In The Name Of Allah The Compassionate The Merciful

In The Name Of Allah The 

Compassionate The Merciful

Kaveh Khabiri 

عضو بورد تخصصی 

B.S., Human Nutrition 

M.Sc., Physical Education 

Ph.D., Exercise Physiology 

NCDFS,, MPEA,, 

Cl. Vita 

کانادا 

سرپرست دپارتمان طب ورزشی PIRC 

مدرس دوره های مشترک دانشگاه متروپولیتن انگلستان 

رئیس کمیته کودکان و نوجوانان IFSAF 

عضو انجمن جهانی بهبود سبک زندگی ( 

عضو بورد تخصصی آکادمی ملی المپیک 

) 

GALSI 

عضو کمیته تغذيه و بهداشت فدراسیون پزشكی ورزشی 

مدرس دوره های تخصصی بین المللی وزنه برداری و تكواندو غرب آسیا 

کارشناس برنامه ی علم و ورزش صدا و سیمای جمهوری اسالمی ايران

بخش اول

Protein 

Supplementation

Introduction 

اکثر مصرف کنندگان بر این باورند که مکمل ها نقش کلیدی و 

اصلی را در موفقیت ورزشکاران ، چه در تمرینات و چه در 

بازگشت به حال اولیه و چه در مسابقات ایفا می کنند.‏ 

بسیاری از محققین و مراجع ذیصالح علمی نشان داده اند که 

در بسیاری از مکمل ها بین آنچه واقعا در ترکیبات آنها است و 

آنچه بر روی برچسب آنها ذکر شده است تفاوت وجود دارد.‏ 

• 

• 

%25 

• چیزی در حدود 10 

تا 

از مکمل های پروتئینی چنین 

وضعیتی را دارند.‏

Introduction 

مواد اصلی که عموما آلودگی مكمل های پروتئینی با آنها صورت گرفنه 

است عبارتند از:‏ 

• stimulants (i.e. ephedrine ) 

• anabolic androgenic steroids 

(i.e. testosterone, nandrolone) 

• AAS precursors, so-called prohormones 

androstenedione, norandrostenedione) 

• all of which are on the World Anti Doping Agency’s 

(WADA) list of forbidden substances. 

(AAS) 

(i.e. 

• These results are extremely important for those athletes 

who are subject to in- or out-of-competition antidoping 

controls. 

•

دیدگاه های مختلف در بررسی مکمل های پروتئینی 

• 

• 

از چند ديدگاه قابل بررسی است:‏ 

طبقه بندی 

• Classification 

• 

مكمل های آلوده به مواد ممنوعه 

• Supplement contamination with doping substances 

تضمین کیفیت در تولید مكمل ها 

• Quality assurance in the production of supplements 

آيا مصرف مكمل موجب تمايل و گرايش به دوپینگ می شود؟ 

• Does the use of supplements promote a doping 

attitude?

طبقه بندی 1 

• (powder, pill, capsule, drink), 

• internet, over the counter, 

شكل:‏ 

میزان دسترسی 

• (provide energy, assist recovery, build muscle) 

عملكرد 

پشتوانه علمی 

تايید شده در تحقیقات مستند،‏ 

تايید نشده در تحقیقات مستند،‏ 

تحقیقات غیر مستند 

• 

• 

• 

• 

• 

• 

•

Protein 

• Proteins are essential to the structure and function of 

all living things. 

• Made of strings of amino acids linked with peptide 

bonds. 

• From just 21 amino acids, millions of different proteins 

may be created. 

• Amino acid basic structure: 

R-CH(NH 2 )-COOH

Amino Acids 

• Essential amino acids (8): 

• Isoleucine, leucine, lysine, methionine, 

phenylalanine, threonine, tryptophan, valine. 

• Non-essential amino acids (9): 

• Alanine,arginine, aspartic acid, glutamine, glutamic 

acid, hydroxyproline, ornithine, proline, serine.

Semi-essential 

amino acids

Semi-essential amino acids 

• Histidine (essential in children) 

• Glycine (essential in rapid growth) 

• Cysteine (essential if methionine is limited) 

• Tyrosine (essential if phenylalanine is limited)

Proteins in the body 

• Hormones (e.g. insulin, thyroxine) 

• All enzymes 

• Structural (e.g. collagen, keratin, fibrin) 

• Muscle protein (actin and myosin)

Protein turnover 

• Approximately 2 % of total body protein is 

broken down and re-synthesised each day. 

• As protein is broken down, some nitrogen is lost 

in the urine. The obligatory nitrogen loss in the 

urine reflects the minimum protein intake 

(adjusted for bioavailability) for a healthy adult.

Protein Quality 

Chemical analysis of the amino acids 

• Amount of each essential amino acid per 100 g of test 

protein compared with that of the same amino acid in 

100 g of hen’s egg protein. 

• The amino acid with the lowest value is termed the 

LIMITING AMINO ACID. 

• The AMINO ACID SCORE of a protein is the value 

of the limiting amino acid expressed as a percentage 

of the same amino acid in hen’s egg protein.

Protein Quality 

Biological Analysis 

• This is a measure of protein utilisation in 

growing children or rats. 

• Net Protein Utilisation (NPU) = (Nitrogen 

Retained in the Body/Nitrogen in the diet) x 

100

Examples of protein quality 

Amino Acid 

Score 

NPU (Children) 

Hen’s egg 100 87 94 

Human milk 100 94 87 

Cow’s milk 95 81 82 

Soya 74 67 65 

Rice 67 63 59 

Millet 63 43 44 

Wheat 53 49 48 

Maize 49 36 52 

NPU (Rats)

تا سقف 

110 گرم از برنامه غذایی 

• 

%60 به‎%40‎ 

• 

• بقیه از مکمل 

اگر از مکمل ها استفاده شود نسبت 

%30 به‎%70‎ 

•

طبقه بندی 2 

برخی از صاحب نظران علوم ورزشی سیستم زير را برای طبقه 

بندی مكمل ها پیشنهاد نمودند 

• 

• dietary supplements 

• nutritional ergogenic aids,

طبقه بندی 

و جایگاه مکمل های پروتئینی در آن 

Australian Institute of Sport (AIS) 

(AIS) 

انستیتو ورزش استرالیا اقدام به طبقه بندی علمی برای مکمل ها نمود 

که بر حسب میزان موثر تا خطرناک بودن در گروه 

قرار داده است 

(A, B, C or D) 

4 

. 

در گروه A موادی قرار دارند که مستقیما یا غیر مستقیم موجب بهبود کارآیی 

می شوند.‏ 

مکمل هایی که در اثر بخشی آنها شواهد و مدارکی ارائه می شود و یا اغلب 

بنظر می رسد که در کارآیی موثرند در گروه B هستند.‏ 

performance 

C 

گروه آندسته از مکمل ها که تحقیقات ارگوژن بودن آنها را تایید نکرده 

است و یا به حد کافی تحقیقات مستند در مورد انها در دسترس نمی باشد 

گروه D 

موادی هستند که منع مصرف آنها توسط 

AIS 

شده است.‏ 

• 

• 

• 

• 

•

Group A Supplements 

Supported for use by AIS athletes 

• antioxidants 

• bicarbonate 

• caffeine 

• calcium 

• creatine 

• electrolyte replacement 

• glucosamine 

• glycerol 

• iron 

• liquid meal supplements 

• multivitamin/mineral 

• sick pack 

• sports bars 

• sports drink 

• sports gels

Group B Supplements 

Considered for provision to AIS athletes only under a research protocol 

• colostrum 

• glutamine 

• HMB 

• melatonin 

• probiotics 

• ribose

• branched chain amino acids 

• (& other free-from amino acids) 

• Carnitine 

• chromium picolinate 

• coenzyme Q10 

• cytochrome C 

• gamma-oryzanol & ferulic acid 

• Ginseng 

• Inosine 

• nitrous oxide supplements 

• oxygen boosters 

• Pyruvate 

• rhodiola rosea 

Group C Supplements 

• vitamin supplements when used in situations other than 

summarised in Group A

Group D Supplements 

• These supplements should not be used 

• Androstenedione 

• 19-norandrostenediol 

• 19-norandrostenedione 

• DHEA 

• ephedra 

• strychnine 

• tribulus terrestris & other herbal 

• testosterone supplements

Building Blocks 

as 

Ergogenic Aids

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

ریز مغذیها به عنوان عوامل کارساز 

اسیدهای آمینه 

آرژينین،‏ اورنی تین ، سیترولین و فرآورده های آنها 

آسپارتات 

آسپاراژين 

اسیدهای آمینه شاخه دار 

والین ، لوسین و ايزولوسین 

گلوتامات 

گلوتامین 

گلیسین 

لیزين 

تريپتوفان

آرژینین،‏ اورنی تین ، سیترولین و فرآورده های آنها 1 

اين سه اسید آمینه بنا به داليل زير حائز اهمیت هستند : 

سنتز پروتئین 

ترشح ، سوماتوتروپین ، انسولین و پروالکتین 

حمل آمونیاک خون 

سنتز کراتین 

سنتز پلی آمینها 

سنتز نیتريک اکسید 

• 

• 

• 

• 

• 

• 

•

آسپارتات 1 

اسپارتات فوائد متابولیكی زيادی دارد که عبارتند از : 

حمل مواد معدنی به سايتهای درون سلولی 

یکی از مواد مهم مرتبط با چرخه کربس و اگزالو استات که در 

تامین انرژی نقش فراوانی دارند 

بخشی از چرخه اوره 

. 

( 

عامل برداشت آمونیك 

.) 

بازسازی ATP 

يكی از عوامل ضد بروز فرايند خستگی 

کنندگی نوروترانسمیترها 

( مرکزی 

. ) 

تحريک 

• 

• 

• 

• 

• 

•

آسپارتات 2 

برخی تحقیقات مصرف نمک آسپارتات را در تعويق خستگی ، 

طی ورزشهای استقامتی مؤثر می دانند و زمان تعويق خستگی را 

از تا درصد بیشتر عنوان کرده اند 

. 

1998 

Wesson 

( 

50 15 

.)2002Wolinsky 

• 

DL 

نمک از نوع ، نسبت به نوع 

خون مؤثرتر بوده است 

البته در موارد کمتر از 

L 

7 

De Hann 

بويژه در کاهش آمونیاک 

گرم تغییری گزارش نشده است 

. 

) 

1995 

، 

1993Hagen 

( 

• 

•

آسپاراژین 

در مغز و عضالت وجود دارد و در شرايط استراحت ، 

مستقیما در عضالت به گلوتامین تبديل می شود،.‏ 

این اسید آمینه میزان مصرف اسیدهای چرب را افزایش می دهد 

عاملی برای حفظ و حمایت از گلیکوژن عضالنی است)‏ 

Lancha 

)2005 

Graham ، 

2005 

غلظت زیاد آسپاراژین در عضالت ، باز سازی 

انقباضات شدید عضالنی محدود میکند 

ATP 

نقش مهم مصرف آن ، حمایت از تولید گلوتامین است 

را پس از 

Schmidbaur 

( 

. ) 

1991 

Soderland 

، 

1990 

• 

• 

• 

• 

•

( 

: 

اسیدهای آمینه شاخه دار 

شامل والین ، لوسین و ایزولوسین است 

بنظر می رسد می توانند خستگی را در ورزشهای استقامتی ، از طریق کاهش 

مقدار تریپتوفان آزاد پالسما ، به تعویق اندازند ، زیرا افزایش مقدار تریپتوفان 

آزاد پالسما می تواند مقدار سروتونین مغز را افزایش داده و باعث بروز 

خستگی مرکزی شود و همکاران 

استفاده از مکمل اسیدهای آمینه شاخه دار به مقدار گرم در ساعت تا 

سقف گرم در روز بر بهبود عملکرد استقامتی موثر گزارش شده است 

( 

) 

5/0 

2004 

. 

) 

2006 

Davis 

Mittleman 

، 

21 

2003 Hefler 

مضافا تغییرات هورمونی در طول فعالیت ورزشی و پیشگیری از تخریب 

عضالت اسکلتی از دیگر اثرات ذکر شده در مصرف مکمل های این 

اسیدهای آمینه است 

Combes 

، 

2003 

Maclean ، 

2004 

De palo 

( 

. ) 

2006 

در خصوص اثر مثبت مصرف این گروه از اسیدها آمینه در ورزشهای قدرتی 

هنوز اطالعات زیادی در دسترس نیست . 

• 

• 

• 

• 

•

“ 

گلوتامین 1 

يكی از بیشترين اسیدهای آمینه موجود در پالسما و عضالت 

میباشد و بنظر می رسد دارای اثرات زير است 

جلوگیری از افزايش ناگهانی اسید الکتیک طی فعالیتهای بدنی 

افزايش سنتز پروتئین های عضالنی 

محدود کردن تجزيه و شكسته شدن پروتئین ها 

پیش ساز برخی از ناقلین شیمیايی عصبی 

پیشگیری از کاهش قدرت سیستم ايمنی ناشی از بیش تمرينی 

افزايش سوماتوتروپین 

افزايش سرعت ترمیم ذخاير گلیكوژن عضالت 

برداشت آمونیاک خون در طول فعالیت بدنی 

” 

: 

• 

• 

• 

• 

• 

• 

• 

• 

•

گلوتامین 2 

يكی از بیشترين اسیدهای آمینه موجود در پالسما و عضالت 

میباشد و بنظر می رسد دارای اثرات زير است 

فشار بیش از حد تمرينات بیش تمرينی و فعالیتهای شديد و 

کوتاه مدت میزان گلوتامین پالسما را کم میکند و بر توانايی 

سیستم ايمنی نیز اثر منفی دارد 

، 

2004 

: 

Bucci 

2002 

) 

Parry-billings ( 

( 

. ) 

2006 

Rowbotton 

مصرف گرم از اين ماده بعد از اجرای مسابقات ماراتون تاثیر 

کمی بر سیستم ايمنی داشته است 

1994 

Poortmans 

( 

. ) 

1996 

10 

Mackinnon ، 

بیشترين تحقیقات انجام شده در مورد گلوتامین مربوط به 

مصرف آن در انواع روشهای جراحی ، تروما ، سوختگیها و 

جراحات است.‏ 

• 

• 

• 

•

What is it? 

o 

Creatine 

Synthesized from AA in the Liver, 

Pancreas, and Kidneys 

o Skeletal muscles holds about 95% of the 120 g to 140 

g Creatine found in our bodies. 

o Short duration of Loading phase through 20 g/day (4 

Dose of 5g) for 5-7 days. 

o 

long duration of Loading phase through 3 g/day (in 

one does) for 30 days. 

59

Creatine 

‣ Then maintenance stage of 1.5 - 2 gm day 

o 

o 

Pills, Powders, Liquids, 

Chewing Gum, and Gels: 

Food Sources: (1 - 2 g / Kg) 

60

61 

Creatine

62 

Creatine

SUPPLEMENT 

New Approach

New classification of 

supplements

Preparation For Competition 

Immune Function 

( SUPC ) ( SUPC ) 

Fat Loss 

Muscle Building 

General Health

Categories 

• General Health 

• Muscle Building 

• Fat Loss 

• Immune Function

General Health and Supplement Use 

in Preparation for Competition 

• Cycling Supplements 

• EFAs 

• Herbs 

• Joints 

• HPT,HPA,&HPG Axis 

• Mind Supplements

Muscle Building and Supplement 

Use in Preparation for Competition 

• Amino Acids 

• Creatine 

• Gainers 

• Glutamine 

• Protein

Fat Loss and Supplement Use in 

Preparation for Competition 

• Caffeine 

• Conjugated Linoleic Acid 

• Green Tea 

• L-Carnitine

Immune Function and Supplement 


• Alpha Lipoic Acid 

• Antioxidants 

• Vitamins and Minerals

General Health

General Health and Supplement Use 

in Preparation for Competition 

• Cycling Supplements 

• EFAs 

• Herbs 

• Joints 

• HPT,HPA,&HPG Axis 

• Mind Supplements

Whey protein 

• carbohydrates are the key. 

• combination of hydrolyzed whey 

proteins and low glycemic 

carbohydrates act in synergy to 

increase nitrogen retention . 

• taking whey with a high GI carb 

is good for after a work out, 

• small meals should be actual 

meals with protein, fats, and low 

GI carbs.

• Avoid: 

• Saturated Fat 

• Trans Fats 

• Cholesterol 

• Balance: 

• Monounsaturated & Polyunsaturated Fat 

• Omega 3 Fatty Acids

Herbs I 

1. Alfalfa 

2. Artichoke Extract 

3. Ashwagandha 

4. Avena Sativa 

5. Banaba 

6. Barberry 

7. Bergenin 

8. Black Cohosh 

9. Boswellia 

1. Burdock 

2. Cayenne 

3. Chlorella 

4. Dandelion 

5. Dong Quai 

6. Echinacea 

7. Evodiamine 

8. Fenugreek 

9. Forskolin

Herbs II 

1. Fo-Ti 

2. Garlic 

3. Ginger Root 

4. Ginkgo Biloba 

5. Ginseng 

6. Goldenseal 

7. Gotu Kola 

8. Grape Seed 

9. Gymnema Sylvestre 

10. Hoodia Gordonii 

11. Jojoba 

1. Kava Kava 

2. Maca 

3. Momordica 

4. Olive Leaf 

5. Pygeum 

6. Rhodiola 

7. Smilax 

8. Spirulina 

9. Stevia 

10. Tribulus 

11. Yohimbe

Joints 

• Celadrin 

• Glucosamine 

• Chondroitin sulphate

Mind Supplements 

• Mind can directly affect physical performance. 

• There are 2 main aspects of keeping a healthy 

mind. 

• physical care through healthy eating and nutrient 

supplementation. 

• The other part consists of non-physical aspects that 

have just as important a role in keeping a healthy 

mind and brain.

Mind Supplements 

• There are numerous vitamins, minerals, trace 

minerals, phytonutrients, and other compounds 

that are important for the body, specifically 

brain health. 

• Left Brain Activities 

• Right Brain Activities

Left Brain Activities: 

• Crossword puzzles 

• Number puzzles 

• Logic problems or 

puzzles 

• Quizzes 

• Analyzing information 

Right Brain Activities: 

• Creative art 

• Writing 

• Poetry 

• Activities that require visually 

discerning colors, shapes, 

dimensions, and hidden objects. 

• Reading

What Are The Best Supplements For 

Mind Health? 

• Greens Powder Blends 

• Wheat grass powder 

• Spirulina 

• Chlorella 

•Essential Fatty Acids 

• The best sources of omega-3 acids are: 

• Fish (EPA/DHA) 

• Fish oil (EPA/DHA) 

• Flax seeds (ALA) 

• Flax oil (ALA) 

• Multi Vitamins 

• Minerals

Which Are Best For Memory? 

• Ginkgo Biloba 

• To make a tea, simply steep the leaves in the hot water, the same way you would with any other tea 

• Choline 

• The recommended daily intake for choline is approximately 550 mg for adolescent and adult males, 

and between 400 and 425 mg for women 

• Phosphatidyl choline only contains 13% choline. 

• Beef liver, or other liver - 355 mg per 3 oz serving 

• Wheat Germ - 172 mg per cup 

• Eggs - 155 mg each (varies with size) 

• Salmon - 56 mg per 3 oz serving 

• Folate 

• Vitamin B-12

Which Are Best For Stress 

Reduction? 

•Peppermint/Spearmint 

• Mints are a classic herb for reducing stress and 

relaxing the body. 

•Valerian 

• Valerian has effect on the nervous system. It is excellent for 

relaxation or as a sleep aid. 

• The root is the part that is used. An extract or a tea can be 

used. A tea is a far better choice than a commercial extract 

• A tea will have a strong, distinct flavor Honey or stevia 

sweetener can be added to mask the flavor.

What Are Some Everyday Tips For 

Keeping A Healthy Mind? 

• Clean Living 

• Experience The Outdoors/Nature 

• Laughter 

• Try Different Forms Of Exercise 

• Stay Hydrated 

• Eat Plenty Of Fruits & Vegetables 

• Eat All Colors 

• Use Nutritional Supplements

Muscle Building

Muscle Building and Supplement 


• Amino Acids 

• Creatine 

• Gainers 

• Glutamine 

• Protein

Amino Acids

• weight gainers used to be fairly cheap protein powders loaded 

with sugar and fat to up the calorie content . 

• The quality of a protein is determined by how well your body 

can use it, (BV & BA ) 

• Whey Protein Isolate - 159 

• Whey Protein Concentrate - 104 

• Whole Egg -??? 

• Egg White -??? 

• Chicken - 79 

• Casein - 77 

• Soy - 74

Popular Weight Gainers 

• Prolab's N Large 2 

• Twinlab's Super 

Gainer's Fuel 2500 

• Champion Nutrition 

Super Heavyweight 

Gainer 

• EAS Myoplex Mass 

• Weider Mega Mass 

4000

MRP

MRP 1 

• An MRP is also known as a meal replacement. An MRP is for 

exactly what it sounds; it is used to replace a meal. 

• Meal replacements are designed to give the proper amount of 

calories, amino acids, proteins, carbohydrate, etc; without most 

of the “bad” stuff we find in many quick meals. MRP’s are made 

to be very convenient and fast and are found in a variety of ways. 

• You can find meal replacement in: 

• Powders 

• Bar 

• Pre-Made Drink 

• Or Even Pastes

Fat Loss

• Caffeine is 99% orally bioavailable. 

• Levels tend to peak within 30-60 minutes. 

• passing through all biological membranes including the 

blood brain barrier. 

• The half-life is around 5 hours. 

• 80% of caffeine is metabolized to paraxanthine by 

CYP1A2. 

• Several direct pharmacological effects include 

• adenosine receptor antagonism, 

• release of intracellular calcium, 

• phosphodiesterase inhibition, 

• and GABA receptor antagonism.

adenosine 

G i 

AC 

Ca 2+ 

NT 

Release 

A1 

RECEPTOR 

Other pathways 

ATP 

CELLULAR EFFECTS 

Energy metabolism 

Smooth muscle contraction, 

vasoconstriction 

NT Release (Ca 2+ channel flux) 

cAMP 

Protein 

Kinases

Caffeine 

G i 

AC 

Ca 2+ 

NT 

Release 

A1 

RECEPTOR 

Other pathways 

ATP 

CELLULAR EFFECTS 

Energy metabolism 

Smooth muscle contraction, 

vasoconstriction 

NT Release (Ca 2+ channel flux) 

cAMP 

Protein 

Kinases

Caffeine's metabolites and their 

respective actions follow: 

• 1. Theobromine: 

• Theobromine serving as a vasodilator. 

• 2. Theophylline: 

• Theophylline relaxes the smooth muscles and 

increases heart rate efficiency. 

• 3. Paraxanthine: 

• Paraxanthine aids lipolysis.

Conjugated Linoleic Acid content of common foods 

FOOD 

Typical mgs of CLA per 

gram 

% of CLA present 

as c9, t11 isomer 

Lamb 5.6 92 

Homogenized 

cow's milk 

Homogenized 

cow's milk 

5.5 92 

4.8 84 

Butter 4.7 88 

Cottage cheese 4.5 83 

Fresh ground 

beef 

Sharp cheddar 

cheese 

4.3 85 

3.6 93 

Chicken 0.9 84

Green Tea 3 

• You can find green tea in several different ways. 

• You may find them in capsule or tablet form as a supplement, in 

tea form to be enjoyed as a drink, or even in leaf form to be used 

topically for sunburns or pain. 

• The recommended dose for the tablet or capsule form should be 

around 300-600mg daily before or with meals. 

• If you are going to enjoy green tea, as a tea, it is recommended that 

you use 1 teaspoon of tea leaves with 1cup of boiling water three 

times daily with or before meals. 

• Green Tea does contain caffeine and should be avoided directly 

before bedtime to prevent insomnia.

The Benefits Of Green Tea I 

• Tannins - A group of simple and complex 

phenol, polyphenol, and flavonoid 

compounds. 

• Green tea after a meal can aid in digestion

Other Benefits Of Green Tea I 

• Catechins - Catechins are a category of 

polyphenols. 

• In green tea, catechins are present in 

significant quantities, more specifically; 

• epicatechin (EC), 

• epigallocatechin (EGC), 

• epicatechin gallate (ECG) 

• and epigallocatechin gallate (EGCG).

Other Benefits Of Green Tea II 

• A cup of green tea may provide 10-40mg of 

polyphenols. 

• Green tea extracts rich in EGCG 

(epigallocatechin gallate) are thought to increase 

fat metabolism. 

• EGCG makes up about 10-50% of the total 

catechin content and appears to be the most 

powerful of the catechins - with antioxidant 

activity about 25-100 times more potent than 

vitamins C and E.

Other Benefits Of Green Tea III 

• Flavonoids - Flavonoids are plant pigments, 

and are found in most fresh fruits and 

vegetables. 

• They may aid in protecting against infection. 

Deficiency can result in a tendency to bruise 

easily.

Other Benefits Of Green Tea IV 

• Theanine - theanine is a unique amino acid 

found in the leaves sencha. 

• Theanine is quite different from the polyphenol 

and catechin antioxidants for which green tea is 

typically consumed.

Interactions With Medications I 

• Adenosine (used for irregular heart rhythm): 

Green tea inhibits action of adenosine. 

• Green tea contains Vitamin K and can make 

coumadin (warfarin) ineffective or less effective. 

The use of green and aspirin together may 

increase your risk of bleeding. 

• Beta-lactam Antibiotics (examples include 

cephalosporins and penicillins): 

Green tea may increase the effectiveness of 

beta-lactam antibiotics by reducing bacterial 

resistance to treatment. 

• Benzodiazepines (used for anxiety;) , Green tea 

reduces the sedative effects of benzodiazepines.

Interactions With Medications II 

• Beta-blockers :Green tea can increase blood 

pressure in people taking beta blockers. 

• Clozapine Green tea can reduce the 

effectiveness of clozapine if green tea is taken 

less than 40 minutes before taking clozapine. 

• Ephedrine Green tea and ephedrine together 

will increase the incidence of agitation, tremors, 

insomnia, and weight loss.

Interactions With Medications III 

• Lithium (for treatment of mania and 

depression): 

Green tea can reduce blood levels of lithium (a 

medication used to treat manic/depression). 

• Monoamine oxidase inhibitors (MAOIs) (used 

for treating depression; examples include 

phenelzine and tranylcypromine): 

Green tea and MAOI's taken together may cause 

hypertensive crisis (severe increase in blood 

pressure).

References for Green Tea 

• Chantre P, Lairon D. Recent findings of green tea extract AR25 (exolise) and 

its activity for the treatment of obesity. Phytomedicine 2002:9:3-8. 

• Durlach PJ. The effects of a low dose caffeine on cognitive performance. 

Psychopharmacol 1998;140(1):116-9. 

• Imai K. Nakachi K. Cross-sectional study of effects of drinking green tea on 

cardiovascular and liver diseases. BMJ 1995;310:693-696. 

• Inoue M, Tajima K, Mizutani M, et al. Regular consumption of green tea and 

the risk of breast cancer recurrence: follow-up study from the Hospital-based 

Epidemiologic Research Program at Aichi Cancer Center (HERPACC), 

Japan. Cancer Lett 2001;167:175-82. 

• Bushman JL. Green and cancer in human: a review of the literature. Nutr 

Cancer 1998;31(3):151-9. 

• Schulz V, Hansel R, Tyler VE. Rational Phytotherapy: A Physician's Guide to 

Herbal Medicine. Terry C. Telger, trans. 3 rd ed. Berlin , GER:Springer, 1998. 

• Ross GW, Abbott RD, Petrovitch H, et al. Association of coffee and caffeine 

intake with the risk of Parkinson disease. JAMA 2000;283:2674-9.

L-Carnitine I 

• Between two and four grams of L-carnitine should be 

taken one hour before exercise, for two weeks . 

• Some studies show positive results and others show no 

significant improvements. However, no adverse effects 

have been reported from L-carnitine use. This indicates 

that carnitine supplementation will produce either 

beneficial results or none at all . 

• Taking the right amount of carnitine is important to 

derive the benefits reported in scientific studies. For 

nutritional purposes or as part of a cardiovascularwellness 

program, 500 to 1,500 mg per day of L- 

carnitine should maintain tissue levels of carnitine. 

Lower levels of 100 to 500 mg may also be useful if 

taken on a regular basis.

Immune Function

Immune Function in preparation for 

• Antioxidants 

competition 

• Vitamins and Minerals 

• Alpha Lipoic Acid

11 

Antioxidants

Antioxidants 

• Exercise increased generation of free radicals 

• more antioxidants are commercially available especially from 

plant extracts 

• Virtually all researchs to date has focused on ascorbate, 

tocopherol, and selenium to the exclusion of thiols, 

bioflavinoids & carotenoids, 

12

Antioxidants in human tissues 

Endogenous production 

Bilirubin 

Catalase 

Coenzyme Q10 (Ubiquinone) 

Cysteine 

Glutathione 

Histidine 

Protein Sulfhydryl group 

Superoxide Dismutase 

Taurine 

Urate 

Dietary Source 

Anthocyanidins , Procyanidolic oligomers 

Vitamin C 

Beta –Carote & Carotenoids 

N-acetyle-L-cysteine 

Bioflavonoids 

Mannitol 

Methionine 

Plant Phenolic Acids 

Polyphenols (Tannins) 

Synthetic Antioxidants (BHA,BHT,TBHQ 

Zinc salts . Vitamin E 

13

General Antioxidants in Exercise 

Supplementation with Vitamin C: 

• Some of studies just reported doses (500-1000 mg/d) for 

more than 3 weeks found improved: 

• Efficacy of submaximal work loads, 

• peak work capacity, 

• muscular strength, 

• prevention of Exercise oxidation of blood glutathione, 

14

• Some of studies just reported doses (500-1000 mg/d) for 

more than 3 weeks found decrease in: 

 

• post exercise lactate 

• Heart rate 

 


Supplementation with Vitamin C: 

• Total energy cost of work 

• Oxygen debt 

• Oxygen consumption 

• Pulmonary ventilation 

• Blood glucose 

 

 

• Post-race upper respiratory tract infection 

15


• Supplementation with Vitamin E: 

• Some of studies just reported doses (400-1600 IU/d) for more 

than 3 weeks found decrease in: 

• Lower exercise blood lactate levels 

• Blood lipid peroxides 

• Leakage of muscle enzymes (including CPK) 

• Oxygen debt 

• Post exercise DNA damage 

• Especially in free radical production 

16

Alpha Lipoic Acid 

• Alpha Lipoic Acid (ALA) is an antioxidant used to: 

• Help prevent different diseases 

• Regulate blood sugar -which is important for the reduction of body fat 

• Fight free radicals 

• Delay muscle fatigue by helping to deliver energy into the muscles. 

• Main function of Alpha Lipoic Acid (ALA) is to increase the 

production of glutathione. 

• It is recommended that you should take 100 – 200 mg of Alpha 

Lipoic Acid (ALA) 2 – 3 times daily. 

• Alpha Lipoic Acid (ALA) may work better with vitamins such as 

Vitamin C, E, and glutathione. 

• For safety reasons, you should consult with your doctor before using. 

• In lactating or pregnancy periods, or if you have a thiamin deficiency 

Athletes should NOT use Alpha Lipoic Acid (ALA).

Supplement Combination

Supplement Combination 

• Colostrum ~ 60 g 

A 

• Creatine ~ 1.5 g 

• Carnitine ~ 1.5 g 

• Coenzyme Q10 ~ 75 mg


• Creatine ~ 10-20g 

B 

• HMB ~ 3 g


C 

• L-glycine ~ 0.12 mg/kg Body Weight 

• L-arginine ~ 0.47 mg/kg Body Weight 

• D/L-methionine ~ 2.33 mg/kg Body Weight 

• L-aspartate ~ 1.73 mg/kg Body Weight 

• L-Trp ~ 0.50 mg/kg Body Weight 

• L-Phe ~ 0.41 mg/kg Body Weight 

• L-His ~ 0.39 mg/kg Body Weight 

• L-Pro ~ 0.29 mg/kg Body Weight 

• D-ribose ~ 1.73 mg/kg Body Weight 

• Magnesium Phosphate ~ 1.49 mg/kg Body Weight


• Phosphates (mix of sodium – potassium) 1g with 

every serving of Creatine 

D 

• Only short duration loading phase ( 6 days)


• Whey Protein ~ 40 g 

E 

• Glutamine ~ 5 g 

• BCAA ~ 3 g


• Zinc ~ 15 - 30mg 

F 

• Magnesium ~ 6 – 8 mg/Kg

Good Luck

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Additional References 

‣ Sports Nutrition: “A guide for the professional working 

with active people. 3 rd Edition. ADA and Christine A. 

Rosenbloom PhD, Rd, Editor. 2000. 

‣ ACSM Health and Fitness Journals 

‣ Eat Smart, Play Hard. Liz Applegate, PhD. 2001. 

‣ The Health Professional’s Guide to Popular Dietary 

Supplements. Allison Sarubin, MS, RD. 2000. 

‣ Jacqueline R. Berning, PhD, RD. Assistant Professor, 

University of Colorado, Nutrition Consultant 

‣ Robert Murray, PhD, FACSM, Director, The Gatorade 

Sports Science Institute.

In The Name Of Allah The Compassionate The Merciful

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