Top 5 Supplements - International Society Of Sports Nutrition
Top 5 Supplements - International Society Of Sports Nutrition
Top 5 Supplements - International Society Of Sports Nutrition
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<strong>Top</strong> 5 <strong>Supplements</strong><br />
For Muscle Building<br />
David Sandler<br />
Director, Science and Education, iSatori<br />
david@isatori.com<br />
1
My Bio<br />
Currently: Director of Science and Education<br />
Formerly: NSCA, Chief Operating <strong>Of</strong>ficer<br />
Additionally: StrengthPro Inc., President<br />
Other Details:<br />
25 Years Industry Experience<br />
University Assistant Professor<br />
Strength and Conditioning Coach<br />
Author, Columnist, Advisory Board Member<br />
Television Science Advisor<br />
This Changes Everything 2
The <strong>Top</strong> 5<br />
Why Should It Be My <strong>Top</strong> 5, Why Not<br />
Your <strong>Top</strong> 5?<br />
3
The Usual Suspects<br />
• Creatine<br />
• Beta Alanine<br />
• Protein/BCAAs<br />
• Caffeine<br />
• Fish Oil<br />
4
My Approach To <strong>Top</strong> 5<br />
• Best by Category<br />
• Best by Purpose<br />
• Best Single Ingredient<br />
• Best by Period Within 24 Hours<br />
• Best by Popularity/Sales<br />
• Best by Coolness or Uniqueness<br />
5
What Questions Should<br />
We Ask?<br />
Lets Define Some Things<br />
6
Why Are <strong>Supplements</strong> Used?<br />
• Add to or Improves Performance<br />
• Improve a Component of Health<br />
• Increase Energy<br />
• Reduce Soreness/Inflammation<br />
• Help With Weight Loss and Diet<br />
7
What is an Ergogenic Effect?<br />
• The Hope:<br />
– Burn All My Fat and Make Me Shredded<br />
– Increase My Muscle Size Fast and Naturally<br />
– Give Me Non-Stop Energy For An Entire Event or days<br />
of events<br />
– Give Me Herculean Strength<br />
– Give Me Cheetah Speed<br />
– Make Me Everyone’s Favorite Person<br />
• The Truth:<br />
– You will see a marginal increase in performance (a few<br />
%) provided you continue to:<br />
• Workout regularly<br />
• Have a well-balanced diet<br />
8
What is a Category?<br />
• A Placement For A Supplement Based on<br />
Reported Effects<br />
• Generally Grouped By A Function or By An<br />
Ingredient<br />
• May Be Grouped By A Specific Time of<br />
Consumption<br />
• Occasionally Grouped By Purpose<br />
9
What is the Purpose?<br />
• Increase Size<br />
• Increase Strength<br />
• Increase Speed/Power<br />
• Increase Focus<br />
• Increase Energy<br />
10
What is <strong>Top</strong> 5?<br />
• You Need To Define Your Purpose<br />
• You Need To Define Your Rules<br />
• You Need To Defend Your Rationale<br />
THEN,<br />
You need to try it yourself<br />
AND,<br />
Consider running your own tests or performing<br />
your own research<br />
11
• By Rating<br />
Best Product By Websites<br />
– Everything that gets perfect marks (ie. 5 stars) is<br />
considered the best.<br />
– A single person rating the product may give 5 stars<br />
and it is #1.<br />
– One web site had 62 products ahead in popularity<br />
with a single rating before a product that had 112<br />
ratings averaging 4.5<br />
• Most Popular<br />
– Appears to be driven by the number of<br />
advertisements or advertisement dollars<br />
12
Anecdotal Evidence?<br />
• Is it important?<br />
• How do you gauge its value?<br />
• Value in testimonials<br />
• Social media value<br />
13
<strong>Top</strong> 5 Muscle – Building<br />
<strong>Supplements</strong><br />
According to David Sandler<br />
14
Muscle Building<br />
• What is Building Muscle to The Gym-Goer?<br />
– Getting Big<br />
– Getting Strong<br />
– “Bulking Up”<br />
– “Toning, Building Tight Lines”<br />
• What is Building Muscle to The Scientist?<br />
– Increased fCSA<br />
– Increased MPS<br />
– Increased MHC Fiber Density<br />
15
Best Muscle Builders<br />
• One popular supplement website had the following categories<br />
listed as muscle-building product categories:<br />
– Stacks (groups of products)<br />
– Protein<br />
– Creatine<br />
– Pre-Workout Boosters<br />
– During Workout<br />
– Post Workout Recovery<br />
– Amino Acids and BCAAs<br />
– Glutamine<br />
– Then Other Categories associated with Muscle Building<br />
• Weight Gainers<br />
• Natural Testosterone Boosters<br />
• Growth Hormone Boosters<br />
• Nictric Oxide Boosters<br />
• HMB<br />
• Anti-Estrogens<br />
• Methoxy Ecdysterone<br />
• Myostatin Management<br />
16
A Quick Review of Some General<br />
Studies<br />
Some Key Things To Consider When<br />
Considering Supplementation<br />
17
Acute Response of Skeletal Muscle to<br />
Resistance Exercise:<br />
• Increase skeletal muscle protein synthesis above resting<br />
values for at least 48 hours (Phillips et al. Am. J. Physiol. 273:E99-E107, 1997)<br />
• Increase in muscle protein breakdown which can last 24<br />
to 48 hours (Phillips et al. 1997).<br />
• In the absence of nutrient intake, skeletal muscle can<br />
remain in a state of negative muscle net balance for 48<br />
hours (Phillips et al. 1997; Biolo et al. 1995).<br />
Side Note:<br />
• Muscle Protein Balance (MPB) = Protein Synthesis – Protein Breakdown.<br />
(Muscle Growth : PS > PB)<br />
18
Study Examining EAA Consumption<br />
Bird et al. Supplementation During A Hypertrophy Workout<br />
– Males (19 to 23 years)<br />
• Randomly put in 4 groups (600ml)<br />
– 1) Flavored water<br />
– 2) Gatorade (6% CHO)<br />
– 3) Favored water with 6 g EAA<br />
– 4) CHO + 6g EAA<br />
– 12 week resistance training program<br />
• Twice per week<br />
• Supplement was given during resistance training<br />
between sets only.<br />
• Came to the gym after 4 hour fast and not aloud to eat<br />
for 90min after training (only water).<br />
19
Results<br />
Change in Fat Free Mass (Kg)<br />
4.5<br />
4<br />
3.5<br />
3<br />
2.5<br />
2<br />
1.5<br />
1<br />
0.5<br />
0<br />
Placebo CHO EAA CHO+EAA<br />
EAA+CHO resulted in a 30% greater increase in FFM vs CHO only!<br />
20
Results<br />
Fat Mass (kg) change<br />
Placebo CHO EAA CHO+EAA<br />
0<br />
-0.2<br />
-0.4<br />
-0.6<br />
-0.8<br />
-1<br />
-1.2<br />
-1.4<br />
-1.6<br />
-1.8<br />
-2<br />
21
Results-Percent Change in fCSA<br />
30<br />
25<br />
20<br />
15<br />
10<br />
Type I<br />
Type 2a<br />
Type 2b<br />
5<br />
0<br />
PLA CHO EAA CHO-EAA<br />
22
Conclusion<br />
• The data suggest that CHO+ EAA ingestion during<br />
exercise boost the anabolic effects of resistance<br />
training to a greater extent than either CHO or EAA<br />
consumed independently.<br />
• The synergistic effect of CHO + EAA maximized the<br />
anabolic response by attenuating the post-exercise<br />
rise in protein degradation.<br />
23
Rebuilding<br />
• The rebuilding of fatigued and damaged<br />
muscle tissue is essential for adaptations<br />
following training<br />
• Immediately post exercise insulin helps<br />
stimulate the rebuilding process by<br />
transporting amino acids into the muscles<br />
24
Rebuilding<br />
• Essential Amino Acids (EAA’s)<br />
– Phenylalanine<br />
– Valine<br />
– Tryptophan<br />
– Threonine<br />
– Isoleucine<br />
– Methionine<br />
– Histidine<br />
– Arginine – not required by adults, but needed for growth<br />
– Lysine<br />
– Leucine<br />
» Marks DB et al. (ed). Basic Medical Biochemistry. Williams &<br />
Wilkins, 1996. Baltimore MD<br />
25
Rebuilding<br />
• As little at 3 grams of EAA’s is enough to significantly<br />
increase protein synthesis (Miller et al. 2003)<br />
• However, 6 grams of EAA’s has shown to maximally<br />
stimulate protein synthesis in smaller subjects.<br />
Borsheim et al. Am J Physiol. 283:E648-57, 2002<br />
• 100 grams of CHO can increase protein synthesis by<br />
35% but is not as effective as 6 grams of EAA’s<br />
(250%) (Biolo et al. 1997, Borsheim et al. 2003)<br />
26
Rebuilding<br />
Net Muscle Protein Balance post exercise<br />
120<br />
100<br />
nmol/min/100<br />
ml leg volume<br />
80<br />
60<br />
40<br />
20<br />
0<br />
40 g mixed aa 40 g essential aa 6 g essential + 35<br />
g sucrose<br />
27
Rebuilding<br />
• EAA requirement post exercise is a function of<br />
body mass<br />
– 0.09 g EAA/kg of body weight seems to maximize<br />
protein synthesis in the recovery period<br />
– Calculate protein requirement with the following:<br />
(0.09 x BW(kg))/0.394 = grams of protein required<br />
28
Percent Increase Cross-Sectional<br />
Area<br />
Protein Supplementation More Effective than<br />
Carbohydrate for Enhancing Muscle Fiber Hypertrophy<br />
• 14 wk resistance<br />
training untrained<br />
men<br />
30<br />
Type II<br />
• 25 g of carbohydrate<br />
or 25 g of protein (17<br />
g whey, 3 g casein +<br />
egg white +<br />
glutamine)<br />
20<br />
Type I<br />
• Provided 1 hr before<br />
and immediately after<br />
exercise<br />
10<br />
Protein needs RT 1.2 to 2.1 g kg<br />
body mass per day<br />
0<br />
Type I<br />
Type II<br />
Anderson et al. 2005<br />
Protein<br />
Carbohydrate<br />
29
Summary: Acute Effects of PRO/CHO on<br />
Protein Metabolism<br />
• Muscle is in negative protein balance without food intake<br />
• Both protein and carbohydrate before or after resistance<br />
exercise results in greater protein synthesis and net balance<br />
• Interaction between availability of AA and insulin after<br />
exercise on protein synthesis (combination of both protein and<br />
carbohydrate ideal)<br />
• Timing of supplement ingestion is important in maximizing this<br />
effect: Pre-exercise appears to be best time<br />
• Essential AA shown to be primary regulators of muscle protein<br />
synthesis<br />
• Transient post-exercise protein synthesis after protein and<br />
carbohydrate intake is not followed by a subsequent later in<br />
the day<br />
30
Ingredient or Ingredients?<br />
Many Products Contain More Than<br />
One Ingredient: The Combination<br />
May Be What Makes Them Effective<br />
31
Creatine and Beta Alanine<br />
• Pre-Workout<br />
• Continually increasing number of studies<br />
supporting effects of both<br />
• Muscle Buffering Capacity improved<br />
• Reduces Fatigue<br />
• Increased CP Stores in Muscle<br />
• Increases Availability of ATP for Continued<br />
Muscle Contraction at Higher Force Output<br />
• Harris, et. al, 2005, Kim et. al, 2005, Suzuki, et. al, 2004<br />
32
Sustamine and BCAAs<br />
• Post Workout<br />
• L-Alanine and L-Glutamine<br />
– Stimulates glycogen synthesis<br />
– Stimulates MPS and inhibits breakdown<br />
– Hoffman JR et al. Journal of the <strong>International</strong> <strong>Society</strong> of <strong>Sports</strong> <strong>Nutrition</strong> 7:8, 2010<br />
– Lima, et. al, 2002<br />
• Leucine, Isoleucine, Valine<br />
– Glycogen sparing<br />
– Possible hormone activation<br />
– MPS signaler/activator<br />
– J Nutr 2004;134(6 suppl):1583s-1587s.<br />
33
Leucine and Anything<br />
• The most anabolic of all the amino acids<br />
• Essential for optimal growth in infancy and<br />
childhood and for nitrogen equilibrium in<br />
adults.<br />
• It is suspected that Leucine plays a part in<br />
maintaining muscles by equalizing synthesis<br />
and breakdown of proteins.<br />
• Found in protein powders<br />
34
Caffeine<br />
• Pre-Workout or Anytime<br />
• Improved Performance Across Many Parameters<br />
– Mean Power, Max Power, Reduced Time to Completion,<br />
Improved Focus and Energy<br />
– Does Not Dehydrate, Does Not Affect Fluid Balance<br />
Negatively<br />
• Appears to have many benefits with little side<br />
effects unless consumed in large quantities<br />
• Habitual Caffeine consumers will see less benefit<br />
from using Caffeine ergogenicaly<br />
• Armstrong et al. 2005; IJSNEM, 15(3): 252-65., Int J Sport Nutr Exerc Metab. 2007<br />
Apr;17(2):163-77, Int J Sport Nutr Exerc Metab. 2004 Aug;14(4):419-29., Arciero<br />
PJ et al. Am J Physiol. 268:E1192-8., J <strong>Sports</strong> Sci. 2006 Nov;24(11):1165-71 , Ivy et<br />
al., 1979, MacIntosh and Wright, 1995, Anselme et al. 1992, Schneiker, K.T., et<br />
al. 2006<br />
35
Citrulline and Arginine<br />
• Very few studies showing real performance<br />
improvements relating to humans<br />
• Appears to help with exercise as it may reduce<br />
ammonia build up in the urea cycle and<br />
increases arginine levels<br />
• May reduce lactic acid build-up and help with<br />
ATP resynthesis<br />
• The combination of both may be better than<br />
each individually<br />
• It seems bodybuilders like Arginine and<br />
endurance athletes like Citrulline<br />
36
Citrulline Malate Latest Research<br />
• 8g CM vs Placebo in Random Double-Blind Test of 41<br />
participants<br />
• 2 Separate Testing Days<br />
• Repeated Bouts of Bench Pressing at 80% 1RM<br />
• Significant increase in number of reps and sets as much as<br />
53% improvement using CM<br />
• Significant decrease in soreness reported up to 40%<br />
• Only 15% complained of stomach discomfort<br />
• Authors conclude that CM may be beneficial in reducing<br />
muscle soreness and improving overall capacity in repeated<br />
high-intensity exercise efforts<br />
• Pérez-Guisado, J and Jakeman, PM. Citrulline malate enhances athletic anaerobic<br />
performance and relieves muscle soreness. J Strength Cond Res 24(x): 000-000, 2010<br />
37
Two Other CM Studies<br />
• Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone<br />
PJ. Citrulline/malate promotes aerobic energyproduction in human<br />
exercising muscle Br J <strong>Sports</strong> Med 2002 36: 282-289<br />
• Goubel F, Vanhoutte C, Allaf O, Verleye M, Gillardin JM. Citrulline malate<br />
limits increase in muscle fatigue induced by bacterial endotoxins. Can J<br />
Physiol Pharmacol. 1997 Mar;75(3):205-7.<br />
• Bottom Line: CM may help, although it appears to<br />
have most benefit in unexercised-regularly fatigued<br />
population<br />
38
Bio-Active Peptides<br />
• New Emerging Category?<br />
• All amino combinations form bio-active<br />
peptides<br />
• At the DNA level, smaller than aminos with very<br />
specific functions on hormones<br />
• Tiny structures with low molecular weight for<br />
better absorption<br />
• IGF 1, IgG, IgA, PRPs, etc.<br />
• Extracted from Colostrum<br />
• Med Sci <strong>Sports</strong> Exerc 2002;34(7):1184-1188. <strong>Nutrition</strong> 2002;17(3):243-247. J Appl Physiol<br />
1997;83(4):1144-1151. Eur J Appl Physiol Occup Physiol 1998;77:427-433. Int J <strong>Sports</strong> Nutr Exerc<br />
Metab 2002;12:461-469<br />
39
Absorption of Dipeptide, Peptides and<br />
Amino Acids<br />
-Amino acids have only three specific transporters,<br />
which make the 20 amino acids compete with one<br />
another. Thus, it requires more time to be<br />
absorbed than dipeptides.<br />
Protein<br />
Peptides<br />
Digestion<br />
by enzyme<br />
Amino Acid<br />
Amino<br />
Acid<br />
Dipeptide<br />
Digestion<br />
by enzyme<br />
Digestion<br />
by enzyme<br />
Transporter<br />
-Peptides are too big to be absorbed.<br />
-But once it becomes a dipeptide, body allows<br />
it to be absorbed by each specific transporter.<br />
Transporter<br />
Intestinal<br />
Cells<br />
Blood Vessel<br />
40
Some Promising Ingredients<br />
– Fish Oil – Solid reasearch exists showing benefits<br />
• Apparently a group has developed a powder form<br />
– Peak ATP<br />
• Some very interesting new research on the horizon<br />
– New forms of HMB<br />
• Great research being conducted showing some possible<br />
combinations<br />
– New Forms of Creatine<br />
• Di-Creatine Malate, Tri-Creatine Orotate<br />
– Phosphatidic Acid<br />
– CLA<br />
– Betaine<br />
41
Thank You<br />
David Sandler<br />
Director of Science and Education<br />
iSatori (www.isatori.com)<br />
Special Thanks to the ISSN and<br />
Europa Orlando Super Show<br />
This Changes Everything 42