The information and questions in this section deal with exercise, nutrition, and body confidence. Specific topics include balancing school and exercise/sports, effects of diet and exercise on mental and emotional well-being, and healthy eating habits.

Exercise Supplements

Periodically there are fads on campus in which Creatine and other muscle bulkers become very popular. This growth of interest is usually accompanied by the sight of men carrying huge jugs of water and filling their trays at the dining hall with overflowing bowls of hardboiled eggs. Protein, Creatine, and energy supplements are easily attainable, expensive, and very tempting. But do they work and are they worth the risks?

When considering muscle- and performance-enhancing supplements, it is important to remember several things: efficacy, safety and cost. Andro is banned from almost all athletic associations (such as the NCAA and the International Olympic Committee) because of its ineffectiveness compared to its negative side effects. Creatine can no longer be distributed to athletes in the NCAA because long term side effects are not known. Protein powders, drinks, and bars as well as increased servings of high-protein foods give you much more protein than you really need. The excess will be converted to energy or fat, but it would be cheaper to get your energy from other foods.

Creatine, the most popular of the “muscle bulkers”, is naturally synthesized in the body, and is also found in beef, poultry, and fish. It is used by your muscles to fuel very short, very intense bouts of activity (2-30 seconds) such as sprinting, lifting, and throwing. It is meant to provide additional energy for your muscles, not as a muscle builder. The growth in muscle size often associated with Creatine is due to high water retention (it enters the muscle cells with the Creatine), and Creatine's effect of enabling shorter recovery time between sets of activity. When people go on Creatine, they usually also increase their exercise levels. That is what allows for muscle growth and increased strength: the ability to recover quickly and thus increase sets, and the retention of water within the muscle cells. The effect is minimal, however, because your body uses Creatine to fuel very short and intense spurts of activity, such as sprinting. So if you are just working out normally, you will not notice much of an effect other than what you would have gained from an increase of activity.     

Androstendione (andro) is not as common, possibly because it is not proven to be effective and it has many more negative effects. It is a bodily-produced precursor to testosterone; so theoretically taking more of it increases levels of testosterone and increases the anabolic effects of that hormone. But it has been shown to increase the levels of estrogen much more than it increases testosterone levels. This can lead to an increase in body fat, growth of breast tissue, prostate problems, acne, and balding. Andro has also been linked to a lowering of the levels of good cholesterol.     

The only documented results from Andro are a lowering of HDL cholesterol levels and an increase in estrogen. There is no evidence that it increases testosterone or has an anabolic or androgenic effect. The negative side effects far outweigh any possible gain from this highly ineffective supplement.

 Another common way men attempt to increase physical strength and size is by eating large amounts of protein . That is where the bowls of hardboiled eggs and the protein powders come in. Many people think that you have to consume a lot of protein in order to build muscle. The truth is that most Americans get more than an adequate amount of protein per day. You only need a small amount per day and the rest is turned into carbohydrates for energy, burned directly for energy, or stored as fat, because your body has no way of storing excess protein. If most of that protein is being used for energy, you might as well cut down on your protein intake and go for cheaper sources of energy (it is more difficult for your body to convert protein into energy, and high protein foods are much more expensive than other foods)..

If you are looking into energy supplements, there are several things to look out for. The most important is Ephedra (also known as Mahuang). This supplement, which is chemically similar to methamphetamine, was initially used for weight loss, but was also put into many athletic supplements. Most companies have since stopped putting it in their products because it has been linked to heart attacks, strokes, and over 81 deaths. It is no longer allowed by any major athletic organization because there is no evidence that it improves athletic performance, and because of its negative results.
     

High amounts of Caffeine are often included in athletic supplements. Caffeine can be effective at smaller doses (3-6 mg/lb body weight 1 hour before exercise) for increasing athletic endurance, but each person reacts differently, and one should be careful with their personal dosage. Caffeine can increase anxiety and insomnia, and caffeine withdrawal can create symptoms similar to depression. Caffeine levels are also restricted in athletic competition.
Many exercise supplements have both Ephedra and Caffeine, which can be very dangerous. Both are stimulants and when used together will increase the negative aspects of both.

Two major drawbacks of exercise supplements are that they are expensive and ineffective. They are heavily advertised and very enticing, but there are more natural and more cost effective means of gaining the same results.

Creatine is made by the body, found in many meats (but not at the levels found in supplements), and it is only effective for fueling very intense and very short rounds of activity. The majority of the muscle “gain” is actually just due to increased water retention in the muscle cells, or from an increase in physical activity (which you do not need Creatine to get).

Andro and Ephedrine are not proven to be effective, and in fact produce a number of negative side effects. It is very easy to get the recommended daily value of protein, and your body cannot convert any excess into muscle no matter how hard you try.

A healthier, cheaper, and less stressful alternative would be to follow the traditional advice about diet and exercise: eat a well-balanced (food-pyramid) diet and allow your body time to recover between days of exercise. If you eat well and increase your level of activity, you will gain a healthier and more lasting fitness than if you went for quick-fix supplements.

Frequently Asked Questions on Exercise & Nutrition:

I am interested in putting on weight as muscle, not fat. Will protein and exercise help?

There is a lot of misinformation out there about protein, amino acids, and muscle building. First of all, protein in foods is broken down into amino acids. These amino acids are the building blocks to all of our bodies' cells (e.g. immune cells, skin cells, and muscle cells). It is true that people trying to build muscle need more protein (and more amino acids) than people who are sedentary. BUT, it doesn't take that much more protein and most people already get 2 times more protein than they need anyway (without even trying)!!!

What foods provide protein/amino acids? Protein is found in high amounts in chicken, fish, meat, eggs, milk products, beans, tofu and other soy foods, and nuts. It is also present in small amounts in grains and vegetables. You can easily meet your higher protein (and amino acid) needs with these foods. Most men trying to build muscle can meet their higher protein needs by eating 6-9 oz. of meat, chicken, or fish every day.

Adequate amounts of carbohydrate from grains, vegetables, fruit, and milk are also important to maximize the energy available to your muscles during your workouts. How do you build muscle? Weight training is the key to building muscle (not protein/amino acids). You can take all the protein/amino acids you want, but it won't go to your biceps unless you lift weights! It takes 3500 extra calories to gain a pound. If you want to gain a pound a week, you have to eat 500 extra calories every day. Whether or not you exercise determines whether those extra calories go to building muscle or gaining fat. The only reason adding protein shakes to the diet works in gaining muscle is because they are a concentrated source of calories. But it's a lot cheaper to get those extra calories by eating simple foods that are high in calories (like peanut butter sandwiches, trail mix, or a homemade shake with yogurt, milk, fruit, and nonfat dried milk powder or soy protein powder). If you prefer a ready-made beverage, you can buy products like Ensure, Sustacal, or Boost at the grocery/drug stores. Choose one that fits into your budget and that you like the taste of. Don't' waste your money on all the extra "stuff."

Problems with excess protein/amino acids: Adequate protein is important for building muscle, but excess won't speed up the process, and it can be harmful. Your body can only use a certain amount of protein/amino acids for building new tissues (like muscles). And most people EASILY consume this amount of protein every day with normal foods. If you eat extra protein (like from supplements), your body will either burn what's left over for energy or (if it's more than what your body needs) your body will turn it to fat. High protein diets may also put an extra burden on your kidneys and cause you to lose excessive amounts of water and calcium in your urine. Finally, amino acids compete with one another for absorption into your body. So, taking high amounts of a few amino acids (from supplements) might lead to deficiencies of others! Most importantly, remember to make the time to eat (and drink) more often during the day. Take the time to eat (or drink) 3 large meals and 3 hefty snacks every day. That's the only weigh you'll take in enough calories to gain weight. And, of course, be sure to keep up with your weight training program! For more info check out the website for the Arthur Ashe Student Health and Wellness Center.

Do guys have to take vitamins and supplements?

In general, healthy men can meet all of their vitamin and mineral needs by choosing a variety of nutritious foods everyday. Men are at an advantage over women in this area because men need more calories than women do. Therefore, men get to eat more food, and thus get more vitamins and minerals along with it.

Also, there are so many fortified foods now on the market (like fortified breads, breakfast cereals, sports bars and beverages) that it's easier than ever to get more than enough vitamins and minerals in your diet. Still, a daily multivitamin and multimineral supplement may not be a bad idea, especially if you are restricting your food intake, are a vegetarian, have several food allergies, and/or choose a less-than-optimal diet on a regular basis. Use these helpful tips for deciding what and how much to take.

Making the Most of a Multi: Choose one that supplies all the nutrients in amounts smaller than, equal to, or very close to the reference Daily Value (DV). Keep in mind that for vitamins and minerals more is NOT better. Not only do special high-dose formulas cost more, but they also may be harmful. High doses of some vitamins (especially vitamins A and D) and most minerals can have serious toxic effects.

Iron: Unlike women, men usually don't need a multi with iron. Women lose iron monthly with their menstrual blood flow; men (obviously) don't. Choose a supplement without iron or one that has no more than 10 mg of iron per daily dose. Look for a multi with the USP (United States Pharmacopeia) seal of approval. Unlike food products and drugs, the government does not rigorously regulate vitamin and mineral supplements. The USP seal guarantees that the product has voluntarily undergone tests of quality and has met certain standards for disintegration, strength or potency, and purity.

Be sure to check the expiration date, and store the supplement away from humidity and light, which can destroy some nutrients' potency.

Take the supplement with a meal. Food slows down the movement of the nutrients through your digestive tract, allowing more time for them to dissolve and to be absorbed into your body.

Calcium: Most multi's don't supply enough of this bone-building mineral. College-age men need 1000 to 1300 mg of calcium daily. This can be supplied by 3-4 servings per day of low fat milk products or other calcium-rich foods. One serving, which provides about 300 mg of calcium, is defined as 1 cup of milk, 1 cup of calcium fortified soy milk or orange juice, 1 cup of yogurt, or 1 ½ ounces of cheese. If you fall short in servings, you should make up the difference with a calcium supplement. A supplement, which provides 500-1000 mg of calcium, is probably adequate. Take the supplement with meals, and take no more than 500 mg at one time to increase absorption.

Antioxidants (Vitamins C and E): Many experts now recommend higher amounts of vitamins C and E than most multi's provide. These antioxidant vitamins may help prevent several chronic diseases, including heart disease and cancer. For optimal health, 250-500 mg of vitamin C and 100-400 IU of vitamin E are now recommended. You can get this higher amount of vitamin C by eating plenty of vegetables and fruits every day. However, it's almost impossible to get the higher amount of vitamin E from foods alone, since it is found mostly in vegetable oils and other very high fat foods, which shouldn't be taken in excess.

Bottom Line: Regardless of whether or not you decide to take supplements, your best bet for optimal health is to eat a variety of healthy foods and be physically active everyday. Vitamin and mineral supplements CANNOT make up for a lousy, fast-food diet and couch-potato lifestyle. And, they DO NOT supply the disease-fighting phytonutrients that only whole foods, especially vegetables and fruits, provide. Vitamin and mineral supplements should supplement healthy habits, not replace them.