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FOREWORD
Americans spend more than $30 billion per year on nutritional supplements, vitamins, minerals,
and meal replacements. Reasons for supplement use vary from person-to-person; almost
half of users take them to improve overall health, about one third claim they just want to
maintain health, and less that one quarter use supplements because they were recommended
by a health care provider (NIH Survey). Whatever your reason for taking supplements, you are
probably interested in knowing: what does this specific product do, how does it work, and
how do I take it?. Sometimes these questions are difficult, if not impossible to answer! Unlike
food and medications, the U.S. Food and Drug Administration does not have the authority to
review dietary supplement products for safety and effectiveness before they are marketed to
the public. This leave the overwhelming task of determining the usefulness of these products
to consumers.
With hundreds of new supplements entering the market every year, who has the time to analyze
the effectiveness and risk of each product? Even if you do have time, most people dont have
the background knowledge in chemistry, pharmacology, and physiology to determine if a
specific supplement is right for them. So, who do you trust to deliver valid information? Many
consumers are becoming more reliant on sources such as websites, advertisements, friends,
and experts. This creates opportunities for the spread of misinformation and false health
claims. The best way to get accurate information is through reading peer-reviewed scientific
articles, as these must undergo a rigorous process to ensure the data is valid and reliable.
Unfortunately, these articles often require a paid subscription and can be full of jargon, making
accessibly to the general public problematic. In this book, the authors dove into this scientific
literature to make this complex information more accessible for you!
A growing body of research supports the connection between diet and performance, enticing
many people to continue trying new supplements. While this book does not include an
exhaustive list, it should be used as a starting point for those interested in learning more
about common dietary supplements, vitamins, and minerals. As you will see, several common
supplements are well understood and established while many others need further study. We
hope this book will help you, the consumer, make the best decisions possible to meet your
personal health and performance goals.
Directions: Beta-Alanine increases are not fully maximized in a short period and
the upper limits for saturation have not fully been discovered yet (27). However,
a month of supplementation should yield noticeable performance changes (27).
Supplementation is not time sensitive and slowly accumulates carnosine in the
muscle. Therefore, maintaining a daily, consistent regimen is the best method
to reaping the benefits of beta-alanine. There appears to be a positive linear
relationship between beta-alanine supplementation and muscle carnosine
concentrations, with 80% increased levels after 10 weeks. (14).
Dosage: Effective doses ranging from 3-9mg/kg body weight (equivalent to 1.5-
3.5 cups of coffee) produce a significant performance improvement (4).
Notes: Caffeine can be found in many sources, ranging from coffee, to energy
drinks, and even chocolate (4).
Furthermore, caffeine should be
noted for its side effects. Even in
the context of intelligent dosing,
caffeine may still produce a diuretic
effect. Also, daily, chronic use may
result in an increased tolerance
and dependency (4).
Mechanism(s): Creatine is found in all cells of the body, with the highest
concentration in the muscle (~95%) (43). Creatine has the cellular function
of maintaining stable energy status in the cell. Ultimately, it recycles ATP, our
biological energy currency (11).
Creatine is one of the most scientifically founded supplements, with a plethora
of evidence to back its efficacy in athletic endeavors (11).
More recent research has investigated creatine as a cognitive supplement with
promising results (6, 36, 37, 41, 54).
Dosage: Loading Phase: 4x5g (20g total split evenly throughout the day)/ 7
days (31)
Maintenance Phase: 3-5g/daily (31)
Directions: Garlic can be purchased in supplemental form; however, you can also
reap the benefits through food.
The evidence on Spirulina is still relatively new, therefore overconsumption may
not be wise above the recommended daily dose. Also, since ingestion frequency
hasnt been fully parsed out, it would be pragmatic to start on the lower end
before increasing daily dosage.
Ebook Title | 11
SUPPLEMENT: L-CARNITINE
Dosage: Up to 2-3g of L-Carnitine daily appear to be safe and effective (4, 28,
47).
Notes: Existing research does not heavily support the use of L-Tyrosine
supplementation for increased production of adrenaline, norepinephrine, nor
dopamine. However, it can act as a buffer in times of acute, high stress situations,
where norepinephrine may be depleted (55).
WATER SOLUBLE
FAT SOLUBLE
Notes: Certain vitamins and minerals are common deficiencies among the
American population. These include Vitamin D, Magnesium, Iron, Folic Acid, etc.
It may be more pragmatic to individually supplement with these, as opposed to
taking a singular umbrella pill.
There is some weaker evidence that excess vitamin and mineral consumption
could be detrimental (39, 49), however the consensus is that they are benign at
worst (25, 32).
When possible, nutrients should be consumed through whole, minimally
processed foods. While there are exceptions, absorption of many vitamins and
minerals are aided by the context of the food they are in. The various bioactive
components work synergistically to impart greater health benefit (21).
Ebook Title | 17
SUPPLEMENT: VITAMIN D
Dosage: The RDA recommends 600 IU of Vitamin D (21), however more current
research suggests that a more optimal dose of 800IU/day, and up to even
5000IU/day for fast metabolizers (8, 23).
Mechanism(s): Whey protein is one of the constituents of milk, along with casein.
Whey is a high biological value protein, containing all essential amino acids. It
also has a high amount of the branched-chain amino acids, of which leucine, in
particular, is measured as a proxy for muscle protein synthesis (9).
Ultimately, whey protein is supplemented to augment recovery and enhance
muscle growth after training (38).
Directions: The media would have you slamming a protein shake before, during,
and within two nanoseconds of your training period. The evidence base is much
less definitive (24).
Without too much context, a general guideline would be to consume your whey
protein within relative proximity of your training bout. The closeness in timing of
the post-workout shake becomes more important if your training session spans
over two hours, if you did not have a small amount of protein in your pre-workout
meal, or a combination of the two factors (24).
A key characteristic of quality protein supplements is the presence or availability
of an amino acid list. Companies that do not list their individual amino acid totals
per serving may be hiding shady practices, in which cheap, low quality amino
acids are added to the powder to boost total protein content.
Notes: There are as many options for purchasing whey protein as there are
choices for picking an outfit of the day.
Three primary forms of whey protein exist on the market. Whey protein isolate is
standard 90% protein, while concentrate is between 35-80% protein by weight
(12). Whey protein hydrolysate refers to a process that refines the particles into
even smaller fragments, eliciting a faster rate of absorption and even a greater
capacity to reduce soreness (10). These benefits will be most desirable to those
who train multiple times per day. Keep in mind, however, that hydrolysate has a
steeper price tag.
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