Performance Benefit From Supplements
Performance Benefit From Supplements
With the amount of supplements available on the market, it can be overwhelming in deciding who can benefit, reasons for taking a supplement, which brand to trust, what dosage is appropriate and what product is safe to take.
While you cannot out-supplement a bad diet, there is a time and place for supplements for athletes.
As an athlete, it is important to educate yourself prior to buying and taking a supplement as it could result in a positive drug test and ineligibility for your sport.
What are supplements?
Dietary supplement: intended to supplement whole food by providing vitamins, minerals, proteins, herbs, botanicals, and/or extracts
Sports supplement: classification of a dietary supplement designed to have an ergogenic benefit, which enhances the ability to perform
Reasons for taking supplements: prevent vitamin and mineral deficiencies, weight gain, weight loss, pre-workout boosters, recovery, competitive edge
Who should take supplements?
Supplements should be used when safety is assured
Recommended for age 18 and older; limited research on the effects of supplement use on growth and development of children and adolescents
Dietary supplements are regulated by the US Food and Drug Administration (FDA) as a result of the Dietary Supplement Health and Education Act of 1994. However, the lack of registered products nor obtaining FDA approval before producing or selling supplements, creates concerns about purity, safety and efficacy. Choosing supplements with a Third-Party Testing certification will reduce the risk of testing positive for prohibited or banned substances and less likely to be contaminated with ingredients not listed on the label. Reliable Third-Party Testing certifications include NSF certified for Sport, Informed-Choice for Sport, Banned Substance Control Group (BSCG), and USP Dietary Supplement Verified.
Supplements that are supported by good evidence of efficacy in exercise and may offer performance benefits include carbohydrate, protein, caffeine, creatine, beta-alanine and nitrate.
Carbohydrate: primary energy source
Consumption helps maintain muscle and liver carbohydrate stores
Aids in prolong exercise and improves performance
Helps maintain intensity, prevent muscle breakdown and assists in maintaining hydration
Carbohydrate recommendations for athletes range from 3 to 12 g/kg/day depending on the exercise, intensity and training of sport.
Example: for 170 lb. individual recommendations could be 230 to 920 g per day depending on the sport
Side effects: long-term restriction can lead to low energy, hypoglycemia, impair of physical activity, lipid abnormalities, heart arrhythmias, osteoporosis, kidney damage; chronic consumption leads to high blood sugars, insulin resistance, weight gain, cardiovascular and metabolic issues
Protein: builds, maintains and repairs muscle
Optimizes muscle training response during exercise and subsequent recovery period
No safety concerns at daily recommended intakes of up to 2 g/kg/day for athletes
Example: up to 154 g for 170 lb. individual
Side effects: chronic consumption could decline renal function or kidney damage, gastrointestinal discomfort, nausea, diarrhea, weight gain, cardiovascular and metabolic diseases; deficiency can cause muscle loss, stunted growth, fatty liver, increase risk of infection or injury
Caffeine: may improve endurance performance, stimulates central nervous system
Genetics can affect how quickly or slowly caffeine is metabolized
Slow metabolizer could inhibit performance
No safety concern at recommended dose of 3 mg/kg up to 6 mg/kg
Example: 170 lb. individual recommendation = ~230-460 mg
Caffeine doses above 15 mcg/ml or ~500 mg within 2-3 hours before competition can result in urinary caffeine levels that surpass dosing thresholds for many sports organizations (i.e., NCAA)
Side effect: rapid heart rate, anxiety, poor sleep, nausea
Creatine: may improve performance in strength power athletes and endurance athletes
Helps supply muscles with energy for short-term anaerobic activity
May increase strength, power, and work from maximal effort muscle contractions
Minimal safety concerns at recommended dose of 2-3 g/day
Side effect: larger doses may lead to diarrhea, nausea or cramping
Beta-Alanine: may improve performance in events lasting 60-240 seconds; start-stop sports (i.e., basketball, soccer, football)
May buffer muscle acid by increasing muscle carnosine levels, enhancing muscular endurance
No safety concerns for recommended dose of 3-6 g/day for 4-12 weeks
Side effect: paresthesia (tingling of skin) lasting up to several minutes after ingestion
Beetroot: may improve aerobic endurance performance, especially in runners, swimmers, rowers and cyclists
Increases nitrates, which increases exercise efficiency and capacity
Dilates blood vessels in exercising muscle
No safety concerns for short-term use at recommended dose of 8 mmol nitrate
Side effect: beeturia (red or pink urine or stools); heavy consumption may lead to kidney stones due to the high oxalate content
All individuals respond differently to supplements and there are several factors that enhance athletic performance and optimize training adaptations. It is important to ensure a balanced, nutrient and energy dense diet, adequate rest, and appropriate training. Before taking supplements, schedule a consultation today and we can talk about options that best suits your health and performance.