STRENGTH

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STRENGTH

• STEROIDS
• PROHORMONES
• CREATINE
• PROTEIN POWDERS

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Steroids

• Synthetic forms of testosterone.
• Bind to nucleus inside muscle cells.
• At therapeutic doses, steroids do not increase
  muscle size
• Non-therapeutic doses (250 3200 mg/wk) do
  increase muscle size and strength
• Steroids are considered controlled substances

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Steroids

• 2002 Monitor the Future Report
• 2.5 of 8th graders
• 3.5 of 10th graders
• 4.0 of 12th graders

• Centers for Disease Control
• 5.8 of 9th graders
• 4.9 of 10th graders
• 4.3 of 11th graders
• 4.3 of 12th graders

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Steroids

• Street/Slang Terms for Steroids
• Arnolds
• Gym Candy
• Juice
• Pumpers
• Stackers
• Weight Trainers

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Steroid Risks

• Cardiovascular system
• heart attacks
• enlargement of the heart's left ventricle
• Liver
• cancer
• peliosis hepatis
• Skin
• acne and cysts
• oily scalp
• Psychiatric effects
• homicidal rage
• mania and delusions

• Hormonal system
• men
• infertility
• breast development
• shrinking of the testicles
• women
• enlargement of the clitoris
• excessive growth of body hair
• both sexes
• male-pattern baldness
• Musculoskeletal system
• short stature
• tendon rupture

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Steroids

• 100 types of steroids
• In the news - Tetrahydrogestrinone (THG)
• Is not a dietary supplement, in fact it does not
  meet the dietary supplement definition.
• It is a purely synthetic "designer" steroid
  derived by simple chemical modification of
  another anabolic steroid that is explicitly
  banned by the U.S. Anti-Doping Agency.

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Prohormones

• Androstenedione
• Dehydroepiandrosterone (DHEA)
• Androstenediol
• Others

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Androstenedione

• Androstenedione is classified by the Food and
  Drug Administration as a dietary supplement.
• Androstenedione is banned by IOC, USOC, and NCAA

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Androstenedione

• First study in 1962 on two German females
• Prompted interest in androstendione as an
  alternative to steroids
• Subsequent studies with better design show little
  promise
• New prohormones being developed

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Androstenedione

• Most studies show an increase in estrogen and DHT
  (male pattern baldness and enlargement of
  prostate)
• Increases in testosterone are mixed and dose
  dependant
• Small reductions in HDL with greater than 200
  mg/day for more than 4 weeks

• More effective in women and older men
• Some prohormone supplements contain actual
  steroids

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Creatine

• Increased interest following 1992 Olympics
• Found in meats and formed from three amino acids
• Enters cells via sodium transporter protein
• Limit to the amount stored within muscle cells
• 60-70 of creatine is lost to the urine.

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Creatine

• Increases energy levels (ATP) inside muscle cells
• Creatine is NOT a vitamin, mineral, an amino acid
  or protein.
• Creatine is NOT essential to the diet

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Creatine

• Typical dose
• Loading doses of 20-25 g/day 12 lbs of beef
• 5 g in solution provides maximal absorption
• 2 g/day maintenance dose
• Can increase muscle creatine from 0-50
• Initial levels inside muscle
• Diet
• Also increase muscle water content (swelling)

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Creatine

• What are the risks?
• Research studies show no greater increase in
  cramping, dehydration, etc with creatine

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Creatine

• 300 studies on creatine
• Meta-analysis
• Misik Kelley. Am. J. Med Sports, 2002.
• No effect
• Dempsey et al. J. Fam Pract, 2002.
• Yes for bench press and squats
• No for arm curl and cycle sprinting
• Nissen Sharp. J. App Phys, 2003
• Small increases in strength (1.09/wk)
• Small increases in lean mass (0.36/wk)

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Creatine

• Summary
• Small gains in muscle size and strength
• Unfounded results. Note how creatine is linked to
  other supplements.

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Protein
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Protein

• No solid evidence that more than the recommended
  amount of protein offers any advantage.
• Timing over Amount?

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Protein Balance 1
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Protein Balance 2
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Protein

• Anabolic window is 1-2 hours post-exercise
• 0.1 g/kg promote a positive balance in
  post-exercise
• Ingesting repeated amounts of protein may open
  additional windows
• If anything, less protein response in training
  individuals less damage so less synthesis
• The type of protein seems to not influence
  protein synthesis

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WEIGHT LOSS

• STIMULANTS
• APPITITE SUPPRESSANTS
• FAT BLOCKERS
• DIURETICS

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Stimulants

• Amphetamines
• Ephedrine
• Cocaine
• Ecstasy
• Caffeine
• Others

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Amphetamines

• Increase energy expenditure
• Decrease appetite
• Very addictive

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Ephedrine

• Found in
• Metabolife
• Ripped Fuel
• Diet Fuel
• Stacker 3
• NaturalTRIM
• Hydroxycut
• Xenadrine RFA-1
• Metab-O-Lite
• Metabolift
• Up Your Gas
• Truckers Luv It
• Yellow Jackets

• Also know as
• Ephedra
• Ma Huang
• Chinese ephedra
• Ephedra sinica
• Sida cordifolia
• Epitonin Pseudoephedrine
• Norephedrine
• Norpseudoephedrine

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Ephedrine

• Molecular structure similar to amphetamine and
  norephedrine (phenylpropanolamine)
• Ephedra is banned by the NFL, the NCAA and the
  Olympic Committee

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Ephedrine

• Found in weight loss pills such as Xenadrine
• Increase energy expenditure
• Decrease appetite
• Modest, short term effects
• No long term studies

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Ephedrine

• Arrhythmias
• Sudden death

• Tachycardia
• Hypertension
• Insomnia
• Nausea
• Dizziness
• Kidney stones
• Seisures
• Strokes
• Ischemia

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Ephedrine

• Increase in energy production
• Exercise also increases energy production
• Heat stroke
• Baltimore Oriole pitcher, Steve Belcher

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Ephedrine

• More reported adverse reactions due to ephedrine
  than other herbal products
• If a supplement is herbal is it safe?
• If a supplement is natural is it safe?
• If a suppplement is sold over the counter is it
  safe?
• No! No! and No!

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Summary

• When I was young we asked athletes, What type of
  workouts do you do? Now, young athletes ask,
  What type of supplement are you taking? -
  Johnny Gray, Bronze Medalist 800 meters 1992 and
  winner of 2000 Millrose games at age 39

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Dietary Supplements and PerformanceJohn Emmett,
Ph.D. Brian Pritschet, Ph.D.Eastern Illinois
University, Charleston

• Endurance
• Muscle Size Strength
• Body Composition Alterations