوسین است : شامل بنظر می رسد می توانند خستگی را در ورزشهای استقامتی ، از طریق کاهش

مقدار تریپتوفان آزاد پالسما ، به تعویق اندازند ، زیرا افزایش مقدار تریپتوفان آزاد پالسما می تواند مقدار سروتونین مغز را افزایش داده و باعث بروز

( 2004و همکاران Davis) خستگی مرکزی شود گرم در ساعت تا 5/0استفاده از مکمل اسیدهای آمینه شاخه دار به مقدار

) بر بهبود عملکرد استقامتی موثر گزارش شده است در روز گرم 21 سقفHefler 2003 ،Mittleman 2006 ).

مضافا تغییرات هورمونی در طول فعالیت ورزشی و پیشگیری از تخریبعضالت اسکلتی از دیگر اثرات ذکر شده در مصرف مکمل های این

De palo 2004 ، Maclean 2003 ،Combes) اسیدهای آمینه است 2006 . )

در خصوص اثر مثبت مصرف این گروه از اسیدها آمینه در ورزشهای قدرتی .هنوز اطالعات زیادی در دسترس نیست

1 گلوتامین

يكی از بیشترين اسیدهای آمینه موجود در پالسما و عضالت : استو بنظر می رسد دارای اثرات زير باشد می

جلوگیری از افزايش ناگهانی اسید الکتیک طی فعالیتهای بدنی افزايش سنتز پروتئین های عضالنی محدود کردن تجزيه و شكسته شدن پروتئین ها پیش ساز برخی از ناقلین شیمیايی عصبی بیش تمرينی ” پیشگیری از کاهش قدرت سیستم ايمنی ناشی از“ افزايش سوماتوتروپین افزايش سرعت ترمیم ذخاير گلیكوژن عضالت برداشت آمونیاک خون در طول فعالیت بدنی

2 گلوتامین

يكی از بیشترين اسیدهای آمینه موجود در پالسما و عضالت : استو بنظر می رسد دارای اثرات زير باشد می

و فعالیتهای شديد و ( بیش تمرينی ) بیش از حد تمرينات فشاربر توانايی و کند گلوتامین پالسما را کم می کوتاه مدت میزان

، Parry-billings 2002 Bucci 2004)سیستم ايمنی نیز اثر منفی دارد

Rowbotton 2006 . )

گرم از اين ماده بعد از اجرای مسابقات ماراتون تاثیر 10مصرف Poortmans 1994) کمی بر سیستم ايمنی داشته است

،Mackinnon 1996 . )

بیشترين تحقیقات انجام شده در مورد گلوتامین مربوط بهها و مصرف آن در انواع روشهای جراحی ، تروما ، سوختگی

.جراحات است

Creatine What is it?

o Synthesized from AA in the Liver,

Pancreas, and Kidneys

o Skeletal muscles holds about 95% of the 120 g to 140

g Creatine found in our bodies.

o Short duration of Loading phase through 20 g/day (4

Dose of 5g) for 5-7 days.

o long duration of Loading phase through 3 g/day (in

one does) for 30 days.

59

Creatine

Then maintenance stage of 1.5 - 2 gm day

o Pills, Powders, Liquids,

Chewing Gum, and Gels:

o Food Sources: (1 - 2 g / Kg)

60

Creatine

61

Creatine

62

SUPPLEMENT

New Approach

New classification of

supplements

Competition

Preparation For Competition

Immune Function

Fat Loss

Muscle Building

General Health

( SUPC ) ( SUPC )

Categories

General Health

Muscle Building

Fat Loss

Immune Function

General Health and Supplement Use

in Preparation for Competition Cycling Supplements

EFAs

Herbs

Joints

HPT,HPA,&HPG Axis

Mind Supplements

Muscle Building and Supplement

Use in Preparation for Competition

Amino Acids

Creatine

Gainers

Glutamine

Protein

Fat Loss and Supplement Use in

Preparation for Competition

Caffeine

Conjugated Linoleic Acid

Green Tea

L-Carnitine

Immune Function and Supplement

Use in Preparation for Competition

Alpha Lipoic Acid

Antioxidants

Vitamins and Minerals

General Health

General Health and Supplement Use

in Preparation for Competition Cycling Supplements

EFAs

Herbs

Joints

HPT,HPA,&HPG Axis

Mind Supplements

Whey protein

carbohydrates are the key.

combination of hydrolyzed whey proteins and low glycemic carbohydrates act in synergy to increase nitrogen retention .

taking whey with a high GI carb is good for after a work out,

small meals should be actual meals with protein, fats, and low GI carbs.

Avoid:

Saturated Fat

Trans Fats

Cholesterol

Balance:

Monounsaturated & Polyunsaturated Fat

Omega 3 Fatty Acids

Herbs I

1. Alfalfa

2. Artichoke Extract

3. Ashwagandha

4. Avena Sativa

5. Banaba

6. Barberry

7. Bergenin

8. Black Cohosh

9. Boswellia

1. Burdock

2. Cayenne

3. Chlorella

4. Dandelion

5. Dong Quai

6. Echinacea

7. Evodiamine

8. Fenugreek

9. Forskolin

Herbs II

1. Fo-Ti

2. Garlic

3. Ginger Root

4. Ginkgo Biloba

5. Ginseng

6. Goldenseal

7. Gotu Kola

8. Grape Seed

9. Gymnema Sylvestre

10. Hoodia Gordonii

11. Jojoba

1. Kava Kava

2. Maca

3. Momordica

4. Olive Leaf

5. Pygeum

6. Rhodiola

7. Smilax

8. Spirulina

9. Stevia

10. Tribulus

11. Yohimbe

Joints

Celadrin

Glucosamine

Chondroitin sulphate

Mind Supplements

Mind can directly affect physical performance.

There are 2 main aspects of keeping a healthy mind.

physical care through healthy eating and nutrient supplementation.

The other part consists of non-physical aspects that have just as important a role in keeping a healthy mind and brain.

Mind Supplements

There are numerous vitamins, minerals, trace

minerals, phytonutrients, and other compounds

that are important for the body, specifically

brain health.

Left Brain Activities

Right Brain Activities

Left Brain Activities:

Crossword puzzles

Number puzzles

Logic problems or

puzzles

Quizzes

Analyzing information

Right Brain Activities:

Creative art

Writing

Poetry

Activities that require visually

discerning colors, shapes,

dimensions, and hidden objects.

Reading

What Are The Best Supplements For

Mind Health?

Greens Powder Blends Wheat grass powder

Spirulina

Chlorella

Essential Fatty Acids The best sources of omega-3 acids are:

Fish (EPA/DHA)

Fish oil (EPA/DHA)

Flax seeds (ALA)

Flax oil (ALA)

Multi Vitamins

Minerals

Which Are Best For Memory?

Ginkgo Biloba To make a tea, simply steep the leaves in the hot water, the same way you would with any other tea

Choline The recommended daily intake for choline is approximately 550 mg for adolescent and adult males,

and between 400 and 425 mg for women

Phosphatidyl choline only contains 13% choline. Beef liver, or other liver - 355 mg per 3 oz serving

Wheat Germ - 172 mg per cup

Eggs - 155 mg each (varies with size)

Salmon - 56 mg per 3 oz serving

Folate

Vitamin B-12

Which Are Best For Stress

Reduction?

Peppermint/Spearmint Mints are a classic herb for reducing stress and

relaxing the body.

Valerian Valerian has effect on the nervous system. It is excellent for

relaxation or as a sleep aid.

The root is the part that is used. An extract or a tea can be used. A tea is a far better choice than a commercial extract

A tea will have a strong, distinct flavor Honey or stevia sweetener can be added to mask the flavor.

What Are Some Everyday Tips For

Keeping A Healthy Mind?

Clean Living

Experience The Outdoors/Nature

Laughter

Try Different Forms Of Exercise

Stay Hydrated

Eat Plenty Of Fruits & Vegetables

Eat All Colors

Use Nutritional Supplements

Muscle Building

Muscle Building and Supplement

Use in Preparation for Competition

Amino Acids

Creatine

Gainers

Glutamine

Protein

Amino Acids

weight gainers used to be fairly cheap protein powders loaded

with sugar and fat to up the calorie content .

The quality of a protein is determined by how well your body

can use it, (BV & BA )

Whey Protein Isolate - 159

Whey Protein Concentrate - 104

Whole Egg -???

Egg White -???

Chicken - 79

Casein - 77

Soy - 74

Popular Weight Gainers

Prolab's N Large 2

Twinlab's Super

Gainer's Fuel 2500

Champion Nutrition

Super Heavyweight

Gainer

EAS Myoplex Mass

Weider Mega Mass

4000

MRP

MRP 1

An MRP is also known as a meal replacement. An MRP is for exactly what it sounds; it is used to replace a meal.

Meal replacements are designed to give the proper amount of calories, amino acids, proteins, carbohydrate, etc; without most of the “bad” stuff we find in many quick meals. MRP’s are made to be very convenient and fast and are found in a variety of ways.

You can find meal replacement in:

Powders

Bar

Pre-Made Drink

Or Even Pastes

Fat Loss

Caffeine is 99% orally bioavailable.

Levels tend to peak within 30-60 minutes.

passing through all biological membranes including the blood brain barrier.

The half-life is around 5 hours.

80% of caffeine is metabolized to paraxanthine by CYP1A2.

Several direct pharmacological effects include

adenosine receptor antagonism,

release of intracellular calcium,

phosphodiesterase inhibition,

and GABA receptor antagonism.

CELLULAR EFFECTS

Energy metabolism

Smooth muscle contraction,

vasoconstriction

NT Release (Ca2+channel flux)

Gi

AC

cAMP

Protein

Kinases

ATP

Ca2+

NT

Release

A1 RECEPTOR

Other pathways

adenosine

CELLULAR EFFECTS

Energy metabolism

Smooth muscle contraction,

vasoconstriction

NT Release (Ca2+channel flux)

Gi

AC

cAMP

Protein

Kinases

ATP

Ca2+

NT

Release

A1 RECEPTOR

Caffeine

Other pathways

Caffeine's metabolites and their

respective actions follow:

1. Theobromine:

Theobromine serving as a vasodilator.

2. Theophylline:

Theophylline relaxes the smooth muscles and

increases heart rate efficiency.

3. Paraxanthine:

Paraxanthine aids lipolysis.

Conjugated Linoleic Acid content of common foods

FOOD Typical mgs of CLA per

gram

% of CLA present

as c9, t11 isomer

Lamb 5.6 92

Homogenized

cow's milk 5.5 92

Homogenized

cow's milk 4.8 84

Butter 4.7 88

Cottage cheese 4.5 83

Fresh ground

beef 4.3 85

Sharp cheddar

cheese 3.6 93

Chicken 0.9 84

Green Tea 3 You can find green tea in several different ways.

You may find them in capsule or tablet form as a supplement, in tea form to be enjoyed as a drink, or even in leaf form to be used topically for sunburns or pain.

The recommended dose for the tablet or capsule form should be around 300-600mg daily before or with meals.

If you are going to enjoy green tea, as a tea, it is recommended that you use 1 teaspoon of tea leaves with 1cup of boiling water three times daily with or before meals.

Green Tea does contain caffeine and should be avoided directly before bedtime to prevent insomnia.

The Benefits Of Green Tea I

Tannins - A group of simple and complex phenol, polyphenol, and flavonoid compounds.

Green tea after a meal can aid in digestion

Other Benefits Of Green Tea I

Catechins - Catechins are a category of polyphenols.

In green tea, catechins are present in significant quantities, more specifically; epicatechin (EC),

epigallocatechin (EGC),

epicatechin gallate (ECG)

and epigallocatechin gallate (EGCG).

Other Benefits Of Green Tea II

A cup of green tea may provide 10-40mg of polyphenols.

Green tea extracts rich in EGCG (epigallocatechin gallate) are thought to increase fat metabolism.

EGCG makes up about 10-50% of the total catechin content and appears to be the most powerful of the catechins - with antioxidant activity about 25-100 times more potent than vitamins C and E.

Other Benefits Of Green Tea III

Flavonoids - Flavonoids are plant pigments,

and are found in most fresh fruits and

vegetables.

They may aid in protecting against infection.

Deficiency can result in a tendency to bruise

easily.

Other Benefits Of Green Tea IV

Theanine - theanine is a unique amino acid

found in the leaves sencha.

Theanine is quite different from the polyphenol

and catechin antioxidants for which green tea is

typically consumed.

Interactions With Medications I

Adenosine (used for irregular heart rhythm):

Green tea inhibits action of adenosine.

Green tea contains Vitamin K and can make coumadin (warfarin) ineffective or less effective. The use of green and aspirin together may increase your risk of bleeding.

Beta-lactam Antibiotics (examples include cephalosporins and penicillins): Green tea may increase the effectiveness of beta-lactam antibiotics by reducing bacterial resistance to treatment.

Benzodiazepines (used for anxiety;) , Green tea reduces the sedative effects of benzodiazepines.

Interactions With Medications II

Beta-blockers :Green tea can increase blood pressure in people taking beta blockers.

Clozapine Green tea can reduce the effectiveness of clozapine if green tea is taken less than 40 minutes before taking clozapine.

Ephedrine Green tea and ephedrine together will increase the incidence of agitation, tremors, insomnia, and weight loss.

Interactions With Medications III

Lithium (for treatment of mania and

depression):

Green tea can reduce blood levels of lithium (a

medication used to treat manic/depression).

Monoamine oxidase inhibitors (MAOIs) (used

for treating depression; examples include

phenelzine and tranylcypromine):

Green tea and MAOI's taken together may cause

hypertensive crisis (severe increase in blood

pressure).

References for Green Tea

Chantre P, Lairon D. Recent findings of green tea extract AR25 (exolise) and

its activity for the treatment of obesity. Phytomedicine 2002:9:3-8.

Durlach PJ. The effects of a low dose caffeine on cognitive performance. Psychopharmacol 1998;140(1):116-9.

Imai K. Nakachi K. Cross-sectional study of effects of drinking green tea on cardiovascular and liver diseases. BMJ 1995;310:693-696.

Inoue M, Tajima K, Mizutani M, et al. Regular consumption of green tea and the risk of breast cancer recurrence: follow-up study from the Hospital-based Epidemiologic Research Program at Aichi Cancer Center (HERPACC), Japan. Cancer Lett 2001;167:175-82.

Bushman JL. Green and cancer in human: a review of the literature. Nutr Cancer 1998;31(3):151-9.

Schulz V, Hansel R, Tyler VE. Rational Phytotherapy: A Physician's Guide to Herbal Medicine. Terry C. Telger, trans. 3 rd ed. Berlin , GER:Springer, 1998.

Ross GW, Abbott RD, Petrovitch H, et al. Association of coffee and caffeine intake with the risk of Parkinson disease. JAMA 2000;283:2674-9.

L-Carnitine I Between two and four grams of L-carnitine should be

taken one hour before exercise, for two weeks .

Some studies show positive results and others show no significant improvements. However, no adverse effects have been reported from L-carnitine use. This indicates that carnitine supplementation will produce either beneficial results or none at all .

Taking the right amount of carnitine is important to derive the benefits reported in scientific studies. For nutritional purposes or as part of a cardiovascular-wellness program, 500 to 1,500 mg per day of L-carnitine should maintain tissue levels of carnitine. Lower levels of 100 to 500 mg may also be useful if taken on a regular basis.

Immune Function

Immune Function in preparation for

competition

Antioxidants

Vitamins and Minerals

Alpha Lipoic Acid

Antioxidants

11

Exercise increased generation of free radicals

more antioxidants are commercially available especially from plant extracts

Virtually all researchs to date has focused on ascorbate, tocopherol, and selenium to the exclusion of thiols, bioflavinoids & carotenoids,

Antioxidants

12

Antioxidants in human tissues

Endogenous production Dietary Source

Bilirubin Anthocyanidins , Procyanidolic oligomers

Catalase Vitamin C

Coenzyme Q10 (Ubiquinone) Beta –Carote & Carotenoids

Cysteine N-acetyle-L-cysteine

Glutathione Bioflavonoids

Histidine Mannitol

Protein Sulfhydryl group Methionine

Superoxide Dismutase Plant Phenolic Acids

Taurine Polyphenols (Tannins)

Urate Synthetic Antioxidants (BHA,BHT,TBHQ

Zinc salts . Vitamin E

13

Some of studies just reported doses (500-1000 mg/d) for

more than 3 weeks found improved:

Efficacy of submaximal work loads,

peak work capacity,

muscular strength,

prevention of Exercise oxidation of blood glutathione,

General Antioxidants in Exercise Supplementation with Vitamin C:

14

Some of studies just reported doses (500-1000 mg/d) for

more than 3 weeks found decrease in:

post exercise lactate

Heart rate

Total energy cost of work

Oxygen debt

Oxygen consumption

Pulmonary ventilation

Blood glucose

Post-race upper respiratory tract infection

General Antioxidants in Exercise Supplementation with Vitamin C:

15

Supplementation with Vitamin E:

Some of studies just reported doses (400-1600 IU/d) for more

than 3 weeks found decrease in:

Lower exercise blood lactate levels

Blood lipid peroxides

Leakage of muscle enzymes (including CPK)

Oxygen debt

Post exercise DNA damage

Especially in free radical production

General Antioxidants in Exercise

16

Alpha Lipoic Acid (ALA) is an antioxidant used to: Help prevent different diseases

Regulate blood sugar -which is important for the reduction of body fat

Fight free radicals

Delay muscle fatigue by helping to deliver energy into the muscles.

Main function of Alpha Lipoic Acid (ALA) is to increase the

production of glutathione.

It is recommended that you should take 100 – 200 mg of Alpha

Lipoic Acid (ALA) 2 – 3 times daily.

Alpha Lipoic Acid (ALA) may work better with vitamins such as Vitamin C, E, and glutathione.

For safety reasons, you should consult with your doctor before using.

In lactating or pregnancy periods, or if you have a thiamin deficiency Athletes should NOT use Alpha Lipoic Acid (ALA).

55

Alpha Lipoic Acid

Supplement Combination

Supplement Combination

A

Colostrum ~ 60 g

Creatine ~ 1.5 g

Carnitine ~ 1.5 g

Coenzyme Q10 ~ 75 mg

Supplement Combination

B

Creatine ~ 10-20g

HMB ~ 3 g

Supplement Combination

C L-glycine ~ 0.12 mg/kg Body Weight

L-arginine ~ 0.47 mg/kg Body Weight

D/L-methionine ~ 2.33 mg/kg Body Weight

L-aspartate ~ 1.73 mg/kg Body Weight

L-Trp ~ 0.50 mg/kg Body Weight

L-Phe ~ 0.41 mg/kg Body Weight

L-His ~ 0.39 mg/kg Body Weight

L-Pro ~ 0.29 mg/kg Body Weight

D-ribose ~ 1.73 mg/kg Body Weight

Magnesium Phosphate ~ 1.49 mg/kg Body Weight

Supplement Combination

D

Phosphates (mix of sodium – potassium) 1g with

every serving of Creatine

Only short duration loading phase ( 6 days)

Supplement Combination

E

Whey Protein ~ 40 g

Glutamine ~ 5 g

BCAA ~ 3 g

Supplement Combination

F

Zinc ~ 15 - 30mg

Magnesium ~ 6 – 8 mg/Kg

Good Luck

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Donovan JL. DeVane CL. A primer on caffeine pharmacology and its drug interactions in clinical psychopharmacology. Psychomacology Bulletin. 35(3):30-48, 2001

Durrant KL. Known and hidden sources of caffeine in drug, food, and natural products. Journal of the American Pharmaceutical Association. 42(4):625-37, 2002

Cifuentes F. Gonzalez CE. Fiordelisio T. Guerrero G. Lai FA. Hernandez-Cruz A. A ryanodine fluorescent derivative reveals the presence of high-affinity ryanodine binding sites in the Golgi complex of rat sympathetic neurons, with possible functional roles in intracellular Ca(2+) signaling.

Pisters KM. Newman RA. Coldman B. Shin DM. Khuri FR. Hong WK. Glisson BS. Lee JS. Phase I trial of oral green tea extract in adult patients with solid tumors. Journal of Clinical Oncology. 19(6):1830-8, 2001 Mar 15.

Zhang, Wei-Ya. A Benefit-Risk Assessment of Caffeine as an Analgesic Adjuvant. Drug Safety. 24(15):1127-1142, 2001.

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Dager, Stephen R 1,2,3. Friedman, Seth D 2. Brain imaging and the effects of caffeine and nicotine. Annals of Medicine. 32(9):592-599, December 2000.

Zhang, W. Y. MD. Li Wan Po, A. BPharm PhD. Do codeine and caffeine enhance the analgesic effect of aspirin?-. April 1997.

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Rush CR, Higgins ST, Hughes JR, Bickel WK, Wiegner MS. Acute behavioral and cardiac effects of alcohol and caffeine, alone and incombination, in humans.

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Schwarzschild MA. Chen JF. Ascherio A. Caffeinated clues and the promise of adenosine A(2A) antagonists in PD. Neurology. 58(8):1154-60, 2002 Apr 23.

Astrup A, Toubro S, Christensen NJ, Quaade F. Pharmacology of thermogenic drugs. Am J Clin Nutr. 1992 Jan;55(1 Suppl):246S-248S.

Shum S. Seale C. Hathaway D. Chucovich V. Beard D. Acute caffeine ingestion fatalities: management issues.Veterinary & Human Toxicology. 39(4):228-30, 1997

Bruce MS. The anxiogenic effects of caffeine. Postgrad Med J. 1990;66 Suppl 2:S18-24.

Benowitz NL. Clinical pharmacology of caffeine. Annu Rev Med. 1990;41:277-88.

Ottley C. Food and mood. Nursing Standard. 15(2):46-52; quiz 54-5, 2000

Courchesne, William E. Ozturk, Sedide. Amiodarone induces a caffeine-inhibited, MID1-depedent rise in free cytoplasmic calcium in Saccharomyces cerevisiae. Molecular Microbiology. 47(1):223-234, January 2003.

Diener, HC. Jansen, JP. Reches, A. Pascual, J. Pitei, D. Steiner, TJ. Efficacy, tolerability and safety of oral eletriptan and ergotamine plus caffeine (Cafergot) in the acute treatment of migraine: a multicentre, randomised, double-blind, placebo-controlled comparison.. Headache. 43(3):301-301, March 2003.

McKenzie, Sacha. Marley, Philip D.. Caffeine stimulates Ca2+ entry through store-operated channels to activate tyrosine hydroxylase in bovine chromaffin cells. European Journal of Neuroscience. 15(9):1485-1492, May 2002.

Bouchard R. Weber AR. Geiger JD. Informed decision-making on sympathomimetic use in sport and health. Clinical Journal of Sport Medicine. 12(4):209-24, 2002

Kalow W, Tang BK. The use of caffeine for enzyme assays: a critical appraisal. Clin Pharmacol Ther 1993; 53:503–514.

Graham TE, Rush JW, van Soeren MH. Caffeine and exercise: metabolism and performance. Can J Appl Physiol 1994; 19:111–138.

Le Marchand L, Franke AA, Custer L, et al. Lifestyle and nutritional correlates of cytochrome CYP1A2 activity: inverse associations with plasma lutein and alpha-tocopherol. Pharmacogenetics 1997; 7:11–19.

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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.