Sports Performance Supplements

Sports Performance Supplements:

This article appeared in Outdoors Sports Northwest Magazine

Have you ever been engaged in a tug of war between your mind and your body? The mind pushes but the body pushes back more, and suddenly you need to stop. This phenomenon, called "bonking," occurs when you have depleted your stores of the ready-to-use fuel glycogen. This normally occurs after two hours of continuous endurance exercise without any carbohydrate replenishment.

Endurance, and other concerns in exercise performance such as, strength, power, lean body mass, speed and aerobic capacity have lead to the development of ergogenic aids. Defined as, any external influence which can positively affect physical or mental performance, ergogenic aids are on the forefront of sports performance research.

Below is a list of the better-researched ergogenic supplements for sports performance.

Conjugated Linoleic Acid (CLA) is a form of linoeleic acid; an essential fatty acid found in certain foods. CLA is currently being studied for its purported ability to utilize fat stores for fuel and thereby improve lean body composition. In some studies, it has led to fat loss, which may be helpful in improving exercise performance. Diabetics should take special precautions when using this supplement due to its potential effects on blood sugar.

Creatine is a naturally occurring substance that plays a role in energy production in the body when it is converted to phosphocreatine. When used as a supplement, it is thought to increase the ability to recover after short bursts of intense exercise, such as that seen in cycling, weightlifting, and sprinting.

There has been marginal proof of creatine's effectiveness in helping to decrease recovery time in athletes and to improve their strength. Special precautions when using creatine are advised for those with kidney disorders due to the processing of creatine by the kidney.

No disappointment or probable surprise to Northwesterners, Caffeine has actually been fairly well-documented to increase endurance and aerobic capacity during exercise. Caffeine likely mobilizes fat for fuel during exercise, thereby delaying the depletion of glycogen. It may also affect our psychological perception of pain. Before you get loaded up however, most research states that the amount necessary for beneficial impact is only about the size of two cups of coffee (grande). Because of caffeine's dehydrating qualities, it is always a good idea to drink one cup of water for every cup of coffee you drink during the day.

Whey protein powder is used as a means to enhance performance and decrease recovery time in active people. Whey is a type of protein found in dairy. It is not entirely understood how it works to aid in recovery. Protein is, however, the building block of muscles, and athletes tend to have slightly higher demand for protein than the average person. Upon the completion of exercise and even before exercise, whey protein has been found to be marginally effective in improving recovery.

Hydroxymethylbutyrate (otherwise known as HMB) is a metabolic breakdown byproduct of the amino acide leucine. It is found in small amounts in catfish and citrus fruits. As a supplement, it apparently signals the body to slow down muscle tissue breakdown, thereby slowing muscle recovery time. At this time, HMB appears to be relatively safe.

 

Other nutrients and herbs deserve mention, yet research has been less conclusive for sports performance. These include Glutamine, L-carnitine, Branch Chained Amino Acids, Ginseng, Phosphatidylserine, Rhodiola, CoQ-10, Vitamin C, Vitamin E. and D-ribose.

There are few substitutes in sports performance for effective physical and mental conditioning, proper nutrition, and adequate hydration. Nevertheless, some ergogenic aids may make some difference in performance.

Before considering supplementation, please discuss your considerations with a well-regarded health professional.

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Adam Rinde, ND, is a Naturopathic Physician practicing at Sound Integrative Health in Kirkland, WA. He is a graduate of Bastyr University, where he also completed a residency at the Bastyr Center of Natural Health in Seattle. Dr. Rinde focuses on General Practice. , Physical Medicine, and Preventive Medicine He can be reached at DrRinde@soundintegrative.com or at (425) 736-1252.