SUPPLEMENTATION SUPPSUPPLEMENTATION
VOLUME I, ISSUE 1 11/24/09
MICDS
Inside this issue:
Will Southworth Due 11/24/09
SUPPLEMENTATION Dietary Supplement: To take “a product orally that contains one or more ingredients (as vitamins or amino acids) that are intended to supplement one's diet and are not considered food” (1) Supplements vary from preworkout and postworkout to weight loss and weight gain to vitamins and minerals. Ingredients range from taurine and creatine to nitric oxide (NO) and pro-
tein. Sales of these supplements are on the rise with creatine sales increasing by over 730%, but over 25% of these supplements contain things that are not on the label. Whatever one’s goal is, a supplement can help them achieve that goal, but exactly how safe are some of these supplements?
POST WORKOUT SUPPLEMENTS If you feel like your not getting what you want out of workouts, then a postworkout supplement might be for you. These supplements contain nutrients from creatine and
protein to glutamine and taurine (6). They contain all the nutrients needed to build muscle and get one the look he was not able to achieve before. Maybe one has hit a plateau, a post-
workout supplement may give him the edge jolt needed to up the weight again. For more information, go to bodybuilding.com.
Protein Powder
2
Weight Gainers
3
Pre-workout
4
Is creatine safe?
5
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SUPPLEMENTATION
PROTEIN To body builders, protein is extremely important. Protein is one of the main nutrients needed to build muscle. “Proteins are differently arranged strands of aminoacids.” (6). How many grams of protein should one take in a day? Most say one needs 1.5 g per pound of your bodyweight.
I.E. if one weighs 150 lbs, then they would need 175 g of protein per day. There are many different types of protein, including whey protein, whey protein isolate, whey protein concentrate, soy protein, milk protein, egg protein, meat protein, and casein. The most important, immediate post work-
out protein is whey protein isolate (WPI) (7). WPI “represents the height of protein efficiency. Protein is essential for building muscle, and one would be well suited to at least try a protein supplement. For more information, call 314416-8800
WEIGHT GAIN SUPPLEMENTS “To catch the reader's attention, place an interesting sentence or quote from the story here.”
Sports have varying requirements. Some, like football depending on ones position, require one to gain weight. Depending on how much weight one needs to gain, a weight gain supplement, or “gainer” as it is commonly called in the
supplement world, may be needed. Gainers are supplements which contain over 500-600 (7) calories per serving. But of course there are different gainers, varying in amount of protein, creatine, calories, etc… So depending on
tein, and under 1 gram of creatine (6). There is a gainer available for everyone and every need, one just needs to figure out their goal, and go from there. For more information, call 1-314-416-8800
one’s needs, there is a gainer right for him. For example, Optimum Nutrition’s Serious Mass contain over 1,100 cal per serving as well as 51 g protein and 2 g creatine (5), while Cytosport Cytogainer contains only 540 cal, 54 g of pro-
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V O LU M E 1 , I S S U E 1
PRE-WORKOUT SUPPLEMENTS (PWO’S) Ever feel tired before hitting the gym? Think you need that extra boost before you go lift? Then maybe a preworkout supplement is for you. Pre-workout supplements are supplements one would take 1-2 hours before going to the weight room (6). They are designed to give an
boost to enable one to get more reps or stack on more weight. “Nitric Oxide is the ingredient that just about every pre workout has in it which separates them from other supplements.” (6). For more
information, go to Bodybuilding.com.
CREATINE: IS IT SAFE? Creatine: one of the most controversial muscle building g supplements to this date. The controversy behind creatine involves putting too much strain on the kidneys, which could lead to kidney problems in the future. Creatine aids the muscle building and recovery process by being absorbed into
ones’ muscles. Studies have been done that show there are not many short term side effects of creatine, but those reported include dehydration, cramping, diarrhea, and upset stomach (1). Long term studies have shown no health risks, that is if one uses the suggested dosage. Only so much
for those organs. but if abused, the excessive amount of creatinine may put too much strain on the kidneys and livers causing problems later in life (6). So if taken properly, creatine is a safe, helpful muscle building supplement. For more
information, call 1-877 -991-3411.
creatine can be absorbed, this means if one uses 5g of creatine a day (normally the suggested dosage), not all of that will be absorbed, what is not absorbed is called creatinine (1). Creatinine is “excreted” through the liver and kidneys (1). In normal doses, this excretion is OK
"Summary research papers continue to flood the scientific journals and insights into the biological activity and potential clinical uses of nitric oxide (NO): a gas controlling a seemingly limitless range of functions in the body. Each revelation adds to nitric oxide's already lengthy resume in controlling the circulation of the blood, regulating activities of the brain, lungs, liver, kidneys, stomach and other organs." (May 1996 prepared for the Royal Society and Association of British Science Writers)
Bibliography "Absolute Creatine - Creatine Articles." Absolute Creatine . N.p., n.d. Web. 23 Nov. 2009. <http://www.absolute-creatine.com/4.htm>. (1) "Bodybuilding.com - BSN Syntha-6 - Lean Muscle! On sale now!." Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site.. N.p., n.d. Web. 23 Nov. 2009. <http://www.bodybuilding.com/store/bsn/synth.html>. (2) "Bodybuilding.com - NO Nitric Oxide Information and Product Listing! NO Nitric Oxide FAQ!." Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site.. N.p., n.d. Web. 23 Nov. 2009. <http://www.bodybuilding.com/store/no2.html>. (3 "Bodybuilding.com - Optimum Micronized Creatine Powder - Minimum 99.9% Pure On sale now!." Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site.. N.p., n.d. Web. 23 Nov. 2009. <http://www.bodybuilding.com/store/opt/crea.html>. (4) "Bodybuilding.com - Optimum Serious Mass - Weight Gainer! On sale now!." Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site.. N.p., n.d. Web. 23 Nov. 2009. <http://www.bodybuilding.com/store/opt/sm.html>. (5) Brady, Buffed Out. Email interview. 23 Nov. 2009. (6) (Resource as well as source) Doe, Kevin. Phone interview. 23 Nov. 2009. (7) (Resource as well as source) "HIGH PERFORMANCE SPORTS NUTRITION SUPPLEMENTS by 1st Phorm." 1st Phorm :: The Foundation of High Performance Nutrition. N.p., n.d. Web. 23 Nov. 2009. <http://www.1stphorm.com/high_performance_nutrition.html>. (8) Merriam-Webster. Merriam-Webster's Collegiate Dictionary, 11th Edition. Springfield: Merriam-Webster, 2003. Print. (9) (Resource as well) Kuss, Tricia Ann. " Creatine conjures up controversy ." The Carillon. N.p., n.d. Web. 23 Nov. 2009. <http://www.carillon.uregina.ca/ jan22.98/sports/sports3.html>. (10) "Whey Protein: The Best Protein For Building Muscle." How To Gain Weight and Build Muscle Fast. N.p., n.d. Web. 23 Nov. 2009. <http://www.gain-weight-muscle-fast.com/whey-protein.html>. (11)
About the author– Will Southorth is a freshman at MICDS in Saint Louis, MO, and is now lifting weights in the off-season between football and baseball. He is also currently taking Optimum Nutrition’s Serious Mass and Cytosport Muscle Milk.