Haverford Athletics

Supplements

• Following the proper and healthy guidelines above is the best way to maximize performance. Supplementation should not be used as a replacement for a healthy diet but only as a complement, and is by no means necessary
• Results are not guaranteed and many times, use of supplements can get very expensive
• If you do take supplements, be sure to know exactly what you are putting into your body
  • NCAA Banned Drugs List
  • The National Center for Drug Free Sport - Resource Exchange Center
    • The Resource Exchange Center is a subscription-based service that exists to provide up-to-date, confidential and accurate information on dietary supplements, dangerous and/or banned (prohibited) substances, and provide interactive tools and educational materials to empower athletes to make healthy and responsible decisions. Subscribing organizations include the NCAA, MLB, NFL, PGA TOUR, state high school associations and many others.
      • REC Login Information: Click on REC Login (top right of home page)
      • Select Organization's Logo: NCAA
      • Choose Organization: NCAA Division III
      • Password: ncaa3
  • Dietary Supplements Fact Sheet 
  • Also, read this interesting article from Sports Illustrated (PDF) which details the vagueness of the sports supplement world
• Legal supplements which have proven through evidence–based research to be effective when combined with a carefully planned exercise program include:
  • Beta-alanine
    • An amino acid derivative which has the potential to increase workout capacity in strength and power athletes
  • Caffeine
    • May increase fat oxidation and increase thermogenesis while not adversely affecting fluid-balance
    • In exercise where fatigue occurs in 30-60 minutes, caffeine can enhance performance
    • Best used pre-workout
    • Caffeine Poster
  • Creatine
    • Is produced naturally in low amounts (~1 gram/day) and can be found in meat, poultry, and fish
    • Combines with phosphate to form phosphocreatine (PCr). PCr serves as the cells' "energy reservoir" to provide rapid phosphate-bond energy to resynthesize ATP. This is important for energy reactions lasting up to 10 seconds
    • Has been shown to increase muscle strength, power, and lean body mass (muscle) with no gain in fat mass, and even have a positive influence on brain performance
    • There are no studies that have shown long term effects on the kidney in healthy individuals
    • Studies have proven that long-term creatine supplementation does not cause cramping when proper hydration guidelines are followed, and does not significantly affect clinical markers of health in athletes
  • Fish Oil-Omega 3 Fatty Acids
    • Can promotes cardiovascular health
    • Related to lower likelihood of high hostility and may reduce the incidence of depression in different at-risk populations
  • Protein Supplementation
    • Protein requirements depend upon several factors including body weight, body composition, rate of growth, physical activity level, type of physical activity, adequacy of energy and CHO intake, and illness or injury
    • Endurance exercise alters Pro metabolism and increases amino acid oxidation leading to increased Pro needs. The increase in need is dependent upon the intensity and duration of the exercise, with higher intensity and longer bouts of exercise associated with increased Pro needs
      • Research supports a range in Pro needs from 1.2 to 1.4 grams of Pro per kilogram body weight for endurance athletes such as marathoners
    • Most athletes are meeting or exceeding their Pro requirements through diet. There are, however, some athletes at risk for inadequate Pro. These individuals are typically restricting caloric intake in order to achieve a low body weight and generally include wrestlers, gymnasts, dancers, and runners. Inadequate Pro intake increases an athlete's risk for injury and chronic fatigue
    • Protein requirements
    • Research does not support Pro intake in excess of 2.0 grams per kilogram body weight. Excess Pro intake is associated with dehydration, and may be related to excessive urinary calcium losses and inadequate CHO intake
    • It is known that CHO are the most efficient source of energy pre-exercise, and for the storage of energy post-exercise. Recent research suggests that protein may also aid in enhancing glycogen replacement after exercise by stimulating the action of insulin, a hormone that transports glucose from the blood into the muscles
    • Branched chain amino acids, particularly leucine, have been suggested to be ergogenic for both endurance and strength/power performance
    • The non-essential amino acid (synthesized by the body) glutamine has known immune benefits and when combined with CHO, can reduce fatigue
    • Nutrient timing is essential
      • Eating a Pro-CHO combination before (within an hour), during, and immediately after exercise will help with recovery and maximize results