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Definition of Dietary Supplements

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Supplements are products which contain concentrated amounts of nutrients which are taken to benefit the individual who is looking to improve their nutrient intake. Supplements may also be taken to enhance an athlete’s performance. Examples include, whey protein powder, creatine and caffeine tablets, these products are manufactured and may be synthetic or concentrated food extracts.

Creatine is a protein based natural substance that turns into creatine phosphate in the body. Creatine phosphate helps make a substance called adenosine triphosphate (ATP). ATP provides the energy for muscle contractions. Creatine naturally is found in meats and fish. Creation supplements can be found in powders, energy drinks, tablets and drink mixes. Creation is one of the most highly used supplements as it is easy to get hold of.

Creatine is used in sport because it is thought to improve strength, increase muscle mass, and help muscles recover more quickly during exercise. Creatine works by allowing cells to retain water meaning an increase in cell size but not necessarily strength. It is very popular with athletes especially of sports requiring strength or high intensity. Because it also increases muscle mass, it is also popular with younger athletes because of the positive aesthetic effects.

There is still uncertainty over the longer-term effects of creatine consumption. People normally casually take Creatine without any medical advice, which often causes them to take more than the recommended quantities. Although Creatine is natural this does not necessarily mean it is safe as supplement manufacturers are not held to the same high standards as medicines, meaning there could be unidentified negative side effects. Diabetes medications and anti-inflammatorys are known to have dangerous interactions with Creatine supplements. Creatine is known to cause dehydration and has also been linked to side effects such as anxiety, weight-gain and fatigue usually when too much is consumed.

Whey protein powder is an artificial substance which increases protein intake. They are widely used sports supplements. It is a clean a simple way to reach recommended daily protein levels, generally 0.7g per pound of bodyweight per day is the recommended intake. Whey powders help people consume the right levels of protein without needing to increase calorie consumption.

Whey protein powder is easy and fast to digest. Anyone with a goal of strength or muscle build requires a high level of protein. Whey powder is best taken just before, during and shortly after exercise as it repairs damaged muscle tissue caused by training. Protein helps with repair and growth of muscles.

The negative issues in using too much protein powder supplement are side effects, such as headaches, fatigue, cramps, increased bowel movements, swelling and loss of appetite.

Multi vitamins are taken to add to or replace vitamins consumed within a normal diet. They are a combination of many different vitamins that are naturally found in foods or other sources. They can be used to treat deficiencies caused by illness, pregnancy, poor nutrition, digestive disorders and many other conditions. They can have life threatening side effects if more than the recommended doses are taken. Doctors should be informed to minimize the risk of harmful interaction due to existing medical conditions and could harm babies if high does are taken by breastfeeding mothers.

Multi vitamins side effects include upset stomach, headaches, vomiting, and unusual taste in the mouth. In more sever cases it may result in harm to life.

‘X’ is used to help sports performance through …………

Caffeine tablets are energy suppliers that studies show can boost performance levels. Caffeine can be found in other products such as coffee, energy gels, drinks, shots, chewing gum and sprays. They may help in tennis, cycling, football, running and rowing, because they can help athletes perform longer before their energy levels are depleted.

The recommended amount to be taken is not more than 400mg a day. It is found to speed up recovery, you don’t need much caffeine to get the effect. However, there is some moral debate created when only some of the athletes competing in an event may have used caffeine supplements and therefore a question over if this gives them an unfair advantage.

If more than the recommended daily intake of caffeine is consumed it can lead to headaches, irritability, stomach upset, dehydration and sleeping problems.

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