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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

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