Supplements, Ergogenic Aids and their Effect on Athletes

The Best Supplements For an Athlete are Energy, Healthy Food & A Positive Mind

Dietary supplements that claim to make someone faster, stronger, more energized and slimmer are alluring to athletes who vigorously train to reach their summit performance. The prime disadvantage with these supplements is that effectiveness and safety measures are not checked before these supplements hit the stores. Learn how to differentiate fraudulent from trustworthy information. A sports dietitian can help you in evaluating sports supplements and ergogenic aids — substances that claim to enhance or generate work or capacity to exercise. Visit the website www.firsteatright.com to get in touch with acclaimed sports dietitians.

No Stringent Regulations

Though dietary supplements do come under regulation boards, they are supervised differently than conventional foods and drugs. Manufacturers are not obliged to prove the safety of a supplement or further, even if it works, before it is sold into the market. Regulation boards can take action to remove them or ban them totally only after these supplements have been on the market and have been shown to be unsafe.

Be Aware of Fraud. Stay Connected

Well-planned and controlled research is necessary to determine the safety and usefulness of a supplement. But, there are some red flags or junk science to look out for. To ensure a healthy body and a pocket-friendly wallet, be wary of any supplement that:

• Has a secret formulation.
• Brags about its instant effect.
• Uses testimonials from “real users” to endorse its benefits.
• Claims itself to suit every kind of individual.
• Advertises that it has been used for millions of years.
• Belittles the medical or scientific community.

Sneak Peek at Popular Sports Supplements

Numerous sports supplements have been the subject of well-controlled research studies and have strong evidence to support their use. But, there are also researches that prove many sport supplements claims to be false or misleading. Have a look at the table below to learn about the evidence till date:

Beta-Alanine: Acts as a buffer in the muscle
Claim: Improve high-intensity exercise performance.
Evidence: Insufficient evidence to rate effectiveness.

Branched-Chain Amino Acids (BCAA): Leucine, isoleucine and valine
Claim: Delay fatigue; boost the immune system.
Evidence: BCAA helps to provide fuel for endurance activity with no strong evidence proved to delay fatigue as a result. But, growing research suggests that it may play a role in supporting immune function.

Caffeine: Mild central nervous system stimulant
Claim: Aids in burning excess fat and protects carbohydrate stores. Caffeine brings back the lost energy.
Evidence: Caffeine enhances alertness and acts as a central nervous system stimulant. Though caffeine stimulates fatty acids release, fat burning is not stimulated during exercise and carbohydrate stores are not protected. Caffeine also helps with mental sharpness and decreases perceived exertion.

Carnitine: Found in muscles and used for energy production
Claim: Helps you burn fat.
Evidence: Has no effect on fat burning process when used as a supplement.

Chromium Picolinate: A mineral found in foods that plays a role in glucose utilization
Claim: Weight loss aid; body composition changes.
Evidence: Insufficient support for use in weight loss and body composition changes. May cause oxidative damage; therefore, not recommended.

Creatine: Found in muscles and used for energy production
Claim: Escalates lean body mass, improves strength and enhances exercise performance, specifically for high-intensity workouts.
Evidence: There is affirmative result for increasing total body mass and lean mass, but few athletes have been found to be non-responders. Creatine improves short-term intense exercise performance, aids in recovery, maximizes strength gains with exercise and appears to be safe but not effective in some individuals.

Medium-Chain Triglycerides (MCT): Fatty acids
Claim: Increases endurance; promotes fat burning in long duration exercise.
Evidence: There is no evidence supporting enhanced endurance performance. It is also suspected to increase blood lipid levels and hence, not recommended.

Pyruvate: End product of carbohydrate metabolism
Claim: Increases endurance and decreases body fat; promotes weight loss.
Evidence: There is no proof to support both the claims and moreover, side effects exist, such as adverse gastrointestinal effects (gas and nausea).

Trusted Resources

Though manufacturers may have useful information about their products, it is always best to follow a balanced approach. Refer unbiased sources also.