 itakdalee/iStock/Getty Images Plus Athletes face intense training and fierce competition when working to get to the top of their game. With supplements claiming to improve strength, agility, speed and weight, it can be tempting to try something to help improve competitive edge. Unfortunately, not all supplements live up to their claims. Dietary Supplements: Who's Watching?Dietary supplements are regulated by the U.S. Food and Drug Administration, or FDA, but the process is different than the regulation of conventional foods and drugs. Manufacturers are responsible for ensuring their products are reasonably safe and not misleading, however, they are not required to prove a supplement works before marketing it, or even that it contains what it says it does. Some organizations test supplements to verify what is inside of them, such as US Pharmacopeia, Informed Choice or NSF International, whose label may be found on the container of supplements that have been tested. The FDA is also able to remove or restrict the sale of a supplement, but only after it has been on the market and been shown to be unsafe or mislabeled. Supplements or Foods? Another concern with supplements is that evidence is often conflicting or insufficient. They can be costly and if taken in excess, may have negative side effects or even result in an athlete from being banned from an event. Before taking a supplement, talk with your health care provider first. An alternative to taking some of these supplements can be found in food. Here are some popular supplements you can include in your routine just by eating a well-balanced diet: Branched-Chain Amino Acids (BCAA)Leucine, isoleucine and valine are branched-chain amino acids that are found in protein-rich foods, such as chicken, fish, beef, tofu, eggs and dairy. BCAAs are commonly taken to promote muscle growth, increase fat loss, delay fatigue and boost the immune system. While these amino acids are considered essential, studies have been conflicting on the effectiveness of taking BCAAs as supplements for athletic performance. CaffeineFunctioning as a mild stimulant, caffeine is a natural component of chocolate, coffee and tea. Caffeine often is taken by athletes to burn fat, protect carbohydrate stores and increase energy levels. Caffeine has been shown to increase alertness and act as a stimulant, however fat burning does not appear to increase and carbohydrate stores are not protected. If found in too high of an amount in the urine, it is considered a banned substance by the National Collegiate Athletic Association, though normal amounts of caffeine from the diet do not usually reach this level. According to the 2020-2025 Dietary Guidelines for Americans, adults who choose to include caffeinated beverages in the form of coffee should not consume more than 400 milligrams of caffeine per day. Chromium PicolinateA mineral found in foods such as whole grains, fruits and vegetables, chromium plays a role in how the body uses glucose. When taken as a supplement by athletes, it’s used as a weight loss aid or to help convert fat to muscle, but there’s insufficient evidence to support these claims. When taken as a supplement, it may cause oxidative damage or interfere with iron in the body. Therefore, chromium supplementation is not recommended. CreatineFound in food sources such as meat and fish, creatine also is produced naturally in our muscles for energy production. While research suggests creatine may enhance athletic performance during short bouts of activity by increasing strength and power, results vary among individuals and athletic event. Trusted ResourcesIf you’re set on supplements, learn where to find trustworthy information. A registered dietitian nutritionist specializing in sports nutrition can assist you in evaluating supplements that claim to improve athletic performance. While manufacturers may have interesting information about their products, it's good to take a balanced approach and review unbiased sources as well. You can find reliable information about dietary supplements from trusted online resources, such as the National Institute of Health’s Office of Dietary Supplements. For more information, consult a registered dietitian nutritionist that specializes in sports nutrition. Ergogenic aids are mechanical, nutritional, pharmacological, physiological and psychological tools that athletes use to increase energy, performance and recovery. From: Culinary Nutrition, 2013 Posted 55 May 2012 by apetrash Ergogenic aids are substances, devices, or practices that enhance an individual’s energy use, production, or recovery. The form an ergogenic aid may take can be quite varied. Stretching and weight training are physical ergogenic aids. Visualization and hypnosis are mental ergogenic aids. Lighter weight running shoes and better designed golf clubs are mechanical ergogenic aids. But perhaps the most commonly recognized form of ergogenic aids is the dietary supplement. Who uses them?The availability and use of supplements as ergogenic aids have risen dramatically in the past decade. Some surveys have indicated that approximately 50% of the general population, 76% of college athletes, and 100% of bodybuilders take supplements. New products appear on the market every week. Are they safe?Being labeled as a “supplement” means that the contents of the product and the claims put forth on the label have not been evaluated by the US Food and Drug Administration. The FDA inspects food and drug products to insure safety and truthful content before they can be marketed to the public. Anything labeled as a “supplement” can be marketed as such without prior FDA approval as provided for under the Dietary Supplement and Health Education Act of 1994. This should be a concern for anyone thinking about taking dietary supplements, as the burden of evaluating any claims made on the label by a manufacturer now falls on the consumer. Many such claims include a statement either that the FDA has not evaluated the claim or that the product is not intended to “diagnose, treat, cure or prevent any disease” (a type of claim that can only legally be made by a drug). What can I do?If you decide to take a supplement, there are many ways to go about evaluating its safety and efficacy:
Here is a quick roundup of some of the most popular supplemental ergogenic aids
Creatine is an amino acid in the skeletal muscle, as well as the liver, pancreas, and kidneys. Supplemental creatine is a popular ergogenic aid, but its benefits are limited. Research has shown creatine to be effective in increasing muscle strength and power during brief, high intensity exercise lasting about one minute or less (such as sprinting and weight lifting). It is believed to work by improving ATP metabolism. Creatine will not benefit endurance athletes. A common side effect is weight gain, which can make athletes feel sluggish. Other reported side effects include diarrhea, muscle cramps, and dehydration. For the most part, however, creatine is considered safe when taken in recommended dosages. Athletes often take creatine in phases. During the loading phase, athletes consume 20-25 grams (in 5 gram increments) per day for 4-7 days. During the maintenance phase, 2-5 grams per day are consumed. Creatine can be obtained through animal foods, such as meat and fish, but in amounts less than 2 grams. Creatine may be slightly more effective when combined with glucose; thus it is frequently sold in combination with carbohydrate. Individual responsiveness to creatine may vary. Vegetarians, who may consume little creatine in the diet, may experience a more pronounced response to creatine supplementation than non-vegetarians. For more information
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What are examples of nutritional ergogenic aids?
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