Performance Benefit From Supplements

 
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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, reach out to us and we can talk about options that best suits your health and performance.

 
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