Dietary supplements

A dietary supplement, as defined by the Dietary Supplement Health and
Education Act (DSHEA) of 1994 is a product (other than tobacco)
intended to supplement the diet that contains one or more of the
following dietary ingredients:
•Vitamin
•Mineral
•Herbs
•Amino acid
•Concentrate,metabolite, extractor acombination of theabove
Canbe in theform of tablets,powders, soft gels, liquids,
barsetc
103rd CongressPublicLaw103-417. Dietarysupplementshealthandeducationact of1994

•Dietary supplements are not intended to be used as a food or as a sole
item of ameal or diet.
•In a study of NCAA athletes at a Division I university, Froiland et al.
(2005) reported that 23% of the athletes take dietary supplements
atleast5 times aweek
•73% of theathletestakeenergy drinks (Gatorade,Red bull)
•61.4% take calorie replacers (Boost, Slim-Fast) and bars (PowerBar,
Personal Edge)
•47% takemultivitamins
103rd CongressPublicLaw103-417. Dietarysupplementshealthandeducationact of1994

VARIETYOF SUPPLEMENTSINPADUKONE-DRAVIDCENTREFOR
SPORTSEXCELLENCE

•Body carbohydrate stores provide an important fuel
sourcefor thebrainandmuscle duringexercise
•Optimal performance is achieved in competitive events
or training by modifying the timing, amount and type of
carbohydrate food and drinks according to the demands
of thesession and theindividual needs of theathlete.
•Optimal diet benefits include improved and consistent
performance, enhanced recovery, ideal body weight and
composition, andreduced risk of injury
https://www.srasanz.org/sras/sugar-and-health/role-carbohydrates-athletes/

•A carbohydrate rich meal or snack 1-2 hours prior to
exercise can provide a good fuel source to meet the
demands of generalexercise.
•During shorter periods of exercise (less than 45
minutes), carbohydrate intake during exercise is not
considered tobe necessary
•Carbohydrate-rich foods with a moderate to high
glycemic index is recommended for a post-exercise meal,
the most readily available source for muscle glycogen
synthesis

GatoradePerform-Orange
591ml
RECOMMENDATIONS FOR USE : Startyour drinkin the firstminutes ofthe race,then drink in small quantities every 15 to20
minutes. Drink500 ml/hour. It is recommended tomaintain avaried,balanced diet anda healthy lifestyle. Only use this drink in case
ofintense muscular effort.
STOCKADVICE : After opening, keep refrigerated andconsume within 3 days.
LEGAL NOTICE : It is important tomaintain a varied,balanced diet, anda healthy lifestyle.

Sugar/StarchDigestion– 180Capsules MANSportsIso-CarbPowder,1080g NOWSportsCarboGain Powder,8lbs

•Protein is one of the most popular dietary
supplements marketed to athletes and physically-
activeindividuals.
•Recommended to increase muscle mass, to prevent
protein catabolism during prolonged exercise, to
promote muscle glycogen resynthesis following
exercise, andtoprevent sports anemia
•Resistance athletes need 1.6–1.7g protein/kg body
weight while endurance athletes need approximately
1.2–1.4g/kg
LambertC:Macronutrientconsiderationsforthesportofbodybuilding.SportsMedicine.2014

•Whey and colostrum are two forms of protein that
aretheorizedtobe ergogenic.
•A significant effect of colostrum supplementation
wasfound on a 50-meter sprinttime.
•Ingestion of whey protein after exercise resulted in
increase in muscle protein net balance, resulting in net
muscle protein synthesis
LambertC:Macronutrientconsiderationsforthesportofbodybuilding.SportsMedicine.2014

OPTIMUM NUTRITION
GOLDSTANDARD100%
WheyProteinPowder,
DoubleRichChocolate2
Pound
Warnings: For adults only. Consult physician if pregnant, taking medication or havinga medical condition. These statements have
not been evaluated by the Food andDrugAdministration. This product is not intended todiagnose, treat, cure orprevent any disease
Product description: Uses pureWhey Protein Isolates as the primaryingredient. Combined with ultra-filtered whey protein
concentrate, each serving provides 24 grams ofall-whey protein and5.5 grams ofnaturallyoccurring BCAAs which areprizedby
athletes fortheir muscle building qualities.

YogaProteinBars-20g(Chocolate
cranberry)
SFHRecoveryWheyProtein
(Chocolate)
TOPSECRET NUTRITION
EssentialAminoAcids (180capsules)
Gatoradeproteinshake,powderandbar

•Amino acids enhance performance by increasing
secretion of anabolic hormones, modifying fuel use
during exercise, preventing adverse effects of
overtraining,andpreventing mentalfatigue.
•Leucine, isoleucine, and valine called Branched-chain
Amino Acids (BCAAs) helps in muscle growth, protect
glycogen stores, increasing fat burn and reduce muscle
soreness
•Glutamine promotes muscle glycogen synthesis,
enhancesmuscularstrength.(considered ergogenic)
•Arginine is a substrate for nitric oxide (NO) synthesis,
a potent endogenous vasodilator that may benefit
bloodflowandendurancecapacity.
WilliamsMH: Factsandfallaciesofpurportedergogenicaminoacid supplements.ClinicsinSports

•Providing an ample supply of essential amino acids to
the muscle within 1–3 hours following exercise may help
tofurthermuscle proteinsynthesis.
•0.1 gram of essential amino acids per kilogram of body
weight (7 grams for a 70-kilogram athlete) during the 1st
few hours of recovery from heavy resistance exercise
produce a transient, net positive increase in muscle
proteinbalance.
•Small amounts of amino acids, combined with
carbohydrates, can transiently increase muscle protein
anabolism
WilliamsMH: Factsandfallaciesofpurportedergogenicaminoacid supplements.ClinicsinSports

OPTIMUM NUTRITION
BCAA's (Unflavored)
Product description: Contains 1000mg ofBCAA which areessential andmust be consumed through diet. They arethe building
blocks for muscle andaidboth endurance andrecovery. Optimum Nutrition BCAA's contain 500 mg of Leucine, 250 mg of
Isoleucine andValine. Used as a supplement toprotein powders oryour regulardiet, these BCAA's will help support recovery as well
as building lean muscle mass.

•Creatine is chemically known as a non-protein nitrogen;
acompound whichcontainsnitrogenbutis not aprotein
•It is synthesized in the liver and pancreas from the amino
acids arginine,glycine, and methionine
•Creatine monohydrate is the most effective ergogenic
nutritional supplement to increase high-intensity exercise
capacityandlean body mass during training.
•Recommendation- 0.3 grams/kg/day of creatine
monohydrate for at least 3 days followed by 3–5 g/d
thereaftertomaintainelevated stores
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496

•Vitamins function in the human body as metabolic regulators,
influencing a number of physiological processes important to
exercise or sport performance
•Many of the B-complex vitamins are involved in processing
carbohydrate and fats for energy production, form hemoglobin in
RBC that helps in oxygen delivery to the muscles during aerobic
enduranceexercise.
•Vitamins C and E function as antioxidants, important for preventing
oxidative damage to cellular and sub cellular structure and function
during exercise training
NationalAcademyof Sciences: Dietary Reference Intakes forVitaminA, VitaminK, Arsenic, Boron,Chromium,Copper, Iodine, Iron,Manganese,Molybdenum, Nickel, Silicon, Vanadium,andZinc.
2012,Washington,DC:NationalAcademy Press

MaxProtein
EssentialsVitaminC
capsules
Warnings: Consult a physician priortouse if you have anymedical condition. This product is notintended todiagnose, treat,
cure, orprevent any disease. For use as a dietary supplement only. This product is not intended toreplace a varied and balanced
nutrition. Keep out of reach of children. Storein a cool, dryplace.
Recommendation: take 1 capsule a day.

StrengthSportNutritionVitaminD3
capsules
Healthkartmultivitaminsoftgelatine
capsules
Nature’swayVitaminE 400IUsoft
gels
ZeninVitaminB complex capsules
(Vegetarian)

•The major minerals are Calcium, phosphorus, magnesium, sodium, chloride, potassium and
sulfur(Daily requirement-100mg/day or above)
•They help in enhancing the integrity of bones to withstand the impact during sports,
providing electrolytes lost insweatandprevent muscle cramps
•The trace minerals are iron, zinc, chromium, fluorine, copper, manganese, iodine,
molybdenum andselenium (Daily requirement-less than100mg/day)
•They help in oxygen transport, immunity, wound healing, protein synthesis, bone
mineralization,etc
NationalAcademyof Sciences: Dietary Reference Intakes forVitaminA, VitaminK, Arsenic, Boron,Chromium,Copper, Iodine, Iron,Manganese,Molybdenum, Nickel, Silicon, Vanadium,andZinc.
2012,Washington,DC:NationalAcademy Press

Safety Information: If you arepregnant, nursing, taking any medications, consult yourdoctor before use.
LegalDisclaimer: Dietary Supplement not formedicinal use.
Recommendation: take 2 tablets a day.
Product description: Iron is one ofthe most important minerals in human nutrition. As a key component of hemoglobin, it plays
a vital role in helping redbloodcells deliver oxygen toevery cell in the body. It'salsoan essential component ofenzymes involved
in fatty acid metabolism andenergy production.
NutriosysIron
Ferrousfumarate
65mg (90 Tablets)

FreyNutritionMineralComplex- 120
capsules
Now FoodsBONECALCIUMTablets
SaltStickCapsPLUS
100Capsules,withSaltand Minerals
VitalyteElectrolytePowderSports
DrinkMix, 80ServingsPerContainer

•If anathletewishes totakethis,he or she should usea standardizedproduct.
•Products should have the scientific name and quantity of the botanical clearly
identified on thelabel
•Athletesshould consultaphysician aboutpotentialdrug interactions
•Morethan1400 herbsareconsidered tobe safe for use(FDA)
Healthof welfare: DietaryReference Intakesforherbal supplements. 2014,Canada

Healthof welfare: DietaryReference Intakesforherbal supplements. 2014,Canada

Nowfoodsslimalumaplus
- 60Veg capsules
Warnings: For adults only. Consult physician if pregnant, taking medication or havinga medical condition
Product description: NOW Slimaluma Plus hasa patented extract of Carallumafimbriata, an edible succulent native toIndia.
Slimaluma has been clinically tested foruse in appetite control and weight management. NOW Slimaluma Plus also features the
ingredients Green Tea Extract andYerba Matefor their energizing effects.
Recommended use: 2 capsules/ day (45 mins before meals)

•ANABOLIC AGENTS/ PROHORMONES - Creatine
Monohydrate, Boron, Conjugatedlinoleic acid(CLA), etc
•FATREDUCERS- Caffeine, L-carnitine,Ephedrine, etc
•ANTICATABOLICS- Glutamine, Leucine, BCAAs, Whey,
Casein,etc
NOWFoodsL-Carnitine-500mg
NutrakeyCaffeine100capsule
Nutrition forAthletes, International Olympic CommitteeNutrition Working Group of theMedical and Scientific Commission oftheInternational Olympic Committee,Revisedand Updated in June2016

SUPPLEMENTSUSED BY
TEAMSPORTSATHLETES
HeatherHedrickFink, Practical Applications in Sports Nutrition, 2ND EDITION Paperback – 2009

SUPPLEMENTSUSED BY
STRENGTH/POWER
ATHLETES

SUPPLEMENTSUSED BY
ENDURANCEATHLETES

The WADA bans the following drug classes.
(2019-2020)
• Stimulants. Cocaine;Ephedrine; Methamphetamine; etc
• Anabolic Agents. Androstenedione; Boldenone, Testosterone,
etc
• Alcohol AndBeta Blockers. Atenolol; Metoprolol; Nadolol; etc
• Diuretics And Masking Agents. Bumetanide; Chlorothiazide;
etc
• Narcotics. Morphine; Nicomorphine;Oxycodone, etc
• Cannabinoids. Marijuana;Tetrahydrocannabinol,etc
• Peptide Hormones, Growth Factors, Related Substances And
Mimetics. Growth Hormone(GH); Human Chorionic
Gonadotropin (HCH), etc
• Hormone And Metabolic Modulators (Anti-estrogens).
Anastrozole; Tamoxifen, etc
• Beta-2 Agonists. Bambuterol; Formoterol; etc
https://www.wada-ama.org/sites/default/files/wada_2019_english_prohibited_list.pdf

• Athletes turn to supplements as they feel it’ll give them an edge over their
competitors
• In the NCAA study, 43.5% of the athletes were reported taking supplements
for health, 42.5% for strength and power improvement, 42.5% to increase
muscle gain.
• Male athletes tend to choose protein supplements, creatine for gaining muscle
mass andfatburn
• Females take vitamin & mineral supplements, weight loss supplements and
energyenhancers
•Example- Calciumor Iron supplements for eliminating deficiencies

• Expensive
• Mostly illegal – either by law or stated by international sports governing
bodies
• Manyareharmful tohealth
• Most probably do not helpatall
• Researchis limited – few humanstudies; small sample sizes; shortin duration
• They are frequently taken by athletes in quantities that are larger than
recommended
DISADVANTAGESOFTAKING
SUPPLEMENTS

•Dietary supplements do not have to undergo any studies
on safetyor efficacy prior toenteringthemarket
•The manufacturer gathers and interprets safety information
andsubmits totheFDA 75 days prior tomarketing.
•DSHEA since 1999 has required all supplements to be
labelled withingredients andfacts
•Manufacturers cannot claim that the product can cure
diseases, relieve health conditions, has pharmacological uses
asthenitwould be a drug & require FDA approval

•Manufacturers can make structure/function, nutrient
contentandhealthclaims
•Food labels are regulated by FDA but supplement labels are
not.
•Athletes must be aware that the supplement may contain
bannedsubstancesor maypose ahealthrisk upon them

•It ensures truth in advertising on supplement labels
•Prevents unfair competition and protects consumers from
unfairor deceptive practicesin themarketplace
•Can take action against the manufacturer for providing false
alarm

• The USP (United States Pharmacopenia) in 2003 developed
qualitystandardsfor dietarysupplements
• USP ensures that the product was manufactured using
GMP
• Athletesshouldbuyproducts withUSP verified symbol
• The manufacturing and labelling used by a larger company
willhavebetter standards

•Improving public information about use of dietary
supplements involves investments in professional training
programs, further studies of population and nutrient needs,
expanding the database information, enhancing
collaborations between governments and universities, and
translating dietary supplement research into useful
information for consumers, health professionals, scientists,
andpolicymakers.
•Future demonstration of efficacy from use of dietary
supplements requires high-quality clinical research using
rigorously-qualified products and compliance with
established guidelines for reporting of clinical trialresults

REFERENCES
1. AmericanDieteticAssociation,DietitiansofCanada:AmericanCollegeofSportsMedicine.Nutritionandathleticperformance.Journalofthe
AmericanDieteticAssociation.2000, 100:1543–46.10.1016/S0002-8223(00)00428-4
2. NationalAcademyofSciences:DietaryReferenceIntakesforEnergy,Carbohydrates, Fiber,Fat,ProteinandAminoAcids.2012, Washington,DC:
NationalAcademies
3. HeatherHedrickFink,PracticalApplicationsinSportsNutrition,2NDEDITION Paperback– 2009
4. LambertC:Macronutrientconsiderationsforthesportofbodybuilding.SportsMedicine.2014,34: 317–27.10.2165/00007256-200434050-
00004.
5. TiptonK: Ingestionofcaseinandwheyproteinsresultin muscleanabolismafterResistanceexercise.Medicine & Science in Sports& Exercise.
2014, 36:2073–81.10.1249/01.MSS.0000147582.99810.C5.
6. WilliamsMH:NutritionforHealth,Fitness& Sports.2005, Boston:McGraw-Hill
7. FAQson DietarySupplements".OfficeofDietarySupplements,USNationalInstitutesofHealth
8. NutritionforAthletes,InternationalOlympicCommitteeNutritionWorkingGroup oftheMedicalandScientificCommissionoftheInternational
OlympicCommittee,RevisedandUpdatedin June2016
9. FoodLabeling:HealthClaims;CalciumandOsteoporosis,andCalcium,VitaminD, and Osteoporosis U.S.FoodandDrugAdministration
10. NaclerioF,Larumbe-ZabalaE (2016)."EffectsofWheyProteinAloneorasPartofaMulti-ingredientFormulationon Strength,Fat-FreeMass,or
LeanBodyMassinResistance-TrainedIndividuals:AMeta-analysis"(PDF).SportsMed.46 (1):125–137.doi:10.1007/s40279-015-0403-
y.PMID26403469
11. NationalAcademyofSciences:DietaryReferenceIntakesforVitaminA,VitaminK, Arsenic,Boron,Chromium,Copper,Iodine,Iron, Manganese,
Molybdenum,Nickel, Silicon,Vanadium,andZinc.2012, Washington,DC:NationalAcademyPress
12. https://www.srasanz.org/sras/sugar-and-health/role-carbohydrates-athletes/
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496
14. https://www.uspnf.com
15. https://www.wada-ama.org/sites/default/files/wada_2019_english_prohibited_list.pdf

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