Supplements for

Exercise Performance
COR EY L . BAT TS
P UR DU E U NI V ERS IT Y – GLOBA L
HW 4 9 9 BAC HE LOR ’ S C A P STON E IN H EA LTH A N D W EL L NES S
P ROF ES S OR K RI STI N H EN N INGS E N
JA NUA RY 1 1 , 2 02 2
 Introduction
Amino acids
Creatine
Protein
Caffeine
Beta-hydroxy-beta-methylbutyrate (HMB)
Beta-alanine (β-alanine)
 Amino Acids
•Organic molecules BCAAs Benefits
•Building blocks •Reduce fatigue
•9 Essential amino acids •Reduce muscle soreness
• Diet
•Increase muscle mass (2018, August 1)
•3 Branched-chain amino acids (BCAAs)
• Leucine
• Isoleucine
• Valine (2020, October 20)

Each
2 Grams of BCAAs
 Creatine
•Natural compound Creatine Monohydrate Benefits
• Glycine
•Increased muscle mass
• L-arginine
• L-Methionine (2017, Dec 20) •Increased strength

•Made in liver, kidney, and pancreas •Improved exercise capacity

• 1 gram daily (2021, Feb. 9) •Enhanced recovery
•Found in red meats and fish •Boost brain power
• ¼ lbs. beef patty = 1 gram creatine
•Maintain muscle mass (2018, Aug 1)
•Creatine-phosphocreatine-ATP-ADP (2017,
May 28)
 Protein
•Complex substance Protein Benefits
• Amino acids
•Reduced muscle soreness
• Peptide bonds
•Increased muscle mass
•Naturally occurring
•Increased strength
•Energy source (2020, Dec 1)
•Reduced fat mass
•1.4 – 2.0 grams, per kilogram, each day (2018,
Aug 1) •Decreased appetite (2018, May 4)
•Types
• Whey
• Casein
• Egg
• Pea
• Brown Rice
 Caffeine
•Stimulant Caffeine Benefits Caffeine Risk
•Found in: •Promotes fat usage as energy •Addictive
• Coffee
•Improved endurance •Anxiety
• Tea
• Soda •Changed perception •Trouble sleeping
• Chocolate •Boosted metabolism •Tremors
• Energy drinks
• Supplements •Lower heart disease risk •Irregular Heartbeat
•Boost brain function
•Quickly absorbed
•Improved mood
•400mg a day
 Beta-Hydroxy-Beta-Methylbutyrate
(HMB)
•Natural molecule HMB Benefits
• Leucine
•Restore muscle cell
•Broke down • Function
• Liver • Structure

•HMB + Creatine = Testosterone •Build protein

•Reduce muscle breakdown
•Improve muscle gains
•Increase anaerobic power
•Help reduce body fat
 β-alanine
•Non-essential amino acid β-alanine Benefits
•Combine w/ histidine •Reduced fatigue
•Creates carnosine •Increased endurance
•Boosted performance
•Increased lean mass (2018, Dec 7)
Conclusion
Amino acids
Creatine
Protein
Caffeine
HMB
B-alanine
References
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 References (Continued)
Mayo Clinic Staff. (2021, February 9). Creatine. Mayo Clinic. Retrieved January 25, 2022, from
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Optimum Nutrition Mega-Size BCAA 1000 Caps. GNC. (n.d.). Retrieved January 25, 2022, from
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all/352330.html?utm_medium=organic&mrkgadid=&mrkgcl=1098&mrkgen=&mrkgbflag=
&mrkgcat=&acctid=21700000001526007&&dskeywordid=92700067550145439&lid=9270
0067550145439&ds_s_kwgid=58700006417899872&ds_s_inventory_feed_id=977000000
03618928&dsproductgroupid=302142262303&product_id=352330&merchid=1418768&p
rodctry=US&prodlang=en&channel=local&storeid=%7Bproduct_store_id%7D&device=c&
network=u&matchtype=&locationid=%7Bloc_phyiscal_ms%7D&creative=472640341132&
targetid=pla-
302142262303&campaignid=11357099411&adgroupid=111332759517&gclid=CjwKCAiA3
L6PBhBvEiwAINlJ9IpzCV8qaN7Zn5gxpH3qPDl8hKbK-s_BPOlNGylXGOAGqgtmHM-mwRoC-
bIQAvD_BwE&gclsrc=aw.ds
 References (Continued)
Petre, A. (2021, July 29). BCAA Benefits: A Review of Branched-Chain Amino Acids. Healthline.
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