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Shopping for Nutritional Supplements
Products
Catalog
With help from Edmund
Burke, Ph.D., we've compiled this guide of 10 popular sports
supplements. This information is not intended as medical advice.
Creatine
Compound absorbed from animal foods (meat and fish) and
synthesized in the body. Stored in muscles. Forms CP and ATP,
high-energy molecules that fuel muscles.
Action:
Increases muscle size, strength, power, backup energy.
Strength: Yes
Speed: Yes
Endurance: No
Possible Side Effects:
Muscle cramping, diarrhea (with 5+ grams daily). Long-term risk
undetermined.
HMB
(beta-hydroxy-beta-methylbutyrate)
By-product of leucine, an essential amino acid found in dietary
protein and metabolized in the body.
Action:
Helps prevent muscle breakdown. May increase lean muscle mass and
decrease body fat when used with exercise.
Strength: Yes
Speed: Yes
Endurance: Yes
Possible Side Effects:
Abdominal cramping. Long-term effects undetermined.
Nitric
Oxide
Designed to help promote intense energy & full body pumps. Helps
amplify mental focus, performance, strength, & training intensity.
Action: Improves muscular endurance and ability to exercise longer.
Increases weight and fat loss.
Strength: Yes
Speed: Yes
Endurance: Yes
Possible Side Effects:
Minor stomach upsets.
Chromium
Essential mineral in whole grains, cheese, nuts, brewer's yeast,
fruits and vegetables. Glucose tolerance factor increases insulin
production; can be used immediately as fuel or stored for future
needs.
Action: Increases lean muscle mass. Decreases appetite and thus body
fat. Enhances muscle and liver glycogen storage, improving prolonged
aerobic endurance.
Strength: Yes
Speed: Yes
Endurance: Yes
Possible Side Effects:
Chronic use may lead to chromium accumulation. High levels
associated with DNA damage in animals; effects undetermined in
humans.
DHEA
(dehydroepiandrosterone)
Steroid hormhttp://www.keysupplements.com/search.asp?searchterm=dhea&I4.x=17&I4.y=11one produced by the adrenal glands. Natural DHEA
production is high in young adults, diminishes beginning age 30. May
convert to other hormones such as testosterone and estrogen and
influence secretion of human growth hormone.
Action: Helps decrease body fat and increase muscle mass.
Strength: Yes
Speed: Yes
Endurance: No
Possible Side Effects:
Women: excess facial hair and lowered HDL, or "good,"
cholesterol.
Men: prostate cancer, liver toxicity. Long-term effects unknown.
Antioxidants
Nutrients found in foods (beta-carotene, vitamin C, vitamin E and
selenium) and in the human body (coenzyme Q) that help counteract
the damaging effects of free radicals (a by-product of strenuous
aerobic exercise) on cell membranes.
Action: Bolsters the body's natural defenses. Helps prevent muscle
and tissue damage, thereby allowing an athlete to train more
effectively.
Strength: No
Speed: No
Endurance: Yes
Possible Side Effects:
Coenzyme Q: impaired anaerobic performance. Vitamin C: excess can
cause diarrhea. Vitamin E: fatigue, headaches. Beta-carotene: yellow
skin. Selenium: hair loss.
Glucosamine
sulfate
Basic constituent of human joint cartilage. Builds cells; inhibits
cartilage breakdown.
Action:
Relieves joint pain and inflammation; increases range of motion. May
relieve osteoarthritis symptoms.
Strength: Yes
Speed: Yes
Endurance: Yes
Possible Side Effects: Recommendations based on animal studies.
Long-term effects on humans undetermined.
Metabolic
optimizers (complete meal powders)
Supply carbohydrates, protein, fat, vitamins and minerals.
Action: Supply concentrated energy, carbohydrates and nutrients
during heavy training or weight-gain periods. Enhance recovery
following exercise.
Strength: Yes
Speed: Yes
Endurance: Yes
Possible Side Effects:
Nutrient deficiencies or excesses if routinely replacing regular
meals.
Whey
Protein Glutamine
Contains protein; supplies 20 amino acids, including glutamine,
needed for growth and repair of body tissues. Auxiliary energy
source when carbohydrate stores are low.
Helps meet increased protein needs during training and boosts
reserves. Glutamine may speed muscle recovery.
Strength: Yes
Speed: No
Endurance: Yes
Possible Side Effects:
May contain fewer essential nutrients than natural protein foods and
precipitate symptoms in lactose-intolerant individuals.
Sports
drinks/bars/gels
Supply fluids and/or carbohydrates in a convenient form to be
used before, during and after exercise.
Action:
Contains fluids and/or carbohydrates to prevent dehydration and
muscle glycogen depletion. Enhances exercise recovery.
Strength: No
Speed: No
Endurance: Yes
Possible Side Effects:
Gastrointestinal disturbances, particularly during exercise.
Nutrient deficiencies if routinely replacing regular meals.
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