Supplementa=on$ • Try$to$keep$things$simple$ • Mul=$ • Fish$oils$ • Supplement$at$key$=mes$ • CLA$ during$the$day;$ • ALA$ • Breakfast$ • Green$tea$extract$ • Pre$and$post$workout$ • Aminos$/$Recovery$ • Night$=me$ • Magnesium$ • Pre$Meals$ • ZMA$ • PM$nutrients$ • Deal$with$health$and$basics$1 st $ $ • Specialist$Icing$on$Cake$stuff$ • Cycle$specialist$ supplementa=on$aaer$that$ • Mul=$func=oning$nutrients$
BCAAS$ • Prevent$muscle$protein$breakdown$ • Increases$muscle$protein$synthesis$ • Provides$poten=al$cogni=ve$benefits$following$ exercise$ • Reduc=on$in$fa=gue$ • Reduc=on$in$DOMS$ • Probable$benefits$for$liver$and$joint$protec=on$ • You$feel$beAer$when$you$take$them$and$probably$ burn$more$fat$ (Int$J$Sports$Med.$1997$Jan;18(1):47R55)$ $ • Reference:$J$Int$Soc$Sports$Nutr.$2011$Dec$14;$8.23 $
Carni=ne……$ • AcetylRLRcarni=ne$is$a$deriva=ve$of$carni=ne$and$is$a$ precursor$to$the$molecule$acetyl$coenzyme$A,$ important$in$the$citric$acid$cycle$ • NRacetylRcarni=ne$also$assists$in$the$transporta=on$of$ longRchain$faAy$acids$into$the$mitochondria$for$betaR oxida=on$ • BetaRoxida=on$is$the$process$in$which$faAy$acids$are$ broken$down$in$mitochondria$to$generate$AcetylRCoA,$ the$entry$molecule$for$the$citric$acid$cycle$ • The$carni=nes$also$have$significant$an=oxidant$ac=vity,$ providing$a$protec=ve$effect$against$lipid$peroxida=on$ and$oxida=ve$stress.$
Role$of$carni=ne$on$exercise$and$exercise$performance$$ The$belief$that$carni=ne$aids$spor=ng$performance$by$enhancing$βRoxida=on$in$mitochondria$may$be$quite$ controversial.$This$is$because$some$studies$have$found$it$to$have$no$impact$on$VO2$max.$Thus,$more$inves=ga=ons$ have$been$carried$out$to$assess$the$extent$to$which$LRcarni=ne$supplementa=on$could$impact$exercise$and$how$a$ person$recovers$from$that$exercise.$$ $ One$hypothesis$proposed$that$carni=ne$may$have$an$impact$on$the$cardiovascular$system$–$centrered$on$decreasing$ hypoxic$stress$and$improving$blood$flow$to$muscles.$$ $ Studies$have$been$carried$out$as$a$result$of$these$hypothesis$to$find$out$if$there$is$any$truth$behind$them.$Resul=ng$ data$has$shown$that$with$carni=ne$supplementa=on$=ssue$damage$following$exercise$has$been$reduced$in$rela=on$to$ hypoxic$stress.$Similarly,$there$has$been$a$significant$decrease$in$purine$markers,$free$radical$genera=on$and$muscle$ soreness$following$exercise$with$LRcarni=ne$supplementa=on.$$ $ Researchers$have$iden=fied$a$solid$conclusion$from$these$studies,$with$evidence$that$LRcarni=ne$is$not$a$dangerous$ supplement.$Similarly,$it$appears$to$be$effec=ve$in$reducing$post$exercise$stresses$in$humans$aaer$training.$More$ studies$will$need$to$carried$out$in$order$to$assess$the$extent$to$which$carni=ne$supplementa=on$is$effec=ve$in$different$ types$of$training;$e.g.$aerobic$and$anaerobic.$$ $ $ $ Reference:$Med$Sport$Sci.$2012;59:135R42 .$
Dirty$young$Rats…..$ Lipoic$acid$is$a$potent$an=oxidant$and$has$the$ability$to$protect$and$repair$ • ageRinduced$mitochondrial$DNA$damage,$thereby$upRregula=ng$ mitochondrial$func=on$and$improving$energy$produc=on$ Animal$studies$have$shown$that$supplementa=on$with$lipoic$acid$has$ • drama=c$effects$on$improving$ageRrelated$declines$in$mitochondrial$ func=on$ Lipoic$acid$reverses$the$decline$in$oxygen$consump=on,$increases$ • mitochondrial$membrane$poten=al,$decreases$levels$of$ROS$and$markers$ of$lipid$peroxida=on,$increases$ambulatory$ac=vity$and$improves$the$ageR associated$decline$of$memory,$increases$the$levels$of$an=oxidants,$and$ restores$the$ac=vity$of$key$enzymes$ Interes=ngly,$numerous$studies$have$shown$that$acetylRLRcarni=ne$in$ • combina=on$with$lipoic$acid$increases$cellular$metabolism$and$lowers$ oxida=ve$stress$beAer$than$either$compound$alone$ Liu$J.$The$effects$and$mechanisms$of$mitochondrial$nutrient$alphaRlipoic$ • acid$on$improving$ageRassociated$mitochondrial$and$cogni=ve$ dysfunc=on:$an$overview.$Neurochem$Res.$2008$Jan;33(1):194R203.$
Vitamin$E$ • Prevents$Lipid$peroxida=on$–$protec=ng$muscle$membranes$ • Therefore,may,support,other,lipid,supplementa:on,programs, • 400mg/day$supported$training$adapta=on$at$al=tude$(SimonR Schnass,$1988)$ Coenzyme$Q10$(CoQ10) $ • Present$in$high$quan==es$in$the$heart$muscle$and$has$ shown$a$wide$range$of$benefits$in$Cardiac$Pa=ents$$ • Essen=al$cofactor$in$the$produc=on$of$adenosine$ triphosphate$(ATP)$$ • CoQ10$is$a$powerful$an=oxidant$and$scavenger$of$free$ radicals.$ • Supplementa=on$(100mg/day)$reduces$oxida=ve$stress$ and$increases$peak$power$produc=on$during$exercise$ (Cook$et$al.,$2008)$ • Energy*ProducJon*and*AnJoxidant*properJes*infer*a* possible*role*in*muscular*healing*
$ $ Fish$Oils$
$$$Your$body$burns$more$calories$aaer$a$meal$with$fish$oil$ We$know$that$fish$oils$are$a$massively$important$part$of$our$diet,$they$help$to$improve$inflamma=on$following$ intense$training$and$cogni=ve$func=on$with$prolonged$supplementa=on.$Is$it$possible$that$they$can$also$help$to$ increase$fat$loss?$See$the$next$slide$for$a$study;$
Study:* Canadian$researchers$at$the$University$of$Guelph$carried$out$an$experiment$on$a$number$of$men$with$spiky$ insulin$levels$to$find$out.$$ It$has$been$found$that$fish$oils$help$to$maintain$muscle$mass$following$strength$training$whilst$also$increasing$ energy$expenditure.$Similarly,$those$who$consume$fish$oils$regularly$are$less$fat$than$those$who$don’t.$It$is$fair$ to$say$that$fish$oils$make$a$posi=ve$contribu=on$to$body$composi=on.$$ $ A$study$was$carried$out$over$a$period$of$14$days$$on$subjects$with$metabolic$syndrome$–$caused$by$being$ overweight$and$diabe=c.$The$subjects$were$required$to$eat$higher$concentra=ons$of$nR3$faAy$acids$$over$the$14$ day$span$and$were$measured$at$the$end$of$the$14$days.$Results$showed$no$change$in$bodyweight$or$fat$loss$ Increased$post$prandial$energy$expenditure$with$foods$ during$exercise$or$at$rest.$However,$there$was$an$increase$in$energy$expenditure$at$the$end$of$every$meal.$$ containing$2g$/$EPA$each$day$$ $ Energy$expenditure$had$increased$by$approximately$ 51.3%.$$ $ To$conclude,$fish$oils$may$s=ll$have$an$effect$on$body$ mass.$Interes=ngly,$supplementa=on$=mes$are$ important$here$–$it$seems$that$spreading$the$intake$of$ fish$oils$across$a$day$and$meal=mes$may$have$more$of$ an$effect$than$taking$fish$oils$all$at$once.$This$is$due$to$ the$thermic$effects$following$a$meal.$$ Reference:, Can'J'Diet'Pract'Res.'2001'Winter;72(4):201/4. $
Six$weeks$of$fish$oil$–$lose$a$pound$in$body$fat$and$gain$a$pound$in$lean$mass$ Researchers$in$the$US$found$that$giving$22$test$subjects$4$capsules$of$1g$fish$oil$each$day$and$another$22$ subjects$safflower$oil$showed$dis=nctly$different$results$aaer$6$weeks.$$ $ There$was$no$difference$in$gain$of$lean$body$mass$in$the$ An=Rcatabolic$effect$–$increasing$lean$mass$ subjects$taking$safflower$oil.$But$for$those$supplemented$ with$1g$fish$oil$showed$an$increase$in$lean$body$mass$of$ half*a*kg.** Interes=ngly,$cor=sol$levels$went$down$in$those$on$ fish$oil$supplementa=on.$Cor=sol$is$a$catabolic$ hormone$associated$with$muscular$breakdown$ following$overtraining.$Preven=ng$cor=sol$ accumula=on$in$the$muscle$=ssue$will$result$in$ increased$lean$mass$and$decreased$fat$mass.$$ Reference:, J'Int'Soc'Sports'Nutr.'2010'Oct'8;'7:'31. $
Fish$oil$capsules$reduce$fat$rolls$ Study:* A$2$month$study$on$women$subjects$with$type$2$diabetes$showed$that$with$fish$oil$supplementa=on$ their$fat$levels$reduced$and$their$tummy$rolls$shrunk.$$ This$is$because$faAy$acids$that$are$found$within$fish$oils$‘delay$the$growth$of$fat$cells’.$$They$also$have$a$role$in$ fat$burning$and$muscle$building$during$die=ng$and$exercise.$$ $ Switch$on$fat$burning$genes$ During$the$study$the$women$subjects$were$split$into$2$groups,$where$one$group$was$given$a$placebo$and$the$ other$group$was$given$a$modest$amount$of$fish$oil$to$take$daily$(around$3g$fish$oil$a$day).$$ $ Results$showed$that$total$fat$mass$in$the$women$taking$fish$oils$decreased$and$results$were$sta=s=cally$ significant$compared$to$the$placebo$group.$$Researchers$believed$this$to$be$associated$with$the$reduc=on$and$ control$of$inflammatory$genes$within$the$fat$cells.$$ $ $ References :'Am'J'Clin'Nutr.'2007'Dec;86(6):1670/9. $
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