LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 2 Lesson 14 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance Trainer Certification 2009 All rights reserved
2 LESSON 14 ARE SUPPLEMENTS NECESSARY? Many competitive athletes and resistance trainers are concerned that their daily nutritional intake may not be meeting the demands of their activity, and thus turn to nutritional supplements to help with their training and sport participation. But questions arise about both the effectiveness and the safety of these aids. We will now take some time to review a few of the more common supplements to training. Steroids Anabolic (muscle building) steroids are synthetic, or man-made, hormones; therefore, they do not appear naturally in the human system. They are consumed either as oral pills, by needle injection, or through skin patches. Despite their known negative side effects, as well as being illegal, many athletes of various ages still use them to help increase muscle size, and therefore strength and power, more quickly. They are similar to the male hormone testosterone, which is responsible for bringing about the male secondary sex characteristics, and which aids in the development and maintenance of muscle tissue. While anabolic steroids can potentially increase muscle size and strength when combined with an intense training program, the side effects that may and do appear far outweigh the proposed benefits of steroid use. Side Effects of Steroid Use Dizziness/headaches Hoarse/raspy voice Difficulties with Acne Aggression High Blood Pressure Testicle atrophy Kidney disorders Intestinal disorders Liver disorders/cancer Temporary sterility Female masculinization Addiction Increased heart difficulties Male breast development Various cancers for long-term users Premature/permanent growth stunting in adolescents Lifetime Fitness is emphatically against the use of steroids. A well-rounded fitness program that is supplemented by a balanced and sensible nutritional plan will ensure good health and fitness for all participants. By knowing the side effects of steroid use, the decision of whether or not to use them is a very easy one!
3 Creatine This substance is found naturally in muscle tissue, and is an important component of intense muscle contractions. Lean meats and fish are a source of creatine, but the substance is mainly produced in the body by the liver. It can be consumed in synthetic form as powders, tablets or liquids, and it carries the potential benefits of increased muscle size and strength when taken in addition to a strength training program. Because low levels of creatine in the body decrease muscle function and inhibit the ability to produce high-intensity muscle contractions for short durations, such as those needed for weight or resistance training, creatine levels in the body are of obvious interest to athletes and top fitness participants (Rogers, 2007). Despite the benefits that exist potentially for the users of creatine, there are still several arguments against it. Because it is manufactured in the liver and kidney, as well as the pancreas (Eichner, page 76), and can be consumed in a diet including fish and other meats, creatine supplementation is not required for the average athlete and trainer. To achieve the potential benefits of creatine supplementation, high-level, intense training usually needs to complement its use, and studies show that a full one-third of users see little to no effect with its use (Rogers, 2007). Also, increases in muscle size are often attributable, at least in part, to increased water retention in the muscles. Further, long-term effects of the use of creatine have yet to be fully determined, especially regarding its effect on the liver. For all of these reasons, creatine is not recommended for, nor is it seen as beneficial to youth athletes or general activity participants, certainly not without doctor permission and guidance. Vitamin Supplementation Some people believe that high doses of certain vitamins will aid training or sport performance. Instead, however, exercise does not increase the body s need for vitamins (Prentice & Bucher, p. 224); in fact, most excess vitamins ingested will be excreted. A nutritional plan that includes a variety of foods from each of the 4 main food groups, and an appropriate balance of healthy carbohydrates, fats and proteins, will account for all necessary vitamin requirements. Still, the consumption of a daily multivitamin, especially as we progress into and through adulthood, is considered to be good advice, especially if there is already a pre-existing deficiency of one or more vitamins in the diet.
4 Protein Supplementation As with vitamin supplementation, many people believe that extra protein in the diet will be beneficial, particularly in adding muscle bulk. Many protein powders and drinks are available which claim to, and in some cases do, increase muscle size. However, these products are often aimed at the serious and usually competitive trainer who undergoes frequent, intense training bouts that cause much molecular damage to the muscle tissue, requiring an increase in protein consumption to ensure that sufficient growth and repair takes place. Still, as with vitamins, if one s nutritional intake is sound and includes (a) balance from all food groups, (b) lean choices of meats and (c) a variety of healthy food choices, protein requirements should be met. Extra protein ingested over a prolonged period that is not used in the normal process of muscle building and maintenance may lead to kidney problems, and will likely be excreted anyway. Energy & Sport Drinks Many high-profile sport drink companies have made a lot of money with the marketing of their products, targeting young athletes by being visible at both amateur and professional sporting events. Gatorade, Powerade, and Red Bull are common examples of drinks advertised to enhance sports performance. Energy Drinks, such as Red Bull, promise boosts in energy and mental capacity. However, their large amounts of sugar and caffeine make them counter-productive to a sensible training program, and we will now see why. One can of Red Bull equals 250 ml, or 1 cup. There are 27 grams of sugar in this relatively small serving size. When the body has ingested such excess sugar, it receives an initial peak or boost in energy. But the body quickly reacts by drawing some blood from its working muscles to the digestive organs, to help break down the sugar and move it through the system and out of the bloodstream as quickly as possible. This can lead to a rapid drop in energy, as the sugar is removed from the bloodstream, leaving us with an energy crash (Mulcair, page 31). Further, the blood that assists with the quick digestion of sugar is carrying oxygen that should instead be delivered to the working muscles to help with exercise or activity performance. Besides high quantities of sugar, one can of Red Bull also contains 80 mg of caffeine. Since caffeine isn t a nutrient, it s not required to maintain health. In addition, too much caffeine
5 can cause irritability, nervousness, and increased heart rate (Jones, 2006), effects that obviously won t help with performance. Sport Drinks, such as Powerade and Gatorade, advertise benefits such as the replacement of fluids, as well as electrolytes, which help with hydration and muscle function (Jones, 2006). However, vigorous activities of a long duration such as a triathlon or a 100-km bike ride are the types of activities that may cause a decline in the body s electrolytes. Activities performed by the average participant, especially continuous activities that are less than 1 hour in length, regardless of intensity, do not require the replacement of electrolytes. Furthermore, Sport Drinks contain amounts of sugar that are comparable to that of Energy Drinks, with approximately 22 grams of sugar or more per serving. Because they can replace electrolytes, Sport Drinks are designed to be consumed after an intense sporting activity; even so, they should be consumed in small portions and be diluted with water to bring maximum potential benefit. For the average activity participant, cool water is the best fluid to consume before, during and after an event. Regular participation in longer-duration, high intense activities may be the only reason to include Sport Drinks as part of your post-activity nutritional intake.