Lecture on Fitness Supplements

Introduction

• Discussion about the popularity of supplements for health, fitness, and longevity.
• Focus on three key supplements for improving fitness and athletic performance.
• Emphasis on evidence-backed effectiveness of the selected supplements.

Supplement 1: Creatine

• Function: Stored in muscle cells as phosphocreatine/creatine phosphate.
• Mechanism:
  • Used in the first 5-10 seconds of high-intensity exercise.
  • Replenishes ATP by converting ADP back to ATP using phosphocreatine.
  • Fast process requiring just one step and enzyme.
• Benefits:
  • Extends duration of high-intensity exercise, allowing for more repetitions (e.g., bench press, squat).
  • Leads to greater adaptations in strength and hypertrophy over time.
• Dosage: 5 grams of creatine monohydrate per day.
• Side Effects:
  • Gastrointestinal distress and bloating.
  • Water retention in muscles.
• Additional Benefits:
  • Potential cognitive benefits for the brain.
  • Enhances memory and reduces mental fatigue.
  • Higher doses needed for neurological benefits (over 10 grams a day).

Supplement 2: Caffeine

• Sources: Found in coffee, tea, and pre-workout supplements.
• Mechanism:
  • Blocks adenosine receptors, reducing feelings of fatigue.
  • Increases alertness and engagement.
• Performance Benefits:
  • More explosive muscle contractions.
  • Decreased perception of effort and increased pain threshold.
  • May improve endurance by mobilizing fatty acids.
• Recommended Dosage:
  • Start low, especially if new to caffeine.
  • 200 to 300 milligrams for performance benefits.
  • Maximum safe daily intake around 400 milligrams for most individuals.
• Side Effects:
  • Anxiety, irritability, insomnia, headaches, gastrointestinal distress.
  • Heart palpitations in some cases.

Supplement 3: Protein

• Importance: Essential for muscle repair and growth.
• Diet vs. Supplement:
  • Possible to get adequate protein from diet, but supplements are convenient.
• Protein Needs:
  • Ranges from 1 to 2 grams per kilogram of body weight.
  • For muscle growth, aim closer to 2 grams per kilogram.
• Recommended Protein Type:
  • Whey protein: complete protein with all indispensable amino acids.
  • High bioavailability and rapid absorption.
• Alternatives:
  • Plant proteins for those avoiding animal/milk products.
  • Ensure plant protein supplements contain multiple types for full amino acid profile.

Conclusion

• Each supplement discussed offers distinct benefits for fitness and performance.
• The choice of supplement should consider personal goals, dietary preferences, and any potential side effects.
• Emphasis on the importance of evidence-based use of supplements.