Better Nutrition's sports supplements guide

Better Nutrition, June, 2004 by Edmund R. Burke

better nutrition's sports supplements guide

What Is It?                         Sources

Beta-hydroxy beta-methylbutyrate    Found in small quantities in
(HMB)                               catfish and citrus fruits; also
An anticatabolic compound that is   found in breast milk. Available as
a metabolite of the branched        a supplement in capsule form.
chain amino acid leucine.

Branch Chain Amino Acids            Leucine: brown rice, beans, meats,
(BCAAs)                             nuts, soy & whole wheat.
The essential amino acids:          Isoleucine: almonds, cashews,
isoleucine, leucine and valine.     chicken, eggs, meat, fish, seeds
                                    & sop. Valine: dairy, grains,
                                    meat, mushrooms, soy & peanuts.
                                    BCAA supplements also available.

Choline                             Whole grains, egg yolks, lecithin,
A vitamin-like substance, part of   legumes, meat, milk and soybeans.
the structure of acetylcholine      Supplemental forms include
and phosphatidylcholine--key        capsules and tablets.
components used for nerve
transmission.

CoQ10                               Mackerel, salmon and sardines.
(coenzyme Q10 or ubiquinone)        Found in small amounts in beef,
A naturally occurring metabolic     peanuts and spinach.
enzyme responsible for converting
food, oxygen and water into
materials needed for cellular
function.

Colostrum                           Supplemental forms include
After giving birth, all mammals     capsules, powder, lozenges and
produce a special milk called       tablets.
colostrum. Bovine colostrum is
secreted by cows during the first
few days after calving and is a
rich source of protein,
antibodies and growth factors,
such as insulin growth factors
(IgG and IGF-1).

Creative                            Creatine is manufactured in the
An intermediate compound used in    body during protein metabolism. It
the production of creatine          is available as a supplement and
phosphate. This molecule can help   is present in foods, mostly meat
provide energy during high or       and fish. Supplemental forms
speed events.                       include caplets and tablets.

Glutamine                           Found in raw spinach and parsley.
An amino acid that is known as a    As a supplement, it is commonly
"conditionally" essential amino     added to protein and recovery
acid for athletes and people        carbohydrate drinks.
under stress.

L-Carnitine                         Found in greater amounts in foods
(Carnitine)                         of animal origin and in lesser
L-Carnitine is a co-factor for      amounts in foods of plant origin.
several enzymes in the muscle       Supplemental forms include
cells.                              capsules, tablets and liquid.

Methyl-sulfonyl-methane             Found in oral supplement form or
(MSM)                               in an ointment for topical
A natural sulfur compound.          application to muscles and joints.
                                    Also available as a powder.

NADH                                Every living cell contains NADH,
(reduced B-nicotinamide adenine     which is present in meat, poultry
dinucleotide)                       and fish, but is destroyed during
A coenzyme that enables the         the cooking process. It is also
body's enzymes, or its cellular     found in yeast, and smaller
monitors, to function optimally.    amounts are present in plants.
                                    Supplements come in tablet form.

Phosphatidylserine (PS)             Available in only small amounts in
A phospholipid essential for        the diet. Supplemental forms of
healthy cell membranes              PS, derived from soybeans, are
throughout the body,                available as capsules and
especially in the brain.            softgels.

Pyruvate                            Red apples, vegetables, most
A three-carbon carbohydrate that    cheeses, and alcoholic beverages
is used in energy production and    such as beer and red wine. Also
fuel storage.                       available as a supplement.

Ribose                              Best taken as a supplement. While
A simple sugar that is used in      all living cells contain ribose,
the production of nucleotides.      there is not enough in food to get
Nucleotides are compounds such      the effects needed to sustain high
as ATP, DNA and RNA.                energy levels during strenuous
                                    exercise or ischemia (insufficient
                                    blood flow).

Vitamin C                           Berries, citrus fruits and green
Ascorbic acid; a water-soluble      vegetables. Supplemental forms
vitamin.                            include capsules, powder and
                                    tablets.

Whey Protein                        As a supplement in powder form;
A protein supplement derived        dissolves easily in water.
from milk.

What Is It?                         Uses/Benefits

Beta-hydroxy beta-methylbutyrate    It appears that this amino acid
(HMB)                               metabolite supports the body's
An anticatabolic compound that is   ability to minimize protein
a metabolite of the branched        breakdown subsequent to stress
chain amino acid leucine.           such as intense exercise. By
                                    minimizing protein break-down,
                                    HMB may cause an increase in
                                    muscle mass and strength.

Branch Chain Amino Acids            They are the building blocks of
(BCAAs)                             muscle protein. Together, they
The essential amino acids:          make up about 35 percent of the
isoleucine, leucine and valine.     amino acid content of muscle
                                    tissue. In addition, they are
                                    important for energy production
                                    during exercise.

Choline                             Choline is involved in the
A vitamin-like substance, part of   neurological processes responsible
the structure of acetylcholine      for muscular contraction.
and phosphatidylcholine--key        Researchers suggest that low
components used for nerve           levels of this chemical may
transmission.                       contribute to muscle fatigue.
                                    When marathon runners were
                                    supplemented with 2 grams of
                                    choline before an event, 7 out of
                                    10 improved their running times
                                    be over 5 minutes.

CoQ10                               Research has shown that CoQ10
(coenzyme Q10 or ubiquinone)        supplementation improves heart
A naturally occurring metabolic     function, oxygen consumption and
enzyme responsible for converting   exercise performance in cardiac
food, oxygen and water into         patients; it is used by athletes
materials needed for cellular       for increased energy production.
function.

Colostrum                           Growth factors (e.g., IGF-1) found
After giving birth, all mammals     in colostrum are proposed to help
produce a special milk called       increase muscle size, strength and
colostrum. Bovine colostrum is      power output. IGF-1 helps in the
secreted by cows during the first   regulation of muscular
few days after calving and is a     development, cartilage generation
rich source of protein,             and bone mending. Immune
antibodies and growth factors,      components (such as IgG) restore
such as insulin growth factors      immunity to immune-challenged
(IgG and IGF-1).                    athletes.

Creative                            Used as an energy source for
An intermediate compound used in    increased strength and power
the production of creatine          during highly anaerobic work.
phosphate. This molecule can help   Athletes such as weight lifters,
provide energy during high or       sprinter, jumpers and body
speed events.                       builders gain the most from
                                    creatine supplementation. It also
                                    allows for an increase in muscle
                                    mass because it increases ability
                                    for high-intensity training.

Glutamine                           Largest free-amino acid in the
An amino acid that is known as a    muscles and important for muscle
"conditionally" essential amino     growth and homeostasis. Glutamine
acid for athletes and people        is also important to immune
under stress.                       functioning. New studies show
                                    that glutamine is required for
                                    cellular replication in the immune
                                    system.

L-Carnitine                         L-Carnitine influences the
(Carnitine)                         metabolism of fatty acids,
L-Carnitine is a co-factor for      facilitating the transfer of
several enzymes in the muscle       long-chain fatty acids into the
cells.                              mitochondria for energy
                                    production. Increased metabolism
                                    of fatty acids can decrease the
                                    use of carbohydrates as an energy
                                    source.

Methyl-sulfonyl-methane             Many athletes and fitness
(MSM)                               enthusiasts rely on MSM to reduce
A natural sulfur compound.          pain, soreness and inflammation
                                    associated with injuries, strained
                                    or cramped muscles and over-
                                    extended joints. A study conducted
                                    at UCLA showed that athletes using
                                    MSM had improved recovery after
                                    hard training and had fewer
                                    medical office visits.

NADH                                Through a series of reactions in
(reduced B-nicotinamide adenine     the muscle cells, NADH is able to
dinucleotide)                       produce energy in the form of ATP.
A coenzyme that enables the         Therefore, a good supply of NADH
body's enzymes, or its cellular     optimizes energy production in the
monitors, to function optimally.    body. It also helps transform the
                                    amino acid tyrosine into the
                                    important brain chemical dopamine.

Phosphatidylserine (PS)             A 7-week study with strength-
A phospholipid essential for        trained athletes showed that PS
healthy cell membranes              can help reduce muscle soreness,
throughout the body,                cortisol levels and muscle damage.
especially in the brain.            PS-induced cortisol reductions
                                    could potentially improve muscle
                                    building and hasten one's
                                    recovery.

Pyruvate                            Improves athletic endurance by
A three-carbon carbohydrate that    enhancing glucose extraction,
is used in energy production and    which is the removal of glucose
fuel storage.                       from the blood circulating into
                                    the muscle cells. The muscles can
                                    then burn the glucose for energy
                                    if exercising or store it as
                                    glycogen for later use.

Ribose                              Produces energy required try
A simple sugar that is used in      muscle cells for strength and
the production of nucleotides.      endurance performance, and fuels
Nucleotides are compounds such      all of the metabolic reactions for
as ATP, DNA and RNA.                life itself. University studies
                                    show that it helps improve sprint
                                    performance and aids in ATP
                                    recovery after sprint exercise.
                                    Helps manufacture protein,
                                    glycogen and nucleic acids (RNA
                                    and DNA). In addition, ribose
                                    helps transfer energy from one
                                    compound to another, which is
                                    necessary for muscle cells.

Vitamin C                           Antioxidant vitamin necessary for
Ascorbic acid; a water-soluble      tissue growth and repair. Protects
vitamin.                            against infection, and strengthens
                                    the immune system. Studies have
                                    shown that it plays a part in
                                    increasing muscular strength,
                                    reducing lactic acid, sparing
                                    glycogen and reducing muscle
                                    damage.

Whey Protein                        It enhances the production of
A protein supplement derived        glutathione, one of the most
from milk.                          powerful antioxidants in the body.
                                    It also has the highest levels of
                                    BCAAs and has been shown to boost
                                    immune system functioning.

What Is It?                         How Much

Beta-hydroxy beta-methylbutyrate    3-5 grams/day during heavy
(HMB)                               training.
An anticatabolic compound that is
a metabolite of the branched
chain amino acid leucine.

Branch Chain Amino Acids            1,500-6,000 mg/day of leucine, and
(BCAAs)                             800-3,000 mg/day each for
The essential amino acids:          isoleucine and valine.
isoleucine, leucine and valine.

Choline                             600-1,200 mg/day.
A vitamin-like substance, part of
the structure of acetylcholine
and phosphatidylcholine--key
components used for nerve
transmission.

CoQ10                               100 mg/day.
(coenzyme Q10 or ubiquinone)
A naturally occurring metabolic
enzyme responsible for converting
food, oxygen and water into
materials needed for cellular
function.

Colostrum                           Much of the research on the use of
After giving birth, all mammals     colostrum for improved sports
produce a special milk called       performance recommends up to 20
colostrum. Bovine colostrum is      grams 3 times a day with meals.
secreted by cows during the first   Although colostrum can be used
few days after calving and is a     year-round, it is also effective
rich source of protein,             if it is just taken during
antibodies and growth factors,      competition season.
such as insulin growth factors
(IgG and IGF-1).

Creative                            A loading dose of 20 grams/day for
An intermediate compound used in    3-5 days and then 5-10 grams/day
the production of creatine          as a maintenance dose. Usually
phosphate. This molecule can help   taken with carbohydrates to aid
provide energy during high or       with its uptake by the muscle.
speed events.

Glutamine                           1-20 grams/day during periods of
An amino acid that is known as a    high muscular stress.
"conditionally" essential amino
acid for athletes and people
under stress.

L-Carnitine                         Normal use: 250-500 mg/day; in
(Carnitine)                         rigorous athletic regimens, 2-4
L-Carnitine is a co-factor for      grams/day. Make sure to use
several enzymes in the muscle       L-Carnitine, not DL-Carnitine,
cells.                              because the DL form can interfere
                                    with the normal function of
                                    L-Carnitine in the body.

Methyl-sulfonyl-methane             Many athletes find that taking 3-5
(MSM)                               grams/day helps relieve soreness
A natural sulfur compound.          and aids in recovery during hard
                                    or extensive training.

NADH                                2.5-5 mg/day or even other day.
(reduced B-nicotinamide adenine     Should be taken in the morning on
dinucleotide)                       an empty stomach.
A coenzyme that enables the
body's enzymes, or its cellular
monitors, to function optimally.

Phosphatidylserine (PS)             400-800 mg/day during hard
A phospholipid essential for        training.
healthy cell membranes
throughout the body,
especially in the brain.

Pyruvate                            5-10 grams/day.
A three-carbon carbohydrate that
is used in energy production and
fuel storage.

Ribose                              A loading close of 10 grams/day
A simple sugar that is used in      for 3-5 days and then a
the production of nucleotides.      maintenance dose of 3-5 grams/day.
Nucleotides are compounds such
as ATP, DNA and RNA.

Vitamin C                           500-1,000 mg 3 times a day. You
Ascorbic acid; a water-soluble      may have to work up to this dose
vitamin.                            to avoid gastrointestinal
                                    problems.

Whey Protein                        Up to 20 grams/day during periods
A protein supplement derived        of hard training.
from milk.