N&E Series Part 3 - Sport Aids and Supplements

Creatine

Creatine is one of the most widely used sports supplements in the fitness industry. It is taken to achieve large amounts of muscle gain and for muscle recovery after a workout. The American College of Sports Medicine (ACSM) states "creatine has been shown to be effective in repeated short bursts of high intensity activity in sports that derive energy primarily from the ATP-CP energy system such as sprinting and weight lifting, but not for endurance sports such as distance running”. But these studies have all been conducted on male athletes in a laboratory setting, meaning we can’t be certain how effective the use of creatine is on muscle recovery. The ACSM also states that the use of creatine for short-term use appears to be safe, but the long-term effects have not been studied. The short term side effects include weight gain due to fluid retention, cramping, diarrhea and nausea.

Caffeine

Caffeine stimulates the central nervous system and is often used in sports and energy drinks. Caffeine can cause anxiety, jitteriness, rapid heartbeat, gastrointestinal distress and insomnia, and should not be used in combination with alcohol or other stimulants. Recent studies seem to dispute the myth that caffeine causes dehydration, and some studies have shown it to be beneficial in increasing stamina and endurance during exercise. Although it has potential benefits during exercise, caffeine is discouraged from being used as a weight loss agent, as there is little evidence that it is effective. 

Protein and Amino Acid Supplements

Protein and amino acid supplements are a convenient way for athletes to obtain the necessary protein to rebuild and repair muscle after an intensive workout, but they have not been proven to be any more effective than food sources of protein. According to the ACSM, protein and amino acid supplements can be a “potential source for illegal substances such as nandrolone, which may not be listed on the ingredient label”. So buyers should only purchase supplements from credible vendors.

Sports Drinks

Sports drinks that replenish electrolytes and hydrate the athlete may be useful during periods of intense cardio exercise. The ACSM recommends beverages containing 6-8% carbohydrate for periods of exercise lasting longer than 1 hour. They state “fluids containing sodium and potassium help replace sweat electrolyte losses, while sodium stimulates thirst and fluid retention, and carbohydrates provide energy”. But remember - sports drinks can be high in sugar, so moderate your intake and be sure to replenish adequately with water. 

The ACSM also provides a list of sports aids that do not have evidence supporting their performance enhancement claims, and that may even be dangerous if consumed:

Bee pollen, branched chain amino acids, carnitine, chromium picolinate, cordyceps, Coenzyme Q10, conjugated linoleic acid, Cytochrome C, dihydroxyacetone, gamma oryzanol, ginseng, inosine, medium chain triglycerides, pyruvate, oxygenated water, and vanadium.

To find out more information visit the ACSM website:

http://www.acsm.org/AM/Template.cfm?Section=General_Public

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