Athleticians competing at an elite level often utilize supplements to increase performance; however, many do not understand the dangers these products can pose to their health.
Though numerous individual supplements have been demonstrated to boost performance, relatively little research has been conducted on how combination supplements might impact performance. Athletes often want to know whether magnesium creatine chelate, melatonin, sodium bicarbonate beta-alanine and caffeine could work to enhance sprint performance.
Ergogenic aids
Many athletes from all levels of competition strive to improve performance by taking ergogenic aids, or nutritional supplements which claim to enhance exercise performance. Such supplements include amino acid derivatives, lipid derivatives, vitamins, minerals and other substances.
Ergogenic aids include anabolic steroids (which increase muscle mass), stimulants like ephedrine, pseudoephedrine and caffeine; creatine; beet juice “shots” that contain dietary nitrates that may increase nitric oxide and enhance blood flow and skeletal muscle contractions, though these products are illegal with serious health risks attached. Other aids, like carbohydrate gels and bars are well-documented to increase endurance running performance.
HMB
HMB (beta-hydroxy beta-methylbutyrate) is a leucine metabolite which supports muscle building and increases physical activity. Studies have revealed its beneficial properties for older hospitalized individuals as well as improving protein metabolism and exercise performance among malnourished individuals.1 Studies also show the use of HMB in helping prevent muscle wasting for those receiving treatment at malnutrited facilities1.1
Studies show that supplementing with HMB, leucine and carbs can enhance protein synthesis during resistance training sessions for improved muscle growth. HMB may also speed recovery after intense workouts.
One study conducted with endurance athletes demonstrated how adding 3 grams of HMB daily to their pre-workout drink significantly increased anaerobic power and VO2 peak for elite cyclists. HMB can often be found combined with creatine, ATP, protein and other ingredients in formulas.
CLA
Conjugated linoleic acid (CLA) is an omega-6 polyunsaturated fatty acid commonly found in dairy products and the fat of ruminant animals, and has become popular with athletes as both an appetite suppressant and physical performance enhancer. Preclinical studies have demonstrated its antioxidative benefits as well as its anti-inflammatory and ergogenic potential; preclinical and clinical research shows it to have positive impacts on oxidative stress, inflammation, body composition modulation and physical performance outcomes.
CLA helps reduce inflammation by decreasing pro-inflammatory cytokine release during exercise and decreasing protein degradation while simultaneously increasing muscle protein synthesis. CLA has also been proven to reduce appetite by lowering levels of specific neurotransmitters associated with hunger; furthermore, studies have demonstrated its ability to increase lipid oxidation while inhibiting fat storage.
Carnitine
Carnitine has an immense impact on energy production at a cellular level. It transfers long-chain fatty acids across mitochondrial membranes where they can be broken down and converted to energy – fuelling both heart and skeletal muscles, and helping the body utilize oxygen during exercise.
Dietary supplements containing carnitine are frequently advertised to improve fat metabolism, reduce body fat and build muscle mass. While many clinical trials support such claims, results vary based on dose and type of carnitine taken, quality of published studies varies significantly and more rigorous studies must be performed to ascertain its efficacy under specific circumstances.
Chromium
Chromium is an essential mineral that improves insulin sensitivity, helping people shed unwanted body fat while simultaneously building lean muscle mass. You’ll find chromium present in foods like whole-wheat bread and cereal, meat, and dairy; however, taking supplements without first consulting your physician could result in serious kidney damage.
Studies have demonstrated that supplementing with chromium may help people suffering from metabolic syndrome, an condition linked to insulin resistance. More research needs to be conducted. Other research indicates chromium does not increase protein or strength for athletes and the results were inconsistent; nonetheless taking no more than the Estimated Safe and Adequate Dietary Intake (ESADDI) seems safe for consumption.
Vitamins
Dietary supplements are increasingly being used by athletes to enhance exercise and performance. These substances come in the form of tablets, capsules, powders or energy bars and do not undergo the same rigorous safety testing as food items. If taken in excess, however, dietary supplements could pose health issues and may interact with certain medications causing adverse interactions between them and prescribed therapies.
Many dietary supplements have been proven to aid athletic performance, yet should only be seen as supplements rather than replacements of an effective training program and diet with an emphasis on nutritional base. Water-soluble vitamins like B vitamins may be lost through sweat and may need supplementation during periods of caloric restriction.
