What is the most common ergogenic aid?

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.

Caffeine

Functioning 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 Picolinate

A 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.

Creatine

Found 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 Resources

If 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.

When it comes to ergogenic aids, these are the safest and most effective options for runners according to science. However, experimenting in training is important to develop a routine that works best for you. As always, check with your doctor before starting supplements if you have a pre-existing condition.

Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose or replace personalized medical care. 

• Ergogenic aids include training techniques, nutrition supplements, drugs, and devices that may help prepare you to exercise, improve exercise efficiency, enhance recovery or play a role in injury prevention during intense training [1].

• Caffeine, carbohydrates, beta-alanine beets, creatine, sodium bicarbonate, sodium phosphate, and sports drinks are great examples of ergogenic aids for runners looking for that cutting edge.

• Experimenting in training is important to develop a routine that works best for you. As always, check with your doctor before starting supplements if you have a pre-existing condition.

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