NATURAL HEALTH PRODUCT WORKOUT SUPPLEMENTS This monograph is intended to serve as a guide to industry for the preparation of Product Licence Applications (PLAs) and labels for natural health product market authorization. It is not intended to be a comprehensive review of the medicinal ingredients described within. Notes Text in parentheses is additional optional information which can be included on the PLA and product label at the applicant’s discretion. The solidus (/) indicates that the terms and/or the statements are synonymous. Either term or statement may be selected by the applicant. Date

May 6, 2016

Proper name(s), Common name(s), and Source material(s) Group 1: Proteins Proper name(s) Acid casein Alfalfa protein concentrate Calcium caseinate Calcium sodium caseinate Hydrolyzed casein Defatted wheat germ protein Flaxseed protein Hemp protein concentrate Hemp protein isolate Hemp seed protein Casein Micelles Milk protein concentrate Milk protein isolate Pea protein Potato protein

Common name(s)

Source material

Acid casein Alfalfa protein concentrate Calcium caseinate Calcium sodium caseinate Hydrolyzed casein Defatted wheat germ protein Flaxseed protein Hemp protein concentrate Hemp protein isolate Hemp seed protein Micellar casein Milk protein concentrate Milk protein isolate Pea protein Potato protein

As per NHPID1 As per NHPID As per NHPID As per NHPID As per NHPID As per NHPID As per NHPID As per NHPID As per NHPID As per NHPID As per NHPID As per NHPID As per NHPID As per NHPID As per NHPID

Proper name(s) Rice protein Rice protein concentrate Sodium caseinate Wheat protein isolate Whey protein isolate Whey protein concentrate Whey protein hydrolysate 1

Common name(s) Rice protein Rice protein concentrate Sodium caseinate Wheat protein isolate Whey protein isolate Whey protein concentrate Whey protein hydrolysate

Source material As per NHPID As per NHPID As per NHPID As per NHPID As per NHPID As per NHPID As per NHPID

NHPID: Natural Health Products Ingredients Database

Group 2: Amino acids Group 2a: Essential amino acids Proper name(s)

Common name(s)

L-Histidine

L-Histidine

L-Isoleucine

L-Isoleucine

L-Leucine

L-Leucine

L-Lysine

L-Lysine

L-Methionine

L-Methionine

L-Phenylalanine

L-Phenylalanine

L-Threonine

L-Threonine

L-Tryptophan L-Valine

L-Tryptophan L-Valine

Source Ingredient(s)

Source Material(s)

L-Histidine  L-Histidine  L-Histidine hydrochloride  L-Isoleucine  L-Isoleucine hydrochloride  L-Leucine  L-Leucine hydrochloride  L-Lysine  L-Lysine acetate  L-Lysine hydrochloride  Lysine dihydrochloride  L-Methionine  DL-Methionine  L-Phenylalanine  L-Phenylalanine methyl ester  DL-Phenylalanine  L-Threonine  DL-Threonine L-Tryptophan  L-Valine

As per NHPID1



As per NHPID As per NHPID As per NHPID

As per NHPID As per NHPID

As per NHPID As per NHPID As per NHPID

Workout Supplements Page 2 of 17

Proper name(s)

Common name(s)

Source Ingredient(s)  

1

Source Material(s)

L-Valine hydrochloride DL-Valine

NHPID: Natural Health Products Ingredients Database

Group 2b: Non-essential amino acids Proper name(s)

Common name(s)

L-Alanine

L-Alanine

L-Arginine

L-Arginine

L-Asparagine L-Aspartic acid

L-Asparagine L-Aspartic acid

L-Cysteine

L-Cysteine

L-Glutamic acid

L-Glutamate/LGlutamic acid

L-Glutamine

L-Glutamine

Aminoacetic acid

Glycine

L-Proline

L-Proline

Source Ingredient(s)

Source Material(s)

L-Alanine  L-Alanine ethyl ester hydrochloride  DL-Alanine  L-Arginine  L-Arginine hydrochloride  L-Arginine alphaketoglutarate  L-Arginine ketoisocaproic acid  DL-Arginine L-Asparagine  L-Aspartate  Potassium aspartate  Potassium magnesium aspartate  L-Cysteine  L-Cysteine hydrochloride  L-Cysteine hydrochloride monohydrate  L-Glutamic acid  L-Glutamic acid hydrochloride  Monosodium glutamate  L-Glutamine  L-Glutamine ethyl ester  Glycine  Glycine hydrochloride L-Proline

As per NHPID1



As per NHPID

As per NHPID As per NHPID

As per NHPID

As per NHPID

As per NHPID As per NHPID As per NHPID

Workout Supplements Page 3 of 17

Proper name(s)

1

L-Serine L-Tyrosine

Common name(s) L-Serine L-Tyrosine

Source Ingredient(s) L-Serine L-Tyrosine

Source Material(s) As per NHPID As per NHPID

NHPID: Natural Health Products Ingredients Database

Group 3: Carbohydrates Proper name(s) D-Fructose D-Galactose D-Glucose Lactose Maltodextrin D-Mannose Solanum tuberosum Oryza sativa Ribose Sucrose Triticum aestivum Zea mays

1

Zea mays

Common name(s)

Source material(s) As per NHPID1 As per NHPID As per NHPID

D-Fructose D-Galactose  Dextrose  (D-)Glucose Lactose Maltodextrin D-Mannose Potato starch Rice starch D-Ribose  Sucrose  Sugar  Saccharose Wheat starch  Corn Starch  Starch – Maize  Zea mays starch Waxy maize starch

As per NHPID As per NHPID As per NHPID Tuber Grain/seed As per NHPID As per NHPID Grain/seed Grain/seed Grain/seed

NHPID: Natural Health Products Ingredients Database

Group 4: Ergogenic agents Group 4a: Non-caffeinated ergogenic agents Proper name(s) Calcium beta-hydroxy-betamethylbutyrate Levocarnitine Creatine monohydrate Eleutherococcus senticosus

Common name(s) CaHMB Calcium betahydroxy-betamethylbutyrate  L-Carnitine  Levocarnitine Creatine monohydrate  Eleuthero 

Source material(s)/Ingredient(s) Synthetic



As per NNHPD Levocarnitine monograph Synthetic Root

Workout Supplements Page 4 of 17



Panax ginseng

     

Siberian ginseng Asian ginseng Chinese ginseng Korean (red) ginseng Panax ginseng Red ginseng Ren shen

Root

Group 4b: Caffeine Proper name(s)

1

Common name(s)

Caffeine

Source material(s) As per NHPID1

Caffeine

NHPID: Natural Health Products Ingredients Database

Group 5: Vitamins and Minerals Proper name(s)

Common name(s)

Source material(s)

As per the NNHPD Multi-Vitamin/Mineral Supplement monograph Group 6: Complementary ingredients Proper name(s) Malpighia glabra

Common name(s) Acerola Escobillo  Barbados cherry tree Black pepper Beta-Alanine Choline 

Source material(s)/ Ingredient(s) Fruit



Piper nigrum Beta-Alanine 2-Hydroxy-N,N,Ntrimethylethanaminium L-Citrulline Capsicum annuum

(all-trans)-Lycopene

(L-)Citrulline Cayenne (pepper)  Chili pepper  Paprika  Red pepper Lycopene 

Fruit As per NHPID1 As per NNHPD Choline AbLS Citrulline ethyl ester Citrulline malate Fruit

As per NNHPD Lycopene AbLS Workout Supplements Page 5 of 17

Proper name(s)

1

(S)-2,5-Diaminopentanoic acid Taurine

Common name(s)

Source material(s)/ Ingredient(s) As per NHPID As per NHPID

L-Ornithine Taurine

NHPID: Natural Health Products Ingredients Database

Route of administration Oral Dosage form(s) The acceptable pharmaceutical dosage forms include, but are not limited to capsules, chewables (e.g. gummies, tablets), gels, liquids, powders, strips or tablets. This monograph is not intended to include foods or food-like dosage forms such as bars, chewing gums or beverages. Note Liquids and solutions are not permitted for products containing Creatine monohydrate, due to lack of stability of the finished product (Dash and Sawhney 2002). Use(s) or Purpose(s)

Statement(s) to the effect of

Note See Ingredient Combination section below. Products containing at least one ingredient from any of Groups 1, 2a, 2b, 3, 4a or 4b, at or above the relevant minimum doses indicated in the Dose section below:  Workout supplement  Athletic support Products containing at least one ingredient from Group 1, at or above the minimum dose indicated in the Dose section below:  Source of protein for the maintenance of good health1 (CFIA 2012).  Source of protein which helps build and repair body tissues (CFIA 2012).  Source of amino acids involved in muscle protein synthesis (IOM 2002).  Assists in the building of lean muscle [tissue/mass] when combined with regular [weight/resistance] training and a healthy balanced diet (NNHPD 2013). Products containing at least one ingredient from Group 2a, at or above the respective minimum dose indicated in the Dose section below:  Source of (an) essential amino acid(s) for the maintenance of good health1 (CNF 2012). Workout Supplements Page 6 of 17

 

Source of (an) (essential) amino acid(s) involved in muscle protein synthesis (IOM 2002). Assists in the building of lean muscle [tissue/mass] when combined with regular [weight/resistance] training and a healthy balanced diet (NNHPD 2013).

Products containing all three of L-leucine, L-isoleucine and L-valine, at or above the respective minimum doses indicated in the Dose section below:  Source of branched chain amino acids (BCAAs), which are involved in protein synthesis (IOM 2002). Products containing at least one ingredient from Group 2b, at or above the respective minimum dose indicated in the Dose section below:  Source of (an) amino acid(s) involved in muscle protein synthesis (IOM 2002). Products containing L-glutamine, at or above a minimum dose of 5 g per day: :  Helps restore plasma glutamine levels depleted after periods of physical stress (e.g. prolonged exhaustive exercise) (NHPID 2008b).  Helps to assist in muscle cell repair after exercise (NHPID 2008b; IOM 2002). Products containing at least one ingredient from Group 3, at or above the minimum dose indicated in the Dose section below:  Source of carbohydrates to support energy production (IOM 2002).  Source of calories which contributes to weight gain (IOM 2002).  Helps to [maintain performance/promote endurance] in extended (greater than 60 min), high intensity exercise. (Kerksick et al. 2008). Products containing at least one ingredient from Group 4a, at or above the relevant minimum doses indicated in the Dose section below:  Helps increase physical performance during intensive exercise (NNHPD 2013). Additionally, the following recommended uses may be indicated for products containing the corresponding medicinal ingredients, at or above the relevant minimum doses indicated in the Dose section below: Calcium beta-hydroxy-beta-methylbutyrate:  “Enhances muscle strength in previously untrained individuals in combination with intense resistance training exercise” (NNHPD 2013). L-Carnitine/Levocarnitine:  Any recommended uses as per the NNHPD L-Carnitine Monograph. Creatine monohydrate:  Any recommended uses as per the NNHPD Creatine Monohydrate Monograph. Workout Supplements Page 7 of 17

Eleuthero/Siberian ginseng:  “Eleuthero/Siberian ginseng is used in Herbal Medicine to help improve physical performance after periods of physical exertion” (NHPID 2008a). Panax ginseng:  “(Chinese/Korean/Panax) ginseng is used in Herbal Medicine to help enhance physical capacity/performance (in cases of physical stress)” (NHPID 2009). Products containing caffeine (Group 4b), at or above the minimum dose indicated in the Dose section below:  Helps (temporarily) to relieve fatigue, to promote endurance, and to enhance motor performance (Philip et al. 2006; Doherty and Smith 2005; Smith et al. 2005). Products containing ingredients from Group 5, at or above the minimum doses indicated in the Dose section below:  As per the NNHPD Multi-Vitamin/Mineral Supplements Monograph. Ingredient Combinations All ingredients included in this monograph may be combined together, across all Groups, with the following restriction:  Products containing caffeine must indicate the recommended use or purpose for Group 4b, and may not indicate any recommended uses or purposes with the wording “for the maintenance of good health”. Dose(s) Subpopulation Adults ( ≥ 18 years) Quantity(ies) Note The minimum doses indicated below must be met only for medicinal ingredients which are directly supporting any indicated recommended uses or purposes, as per the Use(s) or Purpose(s) section above. Group 1 (Proteins): The potency of protein on a ‘as is’ weight basis is required to be indicated on the Product License Application and label for each medicinal ingredient from Group 1. Total amount of protein on a ‘as is’ weight basis from Group 1 in the product: Workout Supplements Page 8 of 17

2.6-90 g, per day (NHPID 2013a; IOM 2002). Group 2a (Essential amino acids): Medicinal Ingredient Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine

Minimum (mg/day)

Maximum (mg/day)1

49 66.5 147 133 66.5 115.5 70 17.5 84

220 1065 1824 3000 1000 339 301 220 1194

Note: References for doses are from NNHPD 2013. 1 When combining individual amino acids with protein ingredients, applicants must consider the contribution of the protein ingredient(s) to the total dose of each amino acid, in order to respect the maximum doses indicated above.

Group 2b (Non-essential amino acids): Medicinal Ingredient

Minimum (mg/day)

Maximum (mg/day) 1

>0 >0 >0 >0 >0 >0 >0 >0 >0 >0 >0

363 9000 93.5 1000 1000 1500 9000 1800 519 351 3600

Alanine Arginine Asparagine Aspartic acid Cysteine Glutamic acid Glutamine Glycine Proline Serine Tyrosine

Note: References for doses are from NNHPD 2013. 1 When combining individual amino acids with protein ingredients, applicants must consider the contribution of the protein ingredient(s) to the total dose of each amino acid, in order to respect the maximum doses indicated above.

Group 3 (Carbohydrates): Combined dose for all ingredients from Group 3 in the product: 6.5-180 g, per day, not to exceed 45 g per single dose (Dietitians of Canada 2013). Workout Supplements Page 9 of 17

Group 4a (Non-caffeinated ergogenic agents): Medicinal Ingredient Calcium betahydroxy-betamethylbutyrate1 L-Carnitine Creatine monohydrate

Minimum (g/day)

Maximum (g/day)

3

6

As per NNHPD LCarnitine monograph

0.91

As per NNHPD LCarnitine monograph As per NNHPD Creatine monohydrate monograph 6

0.5

9

As per NNHPD Creatine monohydrate monograph

Eleutherococcus senticosus Panax ginseng

Note: References for doses are from: NNHPD 2013, NHPID 2009a, 2008a; Rowlands and Thomson 2009; Gallagher et al. 2000a,b.

Group 4b (Caffeine): 100-400 mg, per day, not to exceed 200 mg per single dose (HC 2012). Note Maximum daily dose of 1000 mg from NNHPD Caffeine monograph does not apply for Workout Supplements as this maximum dose is not acceptable for prolonged use. Group 5 (Vitamins and Minerals): As per the NNHPD Multi-Vitamin/Mineral Supplements Monograph. Group 6 (Complementary ingredients): Medicinal Ingredient

Malpighia glabra Piper nigrum (non-extracted powder) Beta-Alanine Choline Citrulline Capsicum annuum

Minimum (mg/day) >0 >0

Maximum (/day)

>0

3g 1000 mg 3000 mg 650 mg

>0 >0 >0

48 g 25 mg

Workout Supplements Page 10 of 17

Lycopene L-ornithine Taurine

>0 >0 >0

30 mg 1500 mg 3g

Note: References for doses are from NNHPD 2013; NHPID 2013b,c,d, 2009b,c; CNF 2012.

Directions for use Products in powder form: Mix product well in 1-2 cups of liquid (water, juice, etc.) immediately before consumption. Products for increasing exercise performance (optional): Consume 45-90 minutes before exercising (Aragon and Schoenfeld 2013). Products for repairing body tissues/muscles and restoring plasma glutamine levels (optional): Consume no later than 90 minutes after exercising (Aragon and Schoenfeld 2013). Products for endurance based on ingredients from Group 3 (Carbohydrates) (optional): Consume 30-60 g carbohydrates per hour of high intensity exercise (Saunders et al. 2007; Ivy et al. 2003). Duration of use For products containing Eleutherococcus senticosus: As per NNHPD Eleuthero monograph. Products containing Panax ginseng: As per the NNHPD Panax Ginseng Monograph. Products providing 0.43-9 g per day of L-Arginine: If you suffer from a cardiovascular disease, consult your health care practitioner for use beyond 6 weeks. Risk information

Statement(s) to the effect of

Caution(s) and warning(s) All products: Ensure to drink enough fluid before, during, and after exercise. If you are pregnant or breastfeeding, consult a healthcare practitioner before using this product. Products containing milk derivatives (such as casein/caseinates, whey and milk proteins): This product contains milk by-products/derivatives.

Workout Supplements Page 11 of 17

Products containing over 30 g per day total protein and/or amino acids (including β-alanine): If you have liver or kidney disease, consult a health care practitioner prior to use (Shils et al. 2006). Products containing caffeine: As per the NNHPD Caffeine Monograph. Products containing Cayenne: As per NNHPD Cayenne Monograph Products containing L-arginine: As per the NNHPD L- Arginine Monograph Products containing L-carnitine: As per the NNHPD L-carnitine Monograph. Products containing Panax ginseng: As per the NNHPD Panax Ginseng Monograph Products containing Creatine monohydrate: As per the NNHPD Creatine monohydrate monograph. Products containing Calcium-HMB: If you are taking medications for high cholesterol, consult a health care practitioner prior to use (Nissen et al. 2000). Products containing vitamins and/or minerals: As per the NNHPD Multi-Vitamin/Mineral Supplements Monograph. Contraindication(s) Products containing caffeine: As per the NNHPD Caffeine Monograph. Products containing L-arginine: As per the NNHPD L- Arginine Monograph Products containing Eleutherococcus senticosus: As per the NNHPD Eleuthero Monograph. Products containing Panax Ginseng: As per the NNHPD Panax Ginseng Monograph Products containing vitamins and/or minerals: As per the NNHPD Multi-Vitamin/Mineral Supplements Monograph.

Workout Supplements Page 12 of 17

Known adverse reaction(s) Products containing beta-alanine: May cause a flushing, tingling and/or prickling sensation of the skin, in which case, reduce the dose. (Harris et al. 2006; Hill et al. 2007; Jordan et al. 2010) Products containing caffeine: As per the NNHPD Caffeine Monograph. For caffeine at or above 200 mg/day: Caffeine has been shown to reduce blood flow to the heart muscle during exercise which might lead to cardiovascular complications such as chest pain and irregular heartbeat, even in healthy individuals. If those symptoms occur discontinue use and consult a health care practitioner (Higgins 2013). Products containing Panax ginseng: As per the NNHPD Panax Ginseng Monograph Products containing L-arginine: As per the NNHPD L- Arginine Monograph Products containing vitamins and/or minerals: As per the NNHPD Multi-Vitamin/Mineral Supplements Monograph. Non-medicinal ingredients Must be chosen from the current Natural Health Products Ingredients Database (NHPID) and must meet the limitations outlined in the database. Storage conditions Store in a cool, dry place. Specifications The finished product specifications must be established in accordance with the requirements described in the Natural and Non-prescription Health Products Directorate (NNHPD) Quality of Natural Health Products Guide. The medicinal ingredient must comply with the requirements outlined in the NHPID. References cited

Workout Supplements Page 13 of 17

Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition 2013;10(5). CFIA 2012 : Canadian Food Inspection Agency. Guide to Food Labelling and Advertising, Ottawa (ON): Canadian Food Inspection Agency and Health Canada. Internet. [Date modified 2013 July 22]. Available from: http://www.inspection.gc.ca/food/labelling/guide-to-foodlabelling-and-advertising/eng/1300118951990/1300118996556 CNF 2012: Canadian Nutrien File (CNF). Nutrition & Healthy Eating, Food and Nutrition, Health Canada. [Date Modified 2012 April 26]. Available from: http://webprod3.hc-sc.gc.ca/cnffce/start-debuter.do?lang=eng Dash AK, Sawhney A. A simple LC method with UV detection for the analysis of creatine and creatinine and its application to several creatine formulations. Journal of Pharmaceutical and Biomedical Analysis 2002;29(5):939-945. Dietitians of Canada 2013. Sports Drinks: Their role in hydration for athletic performance. [Published 2013 November 12; Accessed 2013 November 10]. Available from: http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Sports-Nutrition/SportsDrinks.aspx Doherty M, Smith PM. Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. Scandinavian Journal of Medicine & Science in Sports 2005;15(2):69-78. Gallagher PM, Carrithers JA, Godard MP, Schulze KE, Trappe SW. Beta-hydroxy-betamethylbutyrate ingestion, Part I: effects on strength and fat free mass Medicine & Science in Sports & Exercise 2000 Dec;32(12):2109-15a Gallagher PM, Carrithers JA, Godard MP, Schulze KE, Trappe SW. Beta-hydroxy-betamethylbutyrate ingestion, part II: effects on hematology, hepatic and renal function. Medicine & Science in Sports and Exercise 2000 Dec;32(12):2116-9b Harris RC, Tallon MJ, Dunnett M, Boobis L, Coakley J, Kim HJ, Fallowfield JL, Hill CA, Sale C, Wise JA. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids. 2006 May;30(3):279-89. HC 2012: Caffeine in foods. Health Canada; 2012. [Accessed 2014-04-07]. Available from: http://www.hc-sc.gc.ca/fn-an/securit/addit/caf/index-eng.php Higgins JP, Babu KM, Caffeine reduces myocardial blood flow during exercise. Am. J. Med 2013: 126(8): 730-e 1-8. Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, Kim CK, Wise JA. Influence of βalanine supplementation on skeletal muscle carnosine concentrations and high intensity muscle capacity. Amino Acids 2007. 32:225-233

Workout Supplements Page 14 of 17

IOM 2002: Institute of Medicine of the National Academies. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Food and Nutrition Board, Institute of Medicine. Washington (DC): National Academy Press; 2002. Ivy JL, Res PT, Sprague RC, Widzer MO. Effect of a Carbohydrate-Protein Supplement on Endurance Performance During Exercise of Varying Intensity. International Journal of Sport Nutrition and Exercise Metabolism 2003;13:388-401. Jordan T, Lukaszuk J, Misic M, Umoren J. Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design. Journal of the International Society for Sports Nutrition 2010 May 19;7:20. Kerksick C, Harvey T, Stout J. Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J. International Society of Sports Nutrition position stand: nutrient timing. Journal of The International Society of Sports Nutrition 2008;5:17 NNHPD 2013: Natural Health Products Directorate. Internal evidence on NHPs. NHPID 2013a: Natural Health Products Ingredients Database. Monograph: Whey Products. Drugs & Health Products, Health Canada. Internet [Published 2013 August 22]. Available from: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=whey.prod.lactoserum&lang=eng NHPID 2013b: Natural Health Products Ingredients Database. Monograph: Black Pepper – Piper nigrum (Under Consultation). Drugs & Health Products, Health Canada. Internet [Published 2013 October 04]. Available from: http://webprod.hc-sc.gc.ca/nhpidbdipsn/atReq.do?atid=blackpepper.poivrenoir&lang=eng NHPID 2013c: Natural Health Products Ingredients Database. Monograph: Cayenne – Capsicum annuum L. Drugs & Health Products, Health Canada. Internet. [Published 2013 September 27]. Available from: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=cayenne&lang=eng NHPID 2013d: Natural Health Products Ingredient Database. AbLS: Taurine. Drugs & Health Products, Health Canada. Internet. [Published 2009 September 08]. Available from: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=201&lang=eng NHPID 2009a: Natural Health Products Ingredients Database. Monograph: Ginseng, Panax. [Published 2009 November 04]. Available from: http://webprod.hc-sc.gc.ca/nhpidbdipsn/monoReq.do?id=146&lang=eng NHPID 2009b: Natural Health Products Ingredients Database. Abbreviated Labelling Standard: Choline. [Published 2009 September 3]. Available from: http://webprod.hc-sc.gc.ca/nhpidbdipsn/monoReq.do?id=195&lang=eng NHPID 2009c: Natural Health Products Ingredients Database. Abbreviated Labelling Standard: Lycopene. [Published 2009 September 4]. Available from: http://webprod.hc-sc.gc.ca/nhpidbdipsn/monoReq.do?id=198&lang=eng Workout Supplements Page 15 of 17

NHPID 2008a: Natural Health Products Ingredients Database. Monograph: Eleuthero. Internet [Published 2008 March 31]. Available from: http://webprod.hc-sc.gc.ca/nhpidbdipsn/monoReq.do?id=81&lang=eng NHPID 2008b: Natural Health Products Ingredients Database. Monograph: Glutamine, L-. Internet. [Published 2008 February 11]. Available from: http://webprod.hc-sc.gc.ca/nhpidbdipsn/monoReq.do?id=126&lang=eng Nissen S, Sharp RL, Panton L, Vukovich M, Trappe S, Fuller J. B-Hydroxy-B-Methylbutyrate (HMB) supplementation in humans is safe and may decrease cardiovascular risk factors. J Nutr 2000;130:1937-45. Philip P, Taillard J, Moore N, Delord S, Valtat C, Sagaspe P, Bioulac B. The effects of coffee and napping on night time highway driving: a randomized trial. Annals of Internal Medicine 2006;144(11):785-791. Rowlands DS, Thomson JS. Effects of beta-hydroxy-beta-methylbutyrate supplementation during resistance training on strength, body composition, and muscle damage in trained and untrained young men: a meta-analysis. Journal of Strength & Conditioning Research 2009 May;23(3):836-46. Saunders MJ. Coingestion of Carbohydrate-Protein during endurance exercise: influence on performance and recovery. International Journal of Sport Nutrition and Exercise Metabolism 2007;17:S87-S103. Shils ME, Olson JA, Shike M, Ross AC, editors. Modern Nutrition in Health and Disease, 10th edition. Philadelphia (PA): Lippincott Williams and Wilkins; 2006. Smith A, Sutherland D, Christopher G. Effects of repeated doses of caffeine on mood and performance of alert and fatigued volunteers. Journal of Psychopharmacology 2005;19(6):620626. References reviewed Cockburn E, Stevenson E, Hayes PR, Robson-Ansley P, Howatson G. Effect of milk-based carbohydrate-protein supplement on the attenuation of exercise-induced muscle damage. Applied Physiology, Nutrition and Metabolism 2010; 35(3):270-277. European Food Safety Authority. Scientific Opinion on the substantiation of health claims related to caffeine and increase in physical performance during short-term high-intensity exercise, increase in endurance performance, increase in endurance capacity and reduction in the rated perceived exertion/effort during exercise pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal 2011;9(4):2053.

Workout Supplements Page 16 of 17

Ivy JL, Katz AL, Cutler CL, Sherman WM, Coyle EF. Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. Journal of Applied Physiology 1988;64(4):1480-1485. Millard-Stafford M, Warren GL, Thomas LM, Doyle JA, Snow T, Hitchcock K. Recovery from run training: efficacy of a carbohydrate-protein beverage? International Journal of Sport Nutrition and Exercise Metabolism 2005;15(6):610-624. Saunders MJ, Kand MD, Todd MK. Effects of a Carbohydrate-Protein Beverage on Cycling Endurance and Muscle Damage. Physical Fitness and Performance 2004;36(7):1233-1328. Wilson JM, Fitschen PJ, Campbell B, Wilson GJ, Zanchi N, Taylor L, Wilborn C, Kalman DS, Stout JR, Hoffman JR, Ziegenfuss TN, Lopez HL, Kreider RB, Smith-Ryan AE, Antonio J. International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). Journal of the International Society of Sports Nutrition 2013; 10:6.

Workout Supplements Page 17 of 17