1. Supplementation in
Advance Lifting
By
Bhuvaneshwari

2. THE PRESENT STATE OF AFFAIRS
•Enhance /Optimise performance – various methods
•Based on physiological , biological factors
Doping – two types
•Upstream doping – Bad
•Downstream doping – Good
• Both types of doping are complementary,
• Downstream doping - the negative effects of the former.

3. LEGAL AIDS
Water vs sports drinks
Water - excellent for preventing/reducing dehydration.
But, it contains no carbohydrate which has a two-fold role:
3. Provides energy to maintain work for a longer period
4. Can help the absorption of water from the intestine into the body.
Sports drinks are usually one of three types:
• Hypertonic: contain large amounts of carbohydrate to provide
energy.
• Isotonic: contain approx. same amount of carbohydrate
as is in our blood.
3. Hypotonic: contain less carbohydrate.

4. PROTEIN SUPPLEMENTS
High Protein Diet Claims
• Protein supports muscle growth
• Protein increases muscle strength and mass
• Weight training increases protein requirement dramatically Protein improves
recovery
The Research Shows
• Protein intake of greater than 2 gr/kg of body weight per day does not increase
the rate of muscle growth.
• Many athletes take in more protein than required.
• Many protein supplements contain additives that have no health benefit.
• Added protein intake does not enhance recovery.
Tips and Cautions
• High Protein diets increase risk of certain cancers
• High Protein diets increase calcium excretion and increased risk of osteoporosis
• High Protein diets lead to a reduced intake of vitamins, minerals, fiber
and phytochemicals

5. Glucosamine Claims
• Protect cartilage against damage from weight-bearing exercise
• Slows cartilage breakdown
• Stimulates cartilage growth
• Cures arthritis
Research Shows
• Glucosamine plays a role in maintenance and repair of cartilage
• Glucosamine stimulates cartilage cells to synthesize cartilage building blocks
• Glucosamine may have an anti-inflammatory action by interfering with
cartilage breakdown
Tips and Cautions
• Glucosamine is most effective for early arthritis when cartilage is still present
• Glucosamine is less effective for severe arthritis
• Glucosamine appears safe, however, more long-term research is needed to
determine effectiveness

6. Ribose Claims
• Increases the synthesis and reformation of ATP
• Improves high power performance
• Improves recovery and muscle growth
• Quickly restores energy levels in heart and skeletal muscles
Research Shows
• Ribose does improve the heart's tolerance to ischemia in patients with coronary
heart disease (CHD)
• The only research that supports a ribose supplement comes from research on
patients with heart conditions who lack the ability to synthesis ribose in the first
place.
• There is no research published in peer-reviewed journals that shows an athletic
performance benefit

7. CREATINE
Is it for you...?

8. Creatine Supplements and Exercise
Goal -
•Increase muscle phosphocreatine , make more ATP available to
fuel the working muscles.
• Improves an athlete's ability to perform repeated bouts of short,
high-intensity exercise before becoming fatigued.
Research on Creatine Supplementation
•Improves high power performance during a series of repetitive high power output
exercise sessions.
•Requires high intensity training to be effective, but supplementation does not replace
training.
•Does not increase endurance.
•Does not exert an anabolic effect.

9. Creatine Supplementation: Tips and Cautions
• Reports of more muscle cramping, strains, and pulls with use.
• Increased renal stress / damage.
• Increased risk of heat illness - athletes should up fluid intake with
creatine.

10. What is the recommended dosage for Creatine
Monohydrate?
•Dosage for pure creatine monohydrate is approximately
10-30 grams/day for a power athlete
•Many creatine products coming in the market nowadays
•Creatine dosage depends on the type of creatine
monohydrate supplement taken .

11. Optimal Creatine supplementation seems to
include :
Loading phase for about 4 days
Reduced maintenance phase
Washout Phase
Individuals have varying responses to creatine
depending upon their personal needs.

12. Creatine Dosage Instructions
loading phase - maintenance phase - wash out phase
•Loading Phase: This loading dose ranges no more than 20 to 30 grams
per day
• Can also calculate the dose otherwise - according to body weight
( Take around 0.3 grams of creatine/kilogram of your body weight)-
•. This dosage should be divided into 3 to 4 daily dosages.
Maintenance Phase :
•A maintenance dose of 2 - 5 grams of creatine / day is recommended
required to maintain the level of saturation within the muscles.
•This just needed to replace the amount of creatine that has degraded
the whole day.

13. Wash Out Phase:
•After the completion of loading and maintenance phases wash out
phase is recommended.
•Wash out phase is recommended so that the body recovers from
the abnormally high creatine levels often associated with creatine
supplementation.
•Most sport practitioners advice a wash out phase of 1 month.

16. Creatine and Glutamine
An example individual weighs 180 pounds at 12% body fat. Lean mass is
determined to be 158 pounds, or 72 kg. The individual has predominant
protein in their diet and consumes red meat frequently
.The baseline creatine dose is computed to be 72 kg * 0.2 g / kg = 14 grams.
Glutamine dose is set at 72 kg * 0.3 g / kg = 22 grams.
Glutamine will be divided into 3 doses: pre-workout, post-workout, and pre-
bedtime. This equates to 7 grams pre-workout, 7 grams post-workout, and 8
grams pre-bedtime.

17. Creatine will be "ramped up".
Week 1:
Creatine: 5g post-workout, 2g before bed.
Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.
Week 2:
Creatine: 11g post-workout, 3g before bed.
Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.
Week 3:
Creatine: 16g post-workout, 5g before bed.
Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.
Week 4:
Creatine: 5g post-workout, 2g before bed.
Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.
Week 5:
All supplementation ceases (cycle is complete).

18. Banned or Regulated Ergogenic
Aids
Ephedrine - Drug derived from the plant Ephedra
equisetina.
•It has been used for hundreds of years as a CNS
stimulant and a decongestant.
•A synthetic form of the drug, pseudoephedrine, is a
common ingredient in over-the-counter and prescription
cold and allergy products.
•Ma huang is an herbal form of ephedrine called
ephedra that is contained in many herbal products
available in health food stores (often along with
chromium).

19.  Ephedrine Claims
 Increases body fat loss
 Improves athletic performance
 Improves concentration
 Research Shows
Research has found no effect of ephedrine on strength,
endurance, reaction time, anaerobic capacity, or
recovery time after prolonged exercise
 Ephedrine products have been found to contain from 0%
to 100% of the amount listed on the label
 Side effects vary and do not correlate with the amount
consumed
 Caffeine potentiates the effect of Ephedrine and the
combination can be dangerous

20. Tips and Cautions
Ephedrine is banned by the NCAA and the IOC
FDA has documented 40 deaths and more than 800 side effects
linked to Ephedrine use
Side effects include:
•Irregular heart rate
•Elevated blood pressure
•Dizziness
•Headache
•Heart attack
•Stroke
•Seizure
•Psychosis
•Death

21. Caffeine
•Its been used by endurance athletes for years
•Improve endurance and alertness .
•It is one of the best-researched nutritional supplements,
•The scientific evidence suggests that, in moderation, it
has no adverse health effects.
Caffeine Claims
•Improves athletic performance
• Increases energy
• Delays fatigue
• Improves fat burning by
increasing fat metabolism
• Spares muscle glycogen

22. Contd
 Research Shows
 Acts as a central nervous system (CNS) stimulant
 Raises epinephrine levels
 Increases alertness
 Delays fatigue
 May slightly spare muscle glycogen
 Does not promote body fat loss

23. Tips and Cautions
•3-6 mg/kg of caffeine one hour prior to exercise improves overall
endurance
• Side effects include nausea, muscle tremor, palpitations and
headache
• Increases the effect of (potentiates) ephedrine side-effects ,
Hence should not be taken together.
• Acts as a diuretic, so adequate fluid intake is crucial

24. Anabolic steroids (anabolic-androgenic steroids) are synthetic
versions of the male hormone testosterone. They are a class of drugs that are legally
available only by prescription to treat a variety of conditions that cause a loss of lean
muscle mass.
How Do Anabolic Steroids Work?
Anabolic steroids are testosterone derivatives taken to enhance muscle
development , strength or endurance
They do so by directly increasing the muscle protein synthesis , as a result
muscle fiber repair faster , becomes large than the average person
They delay fatigue and create a feeling of euphoria

25. Clenbuterol
Clenbuterol (Clen) is a selective beta-2 agonist/antagonist and a bronchodilator
sometimes prescribed for obstructive pulmonary disease. Like anabolic steroids it can
increase lean muscle mass, but it also has potentially serious side effects.
DHEA
DHEA (dehydroepiandrosterone) is a natural steroid prohormone that's produced by
the adrenal glands. The body then converts DHEA to male and female sex hormones
(estrogen and testosterone). DHEA supplements have been marketed as anti-aging
supplements but research on this is limited at this time.

26. Effects of Anabolic Steroid Abuse
Delayed growth in adolescents
Tendon rupture
Increased LDL cholesterol, Decreased HDL cholesterol
High blood pressure& Heart attacks
Enlargement of the heart's left ventricle
Cancer
Jaundice & Hepatitis
HIV/AIDS
“Roid rage" - rage and aggression / Mania
Delusions

27. New list of banned substances and methods
1. List of banned substances
A. Stimulants
B. Narcotics, both natural and synthetic
C. Anabolic agents
D. Diuretics
E. Peptide and glycoprotein hormones and analogs
II. Banned methods
A. Blood doping
B. Pharmacological, chemical or physical manipulation
III. List of substances under restriction
A. Alcohol
B. Marijuana
C. Local anesthetics
D. Corticosteroids
E. Beta-blockers

28. Other Aids To Performance
BLOOD DOPING AND ERYTHROPOETIN
Blood doping and erythropoetin (EPO) are 2 different
processes.
The theory behind the two however is the same:
Blood doping
•RBC are removed from the body and stored.
• The body then replenishes the RBC which have been taken.
•After approx. 5 weeks, when the body has replaced the RBC, the
originals are infused back into the body.
•Hence the total concentration of RBCs has increased.
EPO
•This is a hormone that stimulates the body to create more RBC
itself.

29. Who benefits?
All endurance athletes.
Potential Risks
Increased concentration of RBCs increases blood viscosity, which puts a
strain on the heart and might lead to blood clots and heart failure

30. • Supplementation may provide you with the results that you
are looking for.
•No supplement can replace the fundamental elements of a
fit, healthy lifestyle.
•These include sufficient rest and recovery, proper nutrition,
and proper training stimulus.

31. FINALLY........
There will always be research by athletes, coaches and sports
scientists to develop aids to performance. They are
continuously trying to make the body stronger, faster and
higher.
However, in the long run the risks of ergogenic aids
will outweigh the benefits. In particular, long term problems
are still unknown for many of the newly developed aids like
creatine supplements.

32. ThankYou