It is about the effects of various gym supplements and protein powder which are being used in the recent time with tremendously. All facts and details with the proper reference is attachted with this ppt,please read and know the fact.

2. WHAT IS GYM SUPPLEMENT?
• Most weight gainers, or mass gainers, are
powders that you mix with water or any
other favourite beverage. These powders
contain varying amounts of protein,
carbohydrates, fats, vitamins, minerals,
individual amino acids and other
supplements such as creatine. These
powders work because they are relatively
high in calories, making it easier to boost
caloric intake significantly. Some weight
gain supplements come in tablets or capsules
forms.
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3. DO YOU KNOW?
• Health risks and effectiveness of weight gain
powder are one of the most researched topics by
nutrition experts. According to health experts,
inappropriate weight gain powder consumption
causes muscle cramps and other adverse side
effects. Inadequate consumption can lead to
kidney damage, liver problems, heart
problems, dehydration and diarrhoea. Weight
gain powder is extensively rich in vitamin C and
iron content, which are the reasons for diarrhoea
and stomach problems.
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4. Risks Associated wtih Weight Gain
Powder
•Kidney Problems: Kidney ailments are predominantly associated with intake of weight gain
powder. However, weight gain powder is an indirect cause of kidney stones that make body
hormones susceptible to it.
Liver Problems: Liver problems have been reported after inappropriate intake of weight gain
powder. The health supplement proves fatal when consumed with alcohol.
Muscle Pulls and Cramps: Sometimes, people train too exhaustively with unrealistic
supposition. This assumed approach may result in a lack of sufficient fluid supply that causes
muscle pulls/cramps.
Breathing Problems: Breathing problems have also been associated with improper
consumption of weight gain powder. Inappropriate dosage of this health supplement has often
led to breathing issues such as coughing, sneezing, wheezing and even asthma. If one has any
breathing problem, weight-related health supplements should be avoided.
Nausea and Diarrhea: One of the uncommon syndromes of improper intake of weight gain
powder, nausea, and diarrhoea can occur if health supplements remain insoluble in the stomach.
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5. Risks Associated wtih Weight Gain
Powder
•Unhealthy Weight Gain: If taken in excess quantities, weight gain supplements can
cause you unhealthy weight gain. It can increase unnecessary fat. When your workout
regimen does not match your weight gain supplements, the unutilized calories get
converted into fat.
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6. Another popular ingredient in many pre-
workout formulas is creatine.
It has been shown to increase high-intensity
exercise capacity and lean body mass gains
from exercise (6Trusted Source).
While it’s most often part of a pre-workout
supplement, creatine can also be taken on its
own.
The main side effects associated with
creatine are fairly mild but include water
retention, bloating, weight gain, and
digestive issues.
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7.  Two additional ingredients in many pre-workout supplements
are beta alanine and niacin (vitamin B3).
 Beta alanine is an amino acid that reduces acidity in your
muscles during exercise, which may help you sustain your
workout for slightly longer.
 Dosed at 4–6 grams per day, it has been shown to increase
exercise performance and reduce fatigue in high-intensity
exercises lasting 1–4 minutes.
 Yet, this ingredient may cause paresthesia, a tingling sensation
in your hands and feet. While it’s a harmless nervous system
reaction, some people may find it uncomfortable .
 Another ingredient with mild downsides is niacin, which is
included in many pre-workout supplements for its skin-flushing
effects. In high doses of 500 mg or more, it can trigger a blood
rush to the surface of your skin, resulting in red patches.
 While niacin also plays an important role in energy metabolism,
supplementing with it likely doesn’t offer additional benefits if
you consume a well-balanced diet.
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8. May cause digestive upset
Several ingredients in pre-workout formulas may cause
digestive upset.
These include sodium bicarbonate, magnesium, creatine,
and caffeine.
Sodium bicarbonate may cause problems when consumed
at 91–227 mg per pound of body weight (200–500 mg per
kg). However, most pre-workout supplements do not
contain this much.
Magnesium, on the other hand, may have laxative
effects — especially in the form of magnesium citrate.
Thus, taking too much may cause diarrhea.
Interestingly, using too little water when mixing pre-
workout supplements may likewise upset your digestion.
Too concentrated a liquid could lead to diarrhea.
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9. May cause headaches
 Citrulline, which is added to some pre-
workout supplements, is meant to
increase blood flow to your muscles
during exercise, resulting in enhanced
muscle building.
 This amino acid works by boosting
nitric oxide levels in your blood.
 The recommended dose for citrulline
malate, a common form of this
ingredient, is 6–8 grams — though many
pre-workout supplements offer smaller
amounts and may not provide the
potential benefits.
 Keep in mind that this increase in blood
flow affects your brain as well as your
muscles,leading some people to
experience headaches and migraines.
This is due to blood pressure changes in
your brain’s small blood vessels.
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10. You don’t need to take a supplement to benefit
from exercise.
However, if you’ve trained consistently for at least
six months, pre-workout supplements may help
increase your exercise capacity.
If you’re interested in trying a formula, look for a
stamp from an independent lab that ensures quality.
Testing companies included ConsumerLab.com,
USP, and NSF International.
In addition, it’s always recommended to check
ingredient lists for anything you may react to. You
may also want to avoid proprietary blends, as these
conceal the specific amounts of each ingredient used.
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11. IMPACT OF SUPPLEMENTS ON GUT
MICROBIOTA:
 Diet alterations can induce gut microbiota imbalance, with beneficial or deleterious
consequences for the host.
 To test this,scientists have performed a randomized pilot study in cross-country runners
whose diets were complemented with a protein supplement (whey isolate and beef
hydrolysate) (n = 12) or maltodextrin (control) (n = 12) for 10 weeks. Microbiota, water
content, pH, ammonia, and short-chain fatty acids (SCFAs) were analyzed in fecal
samples, whereas malondialdehyde levels (oxidative stress marker) were determined in
plasma and urine.
 It increased the abundance of the Bacteroidetes phylum and decreased the presence
of health-related taxa including Roseburia, Blautia, and Bifidobacterium longum.
Thus, long-term protein supplementation may have a negative impact on gut
microbiota.
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12. • Pre-workout supplements may
increase your exercise capacity if you
maintain a wholesome workout
regimen and diet, but they’re not
necessary to attain good results.
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13. REFERENCES
 Nutrients 2018, 10, 337; doi:10.3390/nu10030337
Health line.
Only My Health.
Pubmed.
International society of sports nutrition position stand: Beta-Alanine
he mechanism and mitigation of niacin-induced flushing
β-Alanine supplementation for athletic performance: an update
Ergogenic effects of sodium bicarbonate
Nutrients.
Mayo Clin Proc. 2012 Jun; 87(6): 596–602.doi:
10.1016/j.mayocp.2012.02.015
 Sports Med doi: 10.2165/11596860-000000000-00000
J Int Soc Sports Nutr. 2018; 15: 1
Nutr Metab (Lond). 2012; 9: 28
Cephalalgiadoi:10.1111j.1468-2982.2009.01964.x. Epub 2010 Feb 11
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14. THANK YOU
FOR WATCHING
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