Performance Enhancing Substances: Do they Enhance Performance? Diana Sugiuchi, RDN/LDN

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1 Performance Enhancing Substances: Do they Enhance Performance? Diana Sugiuchi, RDN/LDN

2 Disclosures None

3 Objectives Learn which performance enhancing substances have been shown to be beneficial to athletes Learn which substances may be of no benefit or harmful to athletes Discuss how to make recommendations to athletes

4 Supplements Protein supplements Whey Plant-Based Individual Amino Acids Caffeine Beetroot juice Tart cherry juice

5 Use Caution With Supplements An estimated 23,000 emergency department visits in the United States every year are attributed to adverse events related to dietary supplements. Such visits commonly involve cardiovascular manifestations from weight-loss or energy products among young adults. Supplements certified by 3 rd party labs such as USP or NSF are considered gold standard. Focus on foods that increase performance. Geller A, et al. N Engl J Med 2015; 373:

6 Whey Protein Supplements Whey Protein Concentrate Whey protein concentrate typically contain from 25 to 80% whey protein by weight. Whey protein concentrate is also likely to contain significant amounts of lactose, fat, and other milk components, reflecting its origin as a by-product of cheese production. Whey Protein Isolate Whey protein isolate is produced by filtration of milk proteins produced as a byproduct of commercial cheese-making. Whey isolates should contain at least 90% whey protein, and the filtration process should ensure that they are virtually free from the presence of lactose, fat and cholesterol. Whey Protein Hydrolysates Whey protein hydrolysates are produced by partial enzymatic hydrolysis of whey proteins, resulting in a high content of peptides and free amino acids.

7 Whey Protein Supplements Some protein powders don't contain the amount of whey protein that is declared on the label -- known as "protein spiking." Whey protein is expensive, so unscrupulous manufacturers throw in nitrogenous compounds (creatine, taurine, glycine and alanine) to artificially inflate the amount of protein. Individual amino acids may not further increase protein synthesis above and beyond the intact protein present in the product.

8 Plant Based Protein Supplements Soy protein isolate is frequently used in commercially available bars and powders. No risk from estrogen-like substances Soy protein can lower LDL cholesterol Complete protein 30g soy protein per day in form of supplements is well-tolerated Pea, hemp, rice, oat and other plant-based protein powders are on the rise Not complete sources of protein Not as bioavailable as whey or casein Unless athlete is vegan, they may be better off with whey or casein. AND Evidence Analysis Library

9 Do athletes need protein supplements? Current recommendations are 1g/kg 1.8g/kg body weight Most athletes, particularly endurance athletes, can meet this through eating a wide variety of foods with protein included at meals and snacks Food sources provide more variety of amino acids than supplements Work with athletes to dispel beliefs that more=better Emphasize that CHO intake also necessary for recovery at 1.5g/kg body weight Discuss protein timing with athletes Some may need supplements, i.e. vegan, picky eaters, food allergies, etc.

10 Caffeine Caffeine has beneficial effect on endurance exercise, but not short-term, high intensity exercise. 1-5mg/kg has beneficial effects. This is amount of caffeine in 4 oz 20 oz coffee for 80kg individual Energy drinks and caffeine supplements can be very dangerous and should be discouraged, especially with adolescents. Burke LM. Appl Physiol Nutr Metab Dec;33(6): doi: /H

11 Beetroot Juice Beetroot juice has been shown to improve athletic performance for endurance events. Can also be helpful to acclimatizing to altitude Ideal dose is 500mL 3 hours prior to exercise This amount may not be realistic for many athletes; shots of beetroot juice may be better tolerated. Bakker E, et al. Nitric Oxide 2015; 50:58-64 Webb A, et al. Hypertension.2008; 51:

12 Tart Cherry Juice Tart Cherry juice can aid in muscle recovery following strenuous exercise Significant increase in isometric strength and antioxidative capacity with decreased inflammation. Can also aid in sleep and is beneficial for individuals with osteoarthritis or gout. 8 ounces juice or 2 tbsp. concentrate twice per day is recommended dosage. Palatable and easy to mix into smoothies or other beverages. Howatson G, et al. Scand J Med Sci Sports Dec;20(6):

13 Thank you! Diana Sugiuchi, RDN/LDN nourishfamily.com verticaldropnutrition.com