(Editor’s note: This is a new monthly column on health and nutrition for the active athlete.)
The desire for endurance, 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 increasing sports performance. These natural supplements are available in your local health food store.
Conjugated Linoleic Acid (CLA) is a form of linoeleic acid; an essential fatty acid found in certain foods. CLA is being studied for its purported ability to utilize fat stores for fuel and thereby improve lean body composition. 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. 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.
Special precautions when using creatine are advised for those with kidney disorders due to the processing of creatine by the kidney.
Caffeine has been documented to increase endurance and aerobic capacity during exercise. Caffeine likely mobilizes fat for fuel during exercise, thereby delaying the depletion of glycogen (ie. bonking). It may also affect our psychological perception of pain. Keep in mind that caffeine can have a diuretic effect, so hydrate adequately with water when using caffeine.
Whey protein powder (from milk) is used as a means to decrease recovery time in active people, although 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.
Finally, Hydroxymethylbutyrate (otherwise known as HMB) is a metabolic breakdown byproduct of the amino acid leucine. It is found in small amounts in catfish and citrus fruits. There are few substitutes in sports performance for effective physical and mental conditioning, proper nutrition and adequate hydration. Nevertheless, some ergogenic aids may make a difference in performance.
Note: To prevent harm please consult with your physician prior to starting supplementation.
Adam Rinde, ND, is a Naturopathic Physician practicing at Sound Integrative Health in Bellevue, Wash. 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 family practice, medical exercise, and men’s health. He can be reached at DrRinde@soundintegrative.com or at (425) 736-1252. |
