NECESSARY ? OR

DANGEROUS ?

Bodybuilding supplements are dietary in nature

They are used to replace meals, promote weight gain/loss or improve athletic performance.

Vitamin/mineral supplements

Protein

Amino acids

Glutamine

Creatine

Testosterone boosters

They are sold as either single ingredient or blends (Stacks)

Annual sales in the US is over $2.7 billion

Wikipedia & Consumer Report

What is a Supplement ?

How much is too much ?

-Our body can only absorb so much of a substance

-Every individual reacts differently to supplements

-Often the substance is harmful to our organs

(our filter = the liver, kidneys)

- Excess supplements are removed from the body in the form of perspiration, urine or stool.

Thus, simply giving us expensive excrement !

Basic Physiology

VITAMINS

Hypervitaminosis – too much can be toxic and can cause death

Vitamin A- G&D, maintenance of immune system and good vision (retinol/carotenes)

B (complex for stress) Thiamine, riboflavin, niacin, folic acid (wheat, barley)

C Ascorbic acid (helps with collagen in the skin) avoid scurvy (citrus)

D (allows for Calcium and phosphate absorption) “The sunshine vitamin” (prevents rickets)

E Eight fat soluble compounds (corn oil, soybean oil, becel, salad dressings)

K Found in green leafy vegetables (aids in blood clotting and anaerobic respiration)

All minerals are metals that come from the earth’s crust

Plants are able to absorb the metals whereas humans can’t digest mineral rich rocks and dirt. Therefore we get our DRA from eating the plants (fruit/vegetables)

Essential minerals

Calcium (squash, beans, green leafy vegetables-especially spinach) carbonate & citrate BONES,TEETH & MUSCULAR GROWTH

Chloride & Sodium- sea and table salt, clams, butter ELECTROLYTES

Magnesium- nuts, seeds, whole grains ENZYME ACTIVITY

Phosphorus- milk products, red meat, seafood, seeds, peanuts METABOLISM

Sulfur- cabbage, cauliflower, cranberries, garlic, onions BLOOD, SKIN, RESISTS BACTERIA

MINERALS

Iron- (hemoglobin) soybeans, lentils, spinach, red meat, pumpkin seeds CO2 & O2 TRANSPORT, ENERGY PRODUCTION

Zinc- liver, poultry BRAIN, IMMUNE SYSTEM AND NERVE HEALTH

Selenium- whole grains, red meat, poultry, fish ANTIOXIDANT, THYROID, HEART HEALTH

Potassium- bananas, mushrooms, molasses, parsley, fish NERVES, MUSCLES AND WATER BALANCE

Minerals continued

Molecules that inhibit the oxidation of other molecules. Antioxidants therefore reduce free radicals in the body. They reduce coronary heart disease, cancer and altitude sickness.BETA-CAROTENE

SELENIUM

VITAMIN A, C, E

LYCOPENE

LUTEIN

FOUND IN FRUITS, VEGGIES, NUTS, GRAINS, SOME MEATS, FISH AND POULTRY

THE TOP FIVE BERRIES, BROCCOLI, GARLIC, GREEN TEA & TOMATOES

ANTI-OXIDANTS

They are most commonly in the form of powders or shakes

The most common reasons to use them:

1) A teenager needs more fuel to power their workouts because their body is still growing – they require more protein overall

2) When you are first starting a program or increasing training

3) ‘Amping’ up your sessions to train for something like a marathon

4) When you are recovering from an injury

5) If you are going to become vegan

Protein Supplements

Chocolate milk is a wonderful post workout drink

Remember protein supplements are not necessary for most people a well-rounded diet is all that is needed

WHEY- is used in infant formulas and is very healthy

Whey is what is left over when milk coagulates (the soluble component of milk)

It comes in three forms –CONCENTRATE, ISOLATE AND HYDROLYSATE

Side effects – severe stomach and digestive issues

Cramping

Fatigue and weakness

Headaches and irritability

(Vegans would choose Soy derivatives)

The Three Most Common Types:Whey, Soy or Casein- AS A SOURCE OF AMINO ACIDS

This happens by increasing the formation of ATP (adenosine triphosphate)

Creatine is the fuel source in the anaerobic alactic system.

(0 to 20 seconds)HIGH INTENSITY & SHORT DURATION

It is believed that if we keep pumping our bodies full of the synthetic version will may alter or stop our bodies natural ability to make it.

CREATINE (organic acid made in the body that helps supply muscles with energy)

CAFFEINE

ENERGY DRINKS, COFFEE, CERTAIN SODAS, CHOCOLATE etc..

Cause high blood pressure and elevated heart rates

Alpha GPC

Zinc

Magnesium

L Carnitine

TESTOSTERONE BOOSTERS

EFA’S THAT PEOPLE REQUIRE ARE :

1)OMEGA -3 FATTY ACIDS

1) OMEGA -6 FATTY ACIDS

SOURCES- FISH, SHELLFISH, FLAXSEED, WALNUTS, SUNFLOWER & PUMPKIN SEEDS, HEMP/SOYA AND CANOLA OILS, LEAFY VEGETABLES (NOT JUST COD LIVER OIL ANYMORE)

High levels of fish and Omega 3 fatty acids decrease major depression and cardiovascular health. (Inuits)

ESSENTIAL FATTY ACIDS

DON’T USE WITH BLOOD THINNERS OR ASPIRIN

LIGAVAR- COMBINATION OF G/MSM/CHON (8 WEEKS TO START TO WORK)

HUMAN GROWTH HORMONE

GLUCOSAMINE- HELPS WITH ELASTICITY AND STRENGTH OF THE CARTILAGE

MSM- HELP WITH INFLAMMATION AND PAIN

CHONDROITIN- INHIBITS ENZYMES FROM BREAKING DOWN CONNECTIVE TISSUE AND CARTILAGE

JOINT CARE – issue for the elderly or for athletes using steroids

Is one of the 20 amino acids (building block of protein)

Glutamine is produced in the muscles and sent through the blood to organs that need it.

It helps the body in times of stress

After surgery or traumatic sports injury nitrogen is necessary to repair the wounds, about one third of this nitrogen comes from glutamine

This is used for HIV/AIDS treatment to avoid muscle wasting away, for cancer patients undergoing chemotherapy

Studies are either finding insufficient evidence or that it is ineffective FOR athlete use.

GLUTAMINE

Marketed to aid in weight loss

Severe liver problems

FDA withdrew its approval

BEWARE OF ANY PRODUCT THAT CLAIMS WEIGHT LOSS

EXERCISE AND SOLID NUTRITION ARE THE KEY COMPONENTS TO A HEALTHY BODY WEIGHT ( + or – 3500 calories = one pound)

CERTAIN MEDICAL CONDITIONS LIKE THYROID PROBLEMS..ETC SHOULD BE CHECKED OUT

Unfortunately if it sounds to good to be true it is probably a marketing scam or dangerous to your health

HYDROXYCUT

Who do you really want to be ?

In both extremes people stop seeing what they really look like and have lost touch of what a healthy person is.

A BALANCE OF:

BODY, MIND & SPIRIT

Live simply, Eat a variety of foods in moderation,Avoid man-made products,Find inner peace and love the one you’re with