🥦advanced nutrition review
9.3 Ergogenic aids and supplements: Safety and efficacy
Last Updated on August 14, 2024
Ergogenic aids and supplements are a hot topic in sports nutrition. From protein powders to caffeine, athletes use these to boost performance. But not all are created equal – some work wonders, while others fall flat or even pose risks.
Safety and effectiveness are key when choosing ergogenic aids. We'll explore which ones have solid science backing them up and which might do more harm than good. Understanding the pros and cons helps athletes make smart choices for their health and performance.
Ergogenic Aids: Classification and Mechanisms
Nutritional Ergogenic Aids
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- Nutritional ergogenic aids include macronutrients (carbohydrates, proteins, fats), micronutrients (vitamins, minerals), and dietary supplements
- Aim to optimize nutrient intake, energy availability, and recovery
- Examples include protein powders (whey, casein) and amino acids (branched-chain amino acids, beta-alanine)
Pharmacologic Ergogenic Aids
- Pharmacologic ergogenic aids include prescription and over-the-counter medications
- Stimulants (caffeine, ephedrine) aim to increase alertness, reduce fatigue, and enhance endurance
- Anabolic agents (testosterone, growth hormone) aim to increase muscle mass, strength, and power
- Hormones (erythropoietin, insulin) aim to enhance oxygen delivery, glucose uptake, and recovery
- Painkillers and anti-inflammatory drugs (ibuprofen, cortisone) aim to reduce pain and inflammation
Physiologic Ergogenic Aids
- Physiologic ergogenic aids include techniques or substances that aim to optimize physiological processes
- Blood doping and erythropoietin (EPO) aim to increase red blood cell count and oxygen delivery to muscles
- Altitude training and hyperoxia aim to enhance oxygen uptake and utilization
- Cooling and heating techniques (ice baths, saunas) aim to regulate body temperature and improve recovery
Psychological Ergogenic Aids
- Psychological ergogenic aids include techniques that aim to enhance motivation, confidence, and focus
- Mental rehearsal and visualization aim to improve skill execution and reduce anxiety
- Goal setting and self-talk aim to increase motivation and confidence
- Relaxation and meditation aim to reduce stress and improve concentration
Ergogenic Aids: Scientific Evidence and Efficacy
Strong Evidence for Efficacy
- Caffeine has been shown to improve endurance, power output, and cognitive function in multiple meta-analyses
- Optimal dose is 3-6 mg/kg body weight, with minimal side effects at moderate doses
- Mechanisms include adenosine receptor antagonism, increased lipolysis, and enhanced neuromuscular function
- Creatine supplementation has been consistently shown to increase muscle creatine content
- Leads to improved high-intensity exercise performance and muscle mass gains when combined with resistance training
- No major safety concerns in healthy individuals at recommended doses (3-5 g/day)
Moderate Evidence for Efficacy
- Beta-alanine supplementation has been shown to increase muscle carnosine content
- Improves high-intensity exercise performance lasting 1-4 minutes (sprinting, cycling, rowing)
- Evidence for its long-term safety is limited, with some reports of paresthesia at high doses
- Nitrate supplementation (beetroot juice) has been shown to enhance endurance performance
- Mechanisms include vasodilation, reduced oxygen cost of exercise, and improved muscle efficiency
- Efficacy may depend on individual factors, such as training status and baseline nitrate levels
Weak or Conflicting Evidence for Efficacy
- Glutamine supplementation has been proposed to enhance immune function and reduce muscle damage
- However, most studies have found no significant benefits in healthy athletes
- May be beneficial in cases of overtraining, illness, or injury, but more research is needed
- Tribulus terrestris is a popular supplement claimed to increase testosterone levels and muscle mass
- However, most studies have found no significant effects on testosterone or body composition in athletes
- Some potential benefits for sexual function and cardiovascular health, but evidence is limited
Ergogenic Aids: Risks and Side Effects
Stimulants
- Stimulants, such as caffeine and ephedrine, can cause side effects, especially at high doses or in sensitive individuals
- Anxiety, insomnia, increased heart rate and blood pressure, and gastrointestinal distress
- Potential for habituation, tolerance, and withdrawal symptoms with chronic use
- Interactions with medications (e.g., MAO inhibitors) and other stimulants can increase risks
Anabolic Agents
- Anabolic agents, such as testosterone and growth hormone, can cause various adverse effects
- Acne, hair loss, gynecomastia, testicular atrophy, and mood disturbances
- Increased risk of cardiovascular disease (myocardial infarction, stroke) and liver damage (hepatotoxicity)
- Suppression of endogenous hormone production and potential for dependence and abuse
Protein and Amino Acid Supplements
- Protein and amino acid supplements can cause gastrointestinal distress, dehydration, and kidney stress
- Especially if consumed in excess (>2 g/kg/day) or without adequate fluid intake
- May interfere with the absorption of other nutrients (e.g., iron) and medications
- Potential for contamination with banned substances or heavy metals, especially in low-quality products
Long-Term Safety Concerns
- The long-term safety of many ergogenic aids and supplements is unknown
- Most studies are of short duration (<12 weeks) and do not assess potential cumulative effects or rare adverse events
- Lack of strict regulation and quality control in the supplement industry increases risks
- Interactions between multiple supplements and medications can be difficult to predict and monitor
Ergogenic Aids: Recommendations for Athletes
Consult with Qualified Professionals
- Athletes should consult with a qualified sports nutritionist or physician before using any ergogenic aids or supplements
- Assess individual needs, goals, and health status, considering factors such as age, gender, and medical history
- Discuss potential benefits, risks, and alternatives, and develop a personalized plan
- Monitor progress and adjust the plan as needed based on individual response and tolerance
Prioritize Evidence-Based Supplements
- The use of ergogenic aids and supplements should be guided by the available scientific evidence
- Priority should be given to substances with well-established safety and efficacy, such as caffeine, creatine, and beta-alanine
- Avoid supplements with limited or conflicting evidence, especially those with high risk-to-benefit ratios
- Be cautious of exaggerated claims and anecdotal reports, and rely on peer-reviewed research from reputable sources
Integrate with Training and Nutrition
- Athletes should use ergogenic aids and supplements in conjunction with a well-designed training program and balanced diet
- Supplements should not be relied on as a sole means of performance enhancement or a substitute for proper nutrition
- Timing and dosage should be optimized based on the specific goals and the available evidence (e.g., pre-workout, post-workout)
- Periodize the use of supplements according to the training cycle and competition schedule, allowing for adaptation and recovery
Monitor Safety and Legality
- Athletes should be aware of the potential risks and side effects of ergogenic aids and supplements
- Monitor health status regularly, including blood work and subjective symptoms, and discontinue use if adverse effects occur
- Obtain supplements from reputable sources that follow good manufacturing practices and provide third-party testing for quality and purity
- Be aware of the anti-doping regulations in their sport and avoid using any substances that are prohibited or may lead to inadvertent doping violations
- Report any suspected adverse events or contaminated products to the relevant authorities and sport organizations