Diet and SupplementsDiet and Supplements

Use of supplementsUse of supplements

Multi-million dollars market

40 % of Americans

Religion more than science

Quebec Athletes

26,45 % vitamins supplements

11,45 % creatine

TYPES OF PRODUCTSTYPES OF PRODUCTS

Supplements (powder, tablets or pills)

Herbal base products

Homeopathic products

Desired EffectsDesired Effects

Anticipated ergonegic effects tolerance to effort muscle strenght muscle volume

Stimulant (Booster)

Compensation for lack of due to : Bad nutritional habit High level energy expenditure

What is the issue?What is the issue?

Dietary Supplement Health Education Act (DSHEA, USA, 1994)

« allows nutritional supplements manufacturers to formulate valid or non-valid allegations about the effects of their products … »

NUTRITIONNUTRITION

Basis Needs and Requirements (CFG)

Athletes : reajust quantities

Diet rich in carbohydrate

Proper rehydration (before-during-after)

Maintain optimal body weight

Canada Food GuideCanada Food Guide

Grain Products

Fruits and vegetables

Milk Products

Meat and alternatives

Grain Products

Fruits and vegetables

Milk Products

Meat and alternatives

Guide for the AthleteGuide for the Athlete

Grain Products

Fruits and vegetables

Grain Products

Fruits and vegetables

Milk products

Meat and alternatives

Milk products

Meat and alternatives

PROTEINS AND AMINO ACIDSPROTEINS AND AMINO ACIDS

Role

Slightly increased needs in athletes

Don’t take too much

VITAMINS AND MINERALSVITAMINS AND MINERALS

Supplements are not necessary if diet is adequate

Special conditions

Risks if too much

VITAMINS AND MINERALSVITAMINS AND MINERALS

HELP FOR : Hemoglobin synthesis (iron) Maintain bone healthy (calcium) Immune system Many metabolic functions…

(ROLE of MICRO-NUTRIENTS)(ROLE of MICRO-NUTRIENTS)

VITAMINS AND MINERALSVITAMINS AND MINERALS

Restricted energy intake (restrictive weight loss diet)

Elimination of one or more food groups

Risk of deficiencyRisk of deficiency

CALCIUM AND VITAMIN DCALCIUM AND VITAMIN D

Mainly during growth (bone mass or density)

3 to 4 portions milk products

IRONIRON

1. Increased needs in adolescence Gain in muscle mass Gain in blood volume Menstruation (girls)

2. Regular Training Increase iron losses

3. Red Meat Best source

1. Increased needs in adolescence Gain in muscle mass Gain in blood volume Menstruation (girls)

2. Regular Training Increase iron losses

3. Red Meat Best source

IRON (PROLONGED DEFICIT)IRON (PROLONGED DEFICIT)

Limits maximal growth anticipated

Fatigue

Decreased attention

Alters mental performance

Headaches, dizziness

Alters immune system (infections)

Anemia

HYDRATIONHYDRATION

Simple and advantageous

Facilitates performance

Activity < 1 hour : water

Activity > 1 hour : sport’s drinks

Sport’s DrinksSport’s Drinks

Water source

Electrolytes

Carbohydrates

Vitamins and minerals

Good food value formulas

CREATINECREATINE

Food supplements :

proteins – amino acids

Exogenous source :

meat, fish

Endegenous source :

Mainly from liver synthesis

WHY DO ATHLETES USE THEM?WHY DO ATHLETES USE THEM?

PerformancePerformance

AppearenceAppearence

BothBoth

Creatine(n=487)Creatine(n=487)

50,1 %50,1 %

16,6 %16,6 %

33,3 %33,3 %

MECHANSISM OF ACTION(creatine)MECHANSISM OF ACTION(creatine)

Creatine : inportant role in energy production thru ATP in the skeletal muscle

Phosphocreatine facilatates ATP transport for the production of anaerobic energy

MECHANISM OF ACTION(creatine supplementation)MECHANISM OF ACTION(creatine supplementation)

Muscle creatine concentration

ATP prodcution during anaerobic exercises

creatine resynthesis

RESULTS(creatine supplementation)RESULTS(creatine supplementation)

Muscle creatine contents ( 20 %)

body mass due to water retention

Excess urine excretion of creatine

creatine in the muscle due to carbohydrate intake

BENEFITS(creatine supplementation)BENEFITS(creatine supplementation)

Possible benefits for very short and very intense activity

No benefits reported for aerobic activity

Long term benefits unknown

CREATINE / BENEFITS WHEN ASSOCIATED WITH MUSCLE TRAININGCREATINE / BENEFITS WHEN ASSOCIATED WITH MUSCLE TRAINING

Accelerates physiological adaptations

Body mass

Maximal power and strenght

Work load

Muscle mass

HEALTH RISKS(creatine)HEALTH RISKS(creatine)

Long term risks unknown

Reported and known effects Joint and muscle pain Abdominal cramps Metabolic disorders – thermoregulation Kidney problems Tendon injuries

BE CAREFUL (creatine)BE CAREFUL (creatine)

Not suggested if less than 18 years old

Products purity???

CONCLUSION/SUPPLEMENTSCONCLUSION/SUPPLEMENTS

Real benefits vs Risks

Too much or excess of = problems

Allegations : valid or non-valid

Presence of prohibited subtances

CONCLUSION/NUTRITIONCONCLUSION/NUTRITION

Proper diet is essential (www.coach.ca)

Expensive products vs healthy diet

Adequate hydration : easy and essential

5 BASIC QUESTIONS5 BASIC QUESTIONS

Do you know all the ingredients in the product? Are you sure that the product is safe??? You have verified with a qualified professional? Does the product contains banned substances

or of restricted use? Is you training plan optimal in regards to mental

and physical preparation, proper diet and adequate recovery periods?