Performance-enhancing supplements -
Numerous factors contribute to peak athletic performance. Among these, a strong foundation in physical conditioning and sport-specific experience, in addition to a bespoke and periodized training and nutrition program, the latter based predominately from whole food choices, are essential.
Although an array of supplements are marketed for the enhancement of sports performance, many lack robust evidence of an ergogenic benefit. Finally, numerous ingredients in commercial supplements, sometimes presenting as contaminants or undeclared ingredients, carry a risk of inadvertent anti-doping rule violations Baylis et al.
With this in mind, athletes and their associated support teams should only consider performance supplements where a strong body of evidence supports their use as safe, legal, and effective.
The supplements of interest have been divided into three categories according to the strength of evidence supporting their use for the enhancement of sports performance.
These categories include: 1 established, 2 equivocal, and 3 developing performance supplements. There is robust evidence that the following supplements can enhance sports performance when used according to established protocols.
Caffeine, a stimulant that is ubiquitously consumed in the diets of most adults, has well-established benefits for athletic performance. The mechanisms underpinning these benefits include adenosine receptor antagonism, increased endorphin release, enhanced neuromuscular function, improved vigilance and alertness, and a reduced perception of exertion during exercise for review, see Burke, ; Goldstein et al.
Caffeine supplementation is known to improve endurance capacity during time to fatigue exercise tasks—for instance, during activities such as treadmill running to exhaustion French et al.
Furthermore, ergogenic benefits are also widely reported during competitive situations, such as real or laboratory-simulated time-trial TT activities. A systematic review by Ganio et al. In fact, such doses are likely to increase the risk of negative side effects, such as nausea, anxiousness, insomnia, and restlessness Burke, —outcomes that would clearly negate any performance-enhancing outcomes.
Interestingly, similar performance outcomes are expected in both habituated caffeine users and nonusers Goldstein et al. Low doses of caffeine consumed during endurance exercise have also been shown to enhance performance.
In fact, — mg 1. The effects of caffeine on short-term, supramaximal, and repeated sprint tasks have been less well studied. Of note, athletes who intend to use caffeine as a performance aid should trial their strategies during training or minor competitions, in order to fine-tune a protocol that achieves benefits with minimal side effects.
Creatine is another widely-researched supplement, with creatine monohydrate CM being the most common form used to supplement dietary intake from meats. Within the muscle, creatine-kinase mediates the phosphorylation of creatine to phosphocreatine PCr , a key substrate for high-intensity muscle force generation Greenhaff et al.
As a result, creatine loading can acutely enhance the performance of sports involving repeated high-intensity exercise e. There is additional, albeit equivocal, evidence of changes in cellular signaling, metabolism, and water storage associated with creatine supplementation with potential flow-on effects such as enhancements of protein synthesis, glycogen storage, and thermoregulation for review, see Cooper et al.
Therefore, there may be less well-recognized benefits of creatine supplementation for endurance sport athletes. Such protocols have been established primarily from early work investigating muscle creatine loading in males Hultman et al. No negative health effects have been reported with the long-term use of CM up to 4 years when appropriate loading protocols are followed Schilling et al.
In fact, some reports propose CM supplementation to be anti-inflammatory, and to reduce exercise-induced oxidative stress Deminice et al. Dietary nitrate NO 3 — is a popular supplement initially found to improve oxygen uptake VO 2 kinetics during prolonged submaximal exercise Bailey et al.
The ingestion of dietary NO 3 — leads to an enhanced nitric oxide NO bioavailability via the NO 3 — -nitrite-NO pathway, a reduction catalyzed initially by bacteria in the mouth and the digestive system Duncan et al.
NO plays an important role in the modulation of skeletal muscle function Jones, , with proposed mechanisms for improved exercise performance including a reduced ATP cost of muscle force production, an increased efficiency of mitochondrial respiration, increased blood flow to the muscle, and a decrease in blood flow to VO 2 heterogeneities Bailey et al.
Recently, nitrate supplementation has been proposed to enhance the function of type II muscle fibers Bailey et al. Differences in these findings may possibly relate to the lower dose of nitrate provided in the acute instance; indeed, a dose-response effect of NO 3 — supplement use has been shown previously, with higher NO 3 — doses having a greater impact on 2,m rowing performance Hoon et al.
However, the benefit of nitrate supplementation for very highly-trained elite athletes requires more research, with some Nyakayiru et al. Finally, chronic NO 3 — supplementation may facilitate training adaptations when taken prior to key sessions, with greater improvements 8.
Leafy green and root vegetables i. Performance benefits may manifest acutely i. Finally, performance benefits may be maintained for at least 15 days, if consumption of the supplement is continued for this duration Vanhatalo et al.
Beta-alanine is the rate-limiting precursor to carnosine, an endogenous intracellular muscle buffer, and one of the immediate defenses against the accumulation of protons in the contracting musculature during exercise Lancha Junior et al.
Daily supplementation with 3. Beta-alanine supplementation may not be as effective in well-trained athletes as their lesser-trained counterparts Bellinger, , partly due to a diminishing role of carnosine toward intramuscular pH regulation in individuals with an already enhanced buffering capacity.
However, the small performance changes observed in well-trained athletes to date 0. Beta-alanine dosing strategies typically involve split doses consumed over the day i. However, in accounting for this individual variation, an in-depth analysis and summary of the available literature by Stellingwerff et al.
Regardless, it is likely that an individualized approach to beta-alanine supplementation should be considered where possible. Ingestion of sodium bicarbonate NaHCO 3 is proposed to enhance high-intensity exercise performance as an extracellular blood buffer; however, the mechanisms of action are complex Siegler et al.
Although playing an important role in the maintenance of both intracellular and extracellular pH, NaHCO 3 is unable to permeate the sarcolemma, and therefore aids intracellular pH regulation indirectly by raising both extracellular pH and HCO 3 — concentrations Katz et al.
Successful supplementation protocols typically involve acute NaHCO 3 doses of 0. However, common side effects include GI upset, which may negate any performance enhancements, likely explaining the large variability in individual responses Carr, Slater, et al.
Furthermore, sodium citrate has been proposed as an alternative to NaHCO 3 , as a result of lower reported rates albeit not in all investigations of GI upset Requena et al.
Potentially, the aforementioned supplement doses and performance effects are achievable from slightly-elevated dietary consumption of commonly-consumed foods and beverages i. Regardless, it is no doubt reassuring that each of these established performance supplements can be found in various forms on the shelves and in the fridges of the local supermarket.
The following supplements are also used by athletes; however, the evidence-base for their potential to enhance athletic performance is less clear. Similar to NaHCO 3 , sodium citrate acts as a blood buffer by increasing pH in the extracellular environment, and increasing the gradient between the blood and the active muscle.
Early studies trialed sodium citrate doses ranging from 0. Here, a dose response was seen, with ergogenic benefits requiring a minimum ingestion of 0.
Subsequently, a 0. The more recent discovery that the time to peak blood pH occurs — min after sodium citrate ingestion suggests that the dosing protocol should occur at a minimum of 3 hr preexercise Urwin et al. Despite these few positive investigations, it should be noted that the ergogenic effect of sodium citrate ingestion remains equivocal, with a previous meta-analysis highlighting a negligible benefit 0.
Considering the detrimental side effects from both NaHCO 3 and citrate, and the potential for limited benefits with the latter, athletes and support staff are encouraged to carefully trial the use of these blood buffers in training before implementing an individualized and bespoke protocol in a competition setting.
Numerous hypotheses have been proposed to support the potential benefits of phosphate supplementation on athletic performance see Buck et al. The proposed mechanisms underpinning these benefits include an enhanced rate of ATP and PCr resynthesis Kreider, ; improved buffering capacity to support high rates of anaerobic glycolysis Kreider, ; improvement of myocardial contractility leading to increased cardiac efficiency Kreider et al.
Overall, there is equivocal evidence of performance enhancement from phosphate supplementation. In some instances, phosphate has been shown to enhance VO 2max Cade et al. However, in the case of repeated sprints, the magnitude of benefit has been shown to be varied and unclear Kopec et al, Finally, there is also a large amount of contrary evidence from the same physiological and performance measures that suggests phosphate supplementation in isolation, or in combination with other buffer agents has no impact on exercise capacity or performance outcomes Brewer et al.
No doubt, the lack of clear consensus defined by this collective work is explained by variations in the supplement protocol used i. as well as individual responses to the supplement itself Peeling, This is often associated with GI distress Cade et al. Nevertheless, current evidence regarding the efficacy of phosphate supplementation remains unclear, since there exists no evidence to suggest an accumulation of this supplement in the muscle, where a number of the reported mechanism are suggested to take effect.
As such, the use of this supplement for enhanced athletic performance is likely questionable, with further research needed to fully explore its true effect. If considered for use, individual responses should be thoroughly trialed prior to using this supplement in a competition setting.
Increased muscle carnitine stores via supplementation with L-carnitine are postulated to spare glycogen, via increased fat oxidation, at lower exercise intensities, and to promote more efficient carbohydrate oxidation and reduced lactate accumulation at higher intensities, delaying the onset of fatigue during endurance-based activity.
Research on L-carnitine supplementation has shown equivocal outcomes. Marconi et al. Of note, the lack of performance effect seen in these studies may likely result from the fact that muscle carnitine levels do not seem to increase when using these standard supplement protocols i.
More recently, Novakova et al. Importantly, there was no effect on muscle function, energy metabolism, or VO 2 during either submaximal or maximal exercise tests. It is likely that the lack of efficacy of oral L-carnitine supplementation in many studies is due to its low bioavailability and failure to increase muscle carnitine stores.
However, Stephens, Evans, et al. In a follow-up study Wall et al. Therefore, given the limited research in this space, and the considerable effort needed to implement such a protocol, further investigation is needed to clarify the efficacy and safety of following these prolonged supplement regimes.
This section covers supplements which are emerging in both their popularity and the evidence base for athletic performance benefits. However, more work is needed before conclusive recommendations can be made on their use, and there may be some differences in the principles or mechanisms by which they could be of value.
The performance supplements outlined in the prior sections are presented in view of a strong evidence base to reflect a direct impact on athletic performance through the augmentation of various rate-limiting processes. However, other supplements may have an indirect impact on performance via their ability to support the training process, through their influence on factors such as inflammatory modulation, oxidative stress, and signaling pathways for adaptation, or their ability to support repetitive performance by restoring homeostasis between two exercise bouts.
Such an outcome may impact athlete performance—for instance, if the supplement protocol targets an improvement in fatigue resistance during heavy competition schedules.
Similarly, food polyphenols may act in a comparable way, possessing strong anti-oxidant and anti-inflammatory properties see Tsao, that may be beneficial to exercise recovery. For instance, the high anthocyanin content of tart Montmorency cherries has been shown to reduce the inflammatory and oxidative stress responses to marathon running Howatson et al.
Of note, only blood biomarkers were presented in these aforementioned studies to suggest such a benefit and, therefore, these outcomes should be further confirmed by muscle analysis in future research. Of note, there are several issues that make it more difficult to substantiate the performance benefits of these supplements.
One factor is that it may take a lengthy period before better recovery between exercise bouts or better support of training leads to a detectable improvement in competition performance. For example, previous research on supplementation with anti-oxidant vitamins i.
As such, the ultimate benefit of the use of these supplements may depend on how and when they are used; for example, they might be used in scenarios of repeated competition events to reduce exercise perturbations and enhance recovery and subsequent performance, but avoided during training bouts where optimal adaptation is driven by full exposure to oxidative or inflammatory stress.
Alternatively, some supplements may affect a number of body systems, with positive effects on one system counteracting the minor negative effects on another. For example, although they are considered to have anti-oxidant properties, some polyphenol subclasses e.
Furthermore, numerous food polyphenols are also suggested to have a direct effect on performance, potentially a result of mechanisms relevant to flow mediated dilatation, NO production, and adenosine receptor antagonism effects Somerville et al.
However, clearly in its infancy, there exists a need for further research exploring these emerging supplements to fully examine the effects and potential efficacy of their ability to support the training process, and to provide a direct positive impact on athletic performance.
This review summarizes the evidence for a number of commonly-used supplements, ingested with the aim of enhancing athletic performance. This should be further viewed in light of the marginal, but often important, gains that may be achieved through sound use of these products, as well as practical considerations such as a lack of uniform tolerance and response to a given supplement.
As such, any use of performance supplements should be thoroughly trialed in training before implementation into a competition environment, since, in some scenarios, outcomes ranging from a lack of efficacy to deleterious responses may outweigh any expected performance enhancement.
Astorino , T. Efficacy of acute caffeine ingestion for short-term high-intensity exercise performance: A systematic review.
PubMed doi Baguet , A. Important role of muscle carnosine in rowing performance. Journal of Applied Physiology , 4 , — Bailey , S.
Dietary nitrate supplementation enhances muscle contractile efficiency during knee-extensor exercise in humans. Journal of Applied Physiology , 1 , — Inorganic nitrate supplementation improves muscle oxygenation, O 2 uptake kinetics, and exercise tolerance at high but not low pedal rates.
Journal of Applied Physiology , 11 , — Dietary nitrate supplementation reduces the O 2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Barnett , C. Effect of L-carnitine supplementation on muscle and blood carnitine content and lactate accumulation during high-intensity sprint cycling.
International Journal of Sport Nutrition, 4 3 , — Baylis , A. Inadvertent doping through supplement use by athletes: Assessment and management of the risk in Australia. International Journal of Sport Nutrition and Exercise Metabolism, 11 3 , — Bell , P.
Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days high-intensity stochastic cycling.
Nutrients, 6 12 , — Bellar , D. Effects of low-dose caffeine supplementation on early morning performance in the standing shot put throw. European Journal of Sport Science, 12 1 , 57 — Bellinger , P.
Beta-Alanine supplementation for athletic performance: An update. Benesch , R. Intracellular organic phosphates as regulators of oxygen release by haemoglobin. Nature, , — Boorsma , R.
Beetroot juice supplementation does not improve performance of elite m runners. Braakhuis , A. Impact of dietary antioxidants on sport performance: A review.
Sports Medicine, 45 7 , — Branch , J. Effect of creatine supplementation on body composition and performance: A meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13 2 , — Brewer , C. Effect of repeated sodium phosphate loading on cycling time-trial performance and VO2peak.
International Journal of Sport Nutrition and Exercise Metabolism, 23 2 , — Effect of sodium phosphate supplementation on cycling time trial performance and VO2 1 and 8 days post loading.
Bruce , C. Enhancement of m rowing performance after caffeine ingestion. Buck , C. Sodium phosphate as an ergogenic aid. Sports Medicine, 43 6 , — Buford , T. International Society of Sports Nutrition position stand: Creatine supplementation and exercise.
Journal of the International Society of Sports Nutrition, 4 , 6. Burke , L. Caffeine and sports performance. Applied Physiology Nutrition and Metabolism, 33 6 , — Practical considerations for bicarbonate loading and sports performance.
Nestlé Nutrition Institute Workshop Series, 75 , 15 — Cade , R. Effects of phosphate loading on 2, 3-diphosphoglycerate and maximal oxygen uptake. Carr , A. Effects of acute alkalosis and acidosis on performance: A meta-analysis.
Sports Medicine, 41 10 , — International Journal of Sport Nutrition and Exercise Metabolism, 21 3 , — Chung , W. Effect of 10 week beta-alanine supplementation on competition and training performance in elite swimmers. Nutrients, 4 12 , — Cook , M. New Zealand blackcurrant extract improves cycling performance and fat oxidation in cyclists.
European Journal of Applied Physiology, 11 , — Cooper , R. Journal of the International Society of Sports Nutrition, 9 1 , Deminice , R.
Effects of creatine supplementation on oxidative stress and inflammatory markers after repeated-sprint exercise in humans. Nutrition, 29 9 , — Duncan , C. Chemical generation of nitric oxide in the mouth from the enterosalivary circulation of dietary nitrate.
Nature Medicine, 1 6 , — Duncan , M. Acute caffeine ingestion enhances strength performance and reduces perceived exertion and muscle pain perception during resistance exercise. European Journal of Sport Science, 13 4 , — Effect of caffeine ingestion on torque and muscle activity during resistance exercise in men.
Folland , J. Sodium phosphate loading improves laboratory cycling time-trial performance in trained cyclists. French , C. Caffeine ingestion during exercise to exhaustion in elite distance runners. Journal of Sports Medicine and Physical Fitness, 31 3 , — Ganio , M. Effect of caffeine on sport-specific endurance performance: A systematic review.
Goldstein , E. International society of sports nutrition position stand: Caffeine and performance. Journal of the International Society of Sports Nutrition, 7 1 , 5.
Gomez-Cabrera , M. Oral administration of vitamin C decreases muscle mitochondrial biogenesis and hampers training-induced adaptations in endurance performance. American Journal of Clinical Nutrition, 87 1 , — Gonçalves , L. Dispelling the myth that habitual caffeine consumption influences the performance response to acute caffeine supplementation.
Journal of Applied Physiology, 1 , — Goss , F. Effect of potassium phosphate supplementation on perceptual and physiological responses to maximal graded exercise. International Journal of Sport Nutrition and Exercise Metabolism, 11 1 , 53 — Greenhaff , P.
Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man. Clinical Science, 84 5 , — Greig , C. The effect of oral supplementation with L-carnitine on maximum and submaximum exercise capacity.
European Journal of Applied Physiology and Occupational Physiology, 56 4 , — Harris , R. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clinical Science, 83 3 , — Hobson , R. Effects of beta-alanine supplementation on exercise performance: A meta-analysis.
Amino Acids, 43 1 , 25 — Hoon , M. The effect of variable doses of inorganic nitrate-rich beetroot juice on simulated 2, m rowing performance in trained athletes. Howatson , G. Influence of tart cherry juice on indices of recovery following marathon running. Hultman , E.
Muscle creatine loading in men. Journal of Applied Physiology , 81 1 , — Jones , A. Dietary nitrate supplementation and exercise performance. Sports Medicine, 44 Suppl. BCAAs can provide energy during exercise when metabolized, possibly providing greater strength and muscle mass gains from training.
With no reported adverse effects for doses of up to 20 grams per day for up to six weeks, BCAAs fall under the category of safe and legal performance-enhancing supplements. In addition, Ingredient Optimized options such as ioBCAA offer increased bioavailability of each of the three essential amino acids to ensure you receive the best possible benefits.
Protein is one of the most common performance-enhancing supplements among athletes and non-athletes alike. Protein assists with building, maintaining, and repairing muscle tissue, and it has been proven effective in numerous clinical trials.
A quality protein supplement can optimize muscle training response during and after exercise. There are no adverse effects or safety concerns reported at daily recommended intakes for athletes of up to 2 grams of protein per kilogram of body weight one kilogram equals 2.
These products have been scientifically proven to offer better bioavailability than non-optimized protein supplements, ensuring you see results and are not wasting your money. Creatine is a widely-used, thoroughly studied dietary supplement for sports performance.
It can help supply energy to your muscles for short-term, anaerobic activities, such as HIIT, weight training, and circuit training. Aside from supplementation, creatine is obtained in small amounts from food and produced by your body.
Creatine supplementation may help you increase power and strength from full effort muscle contractions. It can also help your body adapt to athlete training regimens over time.
It should be noted, however, that creatine does significantly enhance performance in endurance activities. Typical doses of up to 20 grams per day for up to seven days or grams for up to 12 weeks show minimal safety concerns.
Adverse effects are most likely to include weight gain caused by water retention, not fat accumulation , muscle cramps, muscle stiffness, and nausea.
Creatine monohydrate is the most widely used and well-researched form of creatine, but it also comes in creatine anhydrous, which contains more creatine by weight. Both options offer the benefits of creatine supplementation. Caffeine is one of the most widely used substances in the world.
Caffeine works by blocking the activity of adenosine, a neuromodulator that can make you feel sleepy or tired. In doing so, it reduces perceived exertion and even pain. Caffeine may enhance athletic performance for endurance activities and long-duration activities like playing sports.
Adverse effects may include irritability, blood pressure spikes , increased heart rate, restlessness, insomnia, arrhythmia, nausea, and vomiting.
When taken in very high doses of grams 10,, mg , caffeine is also associated with a risk of death. Caffeine from pre-workout supplements, energy drinks, and coffee can add up fast.
Beetroot and beet juice is a safe and potentially effective performance-enhancing supplement. Beetroot and beet juice may improve energy production , reduce muscle oxygen use, and dilate blood vessels in the muscles you are exercising.
This veggie might also improve endurance and time-to-exhaustion among endurance athletes such as cyclists, runners, and swimmers. Beets also contain betaine trimethylglycine , which may help enhance athletic performance, although the exact mechanisms that allow it to do so are not fully understood.
Common hypotheses speculate that betaine may increase the biosynthesis or creation of creatine. It might also assist with water retention in cells and blood nitric acid levels. Beetroot, beet juice, and betaine have no associated safety concerns for short-term use.
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Additionally, it is illegal to use anabolic steroids without a prescription and oversight from Soccer nutrition for injury rehabilitation healthcare provider. In addition to anabolic Performance-ehancing such as DHEA and so-called designer Beta-carotene and respiratory health, other dangerous or illegal ergogenic aids include:.
The above ergogenic aids are potentially harmful, banned in Olympic competitions, and often illegal when used supplemenrs a Performance-enhancing supplements.
However, diuretics are an exception to the Perforrmance-enhancing in that supplemments can sometimes use them safely and without supervision from a professional. Some eupplements, like Pedformance-enhancing, are used by athletes to mask the Performance-enhancing supplements of other banned substances.
Performacne-enhancing, caffeine from other diuretics like Performance-enhhancing or tea is safe for moderate use in conjunction with balanced nutrition. Performance-enhancing supplements more Performance-enhancinng on Pefrormance-enhancing and Performance-enhancign performance-enhancing substances, check out the National Collegiate Athletic Association NCAA list of banned substances.
Many performance-enhancing supplements offer safe options for improving athletic performance. Branched-chain amino acidsor BCAAs, include leucine, isoleucine, and valine. These three essential amino acids have a unique, branched chemical structure that allows the mitochondria in skeletal muscle tissue to metabolize them.
BCAAs can provide energy during exercise when metabolized, possibly providing greater strength and muscle mass gains from training. With no reported adverse effects for doses of up to 20 grams per day for up to six weeks, BCAAs fall under the category of safe and legal performance-enhancing supplements.
In addition, Ingredient Optimized options such as ioBCAA offer increased bioavailability of each of the three essential amino acids to ensure you receive the best possible benefits. Protein is one of the most common performance-enhancing supplements among athletes and non-athletes alike.
Protein assists with building, maintaining, and repairing muscle tissue, and it has been proven effective in numerous clinical trials. A quality protein supplement can optimize muscle training response during and after exercise. There are no adverse effects or safety concerns reported at daily recommended intakes for athletes of up to 2 grams of protein per kilogram of body weight one kilogram equals 2.
These products have been scientifically proven to offer better bioavailability than non-optimized protein supplements, ensuring you see results and are not wasting your money. Creatine is a widely-used, thoroughly studied dietary supplement for sports performance. It can help supply energy to your muscles for short-term, anaerobic activities, such as HIIT, weight training, and circuit training.
Aside from supplementation, creatine is obtained in small amounts from food and produced by your body. Creatine supplementation may help you increase power and strength from full effort muscle contractions. It can also help your body adapt to athlete training regimens over time.
It should be noted, however, that creatine does significantly enhance performance in endurance activities. Typical doses of up to 20 grams per day for up to seven days or grams for up to 12 weeks show minimal safety concerns.
Adverse effects are most likely to include weight gain caused by water retention, not fat accumulationmuscle cramps, muscle stiffness, and nausea. Creatine monohydrate is the most widely used and well-researched form of creatine, but it also comes in creatine anhydrous, which contains more creatine by weight.
Both options offer the benefits of creatine supplementation. Caffeine is one of the most widely used substances in the world. Caffeine works by blocking the activity of adenosine, a neuromodulator that can make you feel sleepy or tired.
In doing so, it reduces perceived exertion and even pain. Caffeine may enhance athletic performance for endurance activities and long-duration activities like playing sports. Adverse effects may include irritability, blood pressure spikesincreased heart rate, restlessness, insomnia, arrhythmia, nausea, and vomiting.
When taken in very high doses of grams 10, mgcaffeine is also associated with a risk of death. Caffeine from pre-workout supplements, energy drinks, and coffee can add up fast.
Beetroot and beet juice is a safe and potentially effective performance-enhancing supplement. Beetroot and beet juice may improve energy productionreduce muscle oxygen use, and dilate blood vessels in the muscles you are exercising.
This veggie might also improve endurance and time-to-exhaustion among endurance athletes such as cyclists, runners, and swimmers. Beets also contain betaine trimethylglycinewhich may help enhance athletic performance, although the exact mechanisms that allow it to do so are not fully understood.
Common hypotheses speculate that betaine may increase the biosynthesis or creation of creatine. It might also assist with water retention in cells and blood nitric acid levels. Beetroot, beet juice, and betaine have no associated safety concerns for short-term use.
Commonly recommended amounts include 2 cups of beetroot or beet juice. For betaine, standard supplementation is between grams per day for up to 15 days. Below are a few more that may help you improve muscle strength and physical endurance:. A comprehensive multivitamin targeting your age and biological sex should cover most of your vitamin and mineral requirements.
Attempting to correct perceived suboptimal levels of any vitamin or mineral may lead to overdose symptoms.
As you can see, there are dangers associated with ergogenic aids such as anabolic steroids as well as potential benefits from safe performance-enhancing supplements. BCAAs, protein, caffeine, vitamin C, and others have the potential to improve your athletic performance. Everyone has different physiological needs based on their health, age, training routine, and lifestyle.
Performance-Enhancing Supplements: What You Should Know.
: Performance-enhancing supplements| 1. Beetroot juice | Nutrition Research. Austin KG, McLellan TM, Farina EK, et al. Soldier use of dietary supplements, including protein and body building supplements, in a combat zone is different than use in garrison. Applied Physiology, Nutrition, and Metabolism. Bellinger PM. β-Alanine supplementation for athletic performance: an update. Journal of Strength and Conditioning Research. Candow DG, Chilibeck PD, Forbes SC. Creatine supplementation and aging musculoskeletal health. Deminice R, Rosa FT, Franco GS, et al. Effects of creatine supplementation on oxidative stress and inflammatory markers after repeated-sprint exercise in humans. Herriman M, Fletcher L, Tchaconas A, et al. Dietary supplements and young teens: misinformation and access provided by retailers. Knapik JJ, Steelman RA, Hoedebecke SS, et al. Prevalence of dietary supplement use by athletes: systematic review and meta-analysis. Sports Medicine. Ko R, Low Dog T, Gorecki DK, et al. Evidence-based evaluation of potential benefits and safety of beta-alanine supplementation for military personnel. Nutrition Reviews. Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: vegetarian diets. Journal of the Academy of Nutrition and Dietetics. Navarro VJ, Barnhart H, Bonkovsky HL, et al. Liver injury from herbals and dietary supplements in the U. Drug-Induced Liver Injury Network. Ronis MJJ, Pedersen KB, Watt J. Adverse effects of nutraceuticals and dietary supplements. Annual Review of Pharmacology and Toxicology. Food and Drug Administration website. BMPEA in dietary supplements. Accessed at www. DMAA in products marketed as dietary supplements. Tainted body building products. Other References. Aguiar AF, Januário RS, Junior RP, et al. Long-term creatine supplementation improves muscular performance during resistance training in older women. European Journal of Applied Physiology. Cooper R, Naclerio F, Allgrove J, et al. Journal of the International Society of Sports Medicine. Dolan SB, Gatch MB. Abuse liability of the dietary supplement dimethylamylamine. Drug and Alcohol Dependence. Kim HJ, Kim CK, Carpentier A, et al. Studies on the safety of creatine supplementation. Amino Acids. Mason BC, Lavallee ME. Emerging supplements in sports. Sports Health. Maughan RJ, Greenhaff PL, Hespel P. Dietary supplements for athletes: emerging trends and recurring themes. Journal of Sports Science. MedlinePlus website. Accessed at medlineplus. html on December 11, Herbal remedies and supplements for weight loss. htm on December 14, html on January 7, Office of Dietary Supplements website. But the drug may have played a role in at least 18 deaths. Doping with erythropoietin may raise the risk of serious health problems. These include stroke, heart attack and blocked arteries in the lung. Diuretics are drugs that change the body's balance of fluids and salts. They can cause the body to lose water, which can lower an athlete's weight. Diuretics also may help athletes pass drug tests that check for signs of drugs in the urine. They dilute the urine and may hide traces of drugs. Diuretics can cause side effects when you take them at any dose — even at doses that health care providers suggest. These drugs make athletes more likely to have side effects such as:. Nutrients are vitamins and minerals in foods that are good for you. Some people try to get more nutrients from products called supplements. Supplements are sold in stores and online as powders or pills. One supplement that's popular with athletes is called creatine monohydrate. The body makes its own creatine too. It helps muscles release energy. Creatine supplements may help athletes gain small, short-term bursts of power. Creatine seems to help muscles make more of an energy source called adenosine triphosphate ATP. ATP stores and moves energy in the body's cells. It's used for activity that involves quick bursts of movement, such as weightlifting or sprinting. But there's no proof that creatine helps you do better at sports that make you breathe at a higher rate and raise your heart rate, called aerobic sports. Some athletes try to gain weight so they can get bigger in size. Creatine may help you put on weight over time. But that might be due to the extra water that creatine causes the body to hold on to. Water is drawn into muscle tissue, away from other parts of the body. That puts you at risk of getting dehydrated. Studies show that it's safe for healthy adults to use creatine for a short or long time. It's important to use the doses that creatine makers suggest on the package. Stimulants boost the levels of some chemicals in the brain. They also make the heart beat faster and raise blood pressure. Common stimulants include caffeine and drugs called amphetamines. Cold medicines often have a stimulant in them. Energy drinks are popular among many athletes. They often have high doses of caffeine and other stimulants. The street drugs cocaine and methamphetamine also are stimulants. Some athletes may seem to get an edge from performance-enhancing drugs. But doping can have bad effects on health. In general, the long-term effects of performance-enhancing drugs haven't been studied enough. And any short-term perks come with risks. Doping is banned by most sports leagues and groups too. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. 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Healthy Lifestyle Fitness. Sections Basics Fitness basics Stretching and flexibility Aerobic exercise Strength training Sports nutrition In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. Performance-enhancing drugs: Know the risks Hoping to get an edge by taking performance-enhancing drugs? By Mayo Clinic Staff. A new study finds a type of psychedelic called ibogaine may help people with traumatic brain injury. In the study 30 male Special Operations Forces…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Mental Well-Being. Performance Enhancers: The Safe and the Deadly. Medically reviewed by Angela M. Bell, MD, FACP — By Brian Krans — Updated on February 5, Safe ergogenic dietary supplements. Share on Pinterest. Harmful or illegal ergogenic aids. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Feb 5, Written By Brian Krans. Medically Reviewed By Angela M. Bell, MD, FACP. Share this article. Read this next. All About Anabolic Steroids. Medically reviewed by Alan Carter, Pharm. The 6 Best Supplements to Gain Muscle. By Grant Tinsley, Ph. What Is Clenbuterol? By Gavin Van De Walle, MS, RD. How Creatine Boosts Exercise Performance. Unpacking the Notion of Love Addiction. Medically reviewed by Kendra Kubala, PsyD. Toxic Femininity, Explained — Plus, Tips to Overcome This Mindset Toxic femininity, or behavior that aligns with patriarchal beliefs about what women should and shouldn't do, can affect your well-being. READ MORE. Isolation, Loneliness are Major Mortality Risk Factors for People With Obesity A new study, released this week has found that death rates are increased for people with obesity who are also socially isolated and lonely. The… READ MORE. Psychedelic Ibogaine May Help PTSD and Depression After Traumatic Brain Injury A new study finds a type of psychedelic called ibogaine may help people with traumatic brain injury. |
| Established Performance Supplements | Young athletes sometimes take protein supplements or nucleic acid supplements creatine to help their sports performance. However, studies have not shown these supplements help improve sports performance in younger athletes. During puberty athletes grow and become stronger and their performance often improves very quickly. Creatine does not appear to offer any additional benefit in this age group. Most young athletes who eat a healthy, well-balanced diet do not need and would not benefit from protein supplements. However, vegetarians may be at risk of not eating enough protein and may benefit from meal planning with a registered dietitian. See Effects of Puberty on Sports Performance: What Parents Need to Know for more information. Caffeine is found in a variety of foods and drinks. About 3 out of 4 children consume caffeine on any given day. The FDA regulates the amount of caffeine in items sold as foods and drinks; however, it does not have control over items sold as supplements, such as energy drinks. It is very difficult to know how much caffeine is in many of these products. Consuming too much caffeine, such as that found in powders, pills, and multiple energy drinks, can be dangerous. Although caffeine appears to improve some parts of sports performance in adults, the effects vary a lot. The effects of caffeine are not as well studied in children. They also need to keep track of their fluid intake and how they respond to severe heat and humid conditions when exercising or competing. Athletes do not need vitamins and mineral supplements if they are eating healthy, well-balanced meals. Low iron levels are associated with decreases in athletic performance, but high doses of iron, or of any other vitamin or mineral, have not been shown to improve sports performance in otherwise healthy athletes. Anabolic steroids are drugs that are illegal without a doctor's prescription. Athletes sometimes use anabolic steroids to enhance muscle strength and size. Nonathletes may use anabolic steroids because they want to look more muscular. However, there are side effects. Anabolic steroids stop growth in children and teens who are still gaining height. They may also cause long-term problems with the heart, skin, and other organs that can be severe and may be irreversible. Note: Anti-inflammatory steroids, such as prednisone, that are used for asthma and other conditions are safe and often needed for young athletes when prescribed by a doctor. Eat carbohydrates. Athletes should consume carbohydrate-rich foods every several hours on the day of competition. Carbohydrates are an important source of fuel during exercise. Any ratio of or greater is considered a positive test. Stimulants improve focus and alertness. Low therapeutic doses of dopaminergic stimulants e. Ergogenic aids, or athletic performance-enhancing substances, include a number of drugs with various effects on physical performance. Drugs such as amphetamine and methylphenidate increase power output at constant levels of perceived exertion and delay the onset of fatigue, [18] [19] [23] among other athletic-performance-enhancing effects; [3] [14] [15] bupropion also increases power output at constant levels of perceived exertion, but only during short term use. Adaptogens are plants that support health through nonspecific effects, neutralize various environmental and physical stressors while being relatively safe and free of side effects. As such, the term is not accepted in pharmacological and clinical terminology that is commonly used in the EU. Actoprotectors or synthetic adaptogens are compounds that enhance an organism's resilience to physical stress without increasing heat output. Actoprotectors are distinct from other doping compounds in that they increase physical and psychological resilience via non-exhaustive action. Actoprotectors such as bemethyl and bromantane have been used to prepare athletes and enhance performance in Olympic competition. Nootropics, or "cognition enhancers", are substances that are claimed to benefit overall cognition by improving memory e. Allows performance beyond the usual pain threshold. Some painkillers raise blood pressure , increasing oxygen supply to muscle cells. Painkillers used by athletes range from common over-the-counter medicines such as NSAIDs such as ibuprofen to powerful prescription narcotics. Sedatives and anxiolytics are used in sports like archery which require steady hands and accurate aim, and also to overcome excessive nervousness or discomfort for more dangerous sports. Diazepam , nicotine, and propranolol are common examples. Ethanol , the most commonly used substance by athletes, can be used for cardiovascular improvements though has significant detrimental effects. Ethanol was formerly banned by WADA during performance for athletes performing in aeronautics, archery, automobile, karate, motorcycling and powerboating, but was taken off the ban list in It is detected by breath or blood testing. Cannabis is banned at all times for an athlete by WADA, though performance-enhancing effects have yet to be studied. Cannabis and nicotine are detected through urine analysis. Blood doping agents increase the oxygen-carrying capacity of blood beyond the individual's natural capacity. Recombinant human erythropoietin rhEPO is one of the most widely known drugs in this class. Erythropoietin, or EPO, is a hormone that helps increase the production of red blood cells which increases the delivery of oxygen to muscles. Gene doping agents are a relatively recently described class of athletic performance-enhancing substances. Also known as anabolic steroid precursors, they promote lean body mass. While the use of PEDs has expanded in recent times, the practice of using substances to improve performance has been around since the Ancient Olympic Games. were used by the Roman Gladiators to overcome injuries and fatigue. In the late 19th century as modern medicine and pharmacology were developing, PEDs saw an increase in use. In the 20th century, testosterone was isolated and characterized by scientists. In the s, the main PEDs were cortisone and anabolic steroids. Adolescents are the most vulnerable group when it comes to taking performance-enhancing substances. In sports, the term performance-enhancing drugs is popularly used in reference to anabolic steroids or their precursors hence the colloquial term "steroids" ; anti-doping organizations apply the term broadly. When medical exemptions are granted they are called therapeutic use exemptions. Contents move to sidebar hide. Article Talk. Read Edit View history. Tools Tools. What links here Related changes Upload file Special pages Permanent link Page information Cite this page Get shortened URL Download QR code Wikidata item. Download as PDF Printable version. Substance used to improve any form of activity performance in humans. Main article: Anabolic steroid. Main article: Stimulant. Main articles: Human growth hormone , Creatine , and Beta-Hydroxy-Beta-methylbutyrate. Main article: Adaptogen. Main article: Actoprotector. Main article: Nootropic. Main article: Analgesic. Main articles: Sedative and Anxiolytic. Main article: Blood doping. Main article: Erythropoietin. Main article: Gene doping. Main article: Prohormone. Main article: Doping in sport. May Phosphocreatine, better known as creatine, is a naturally occurring compound that functions as a building block of protein. Research indicates that creatine appears to be an effective and relatively safe supplement to help increase lean body mass. Creatine may also increase glycogen stores in muscle tissue, making energy more readily available. Those with low inherent creatine levels are the most likely to see results from taking a creatine supplement. Once the muscles are fully saturated, taking more creatine is of no additional benefit. Herbal supplements have become a popular alternative to anabolic steroids, because many of them can be purchased legally without a prescription. Some herbal supplements have anabolic properties, but the human body cannot convert plant sources into anabolic steroids. The fact that anabolic herbal supplements are not controlled is a clear indication of their lack of effect. Ephedra is similar to amphetamine, causing the user to feel energized. Ephedra causes sympathetic nervous system stimulation, elevated blood pressure and increased heart rate. Until recently, ephedra was a very popular and legal supplement used as a stimulant and appetite suppressant. Also known as ma huang, ephedra has clearly been the most controversial of all herbal supplements. For years before ephedra was banned in the U. After eight years, the FDA banned all supplements containing ephedra in April , marking the U. With a drug, the manufacturer must prove it is safe. With a dietary supplement, the burden of proof rests more on the FDA. To ban a dietary supplement, the FDA must demonstrate a significant or unreasonable risk to the consumer. This constraint can make it challenging for the FDA to protect the public in a timely manner. Adding to the difficulty, if manufacturers of supplements become aware of side effects, they are not required to report them to the FDA. While it was still legal in the U. Bitter orange, or synephrine, is becoming a popular legal substitute for ephedra. Bitter orange comes from the fruit of the Citrus aurantium plant and is chemically similar to ephedrine. There is very little research on the effectiveness or safety of bitter orange, but its stimulant properties make it likely that its side effects will be similar to those of ephedra. Some claim that wild yams Dioscorea villosa can enhance performance due to its anabolic properties. Wild yams contain a substance called diosgenin, which can be converted to DHEA in a laboratory setting. The human body is not capable of converting diosgenin to DHEA. Yams offer no performance-enhancing benefits, but there appears to be little risk of side effects. Gamma-oryzanol, also known as rice bran oil, is derived from sterol and ferulic acid. It has been marketed as a way to raise serum levels of testosterone, but has no proven anabolic effect. Some claim that tribulus terrestris puncture vine can increase testosterone levels by stimulating the pituitary gland. Smilax comes from desert plants containing sarsaparilla and contains the building blocks for artificial production of anabolic steroids. Saponins are building blocks for the laboratory production of steroids; however, the body is unable to convert smilax into testosterone or any other steroid. Yohimbine is extracted from either yohimbe bark or the South American herb quebracho. Some claim it increases blood flow through the testes, leading to higher testosterone levels. There is no proof that yohimbine has any anabolic effects, but it can be extremely dangerous. Combining yohimbine and tyramine found in many foods and wines can cause an acute spike in blood pressure. In addition to hypertension, side effects of yohimbine include seizures, paralysis and death. The club drug GHB is a CNS depressant made by combining degreaser or floor solvent with drain cleaner. For some reason, a number of uninformed bodybuilders became convinced that they could build muscle mass while they slept by taking GHB. Some extremely uninformed bodybuilders took GHB around the clock, risking an overdose. A GHB overdose, as well as unsupervised withdrawal, can be fatal. Not surprisingly, there is absolutely no research to support the idea that GHB enhances muscle mass in anyone, awake or not. Diuretics are sometimes used to hide traces of illegal or banned substances. Competitive bodybuilders sometimes take diuretics before competition to shed excess weight and increase muscle definition. Taking diuretics, especially during increased physical activity, can lead to dehydration, syncope and heat-related emergencies. The use of most performance-enhancing drugs and supplements appears to be at best a waste of money, and at worst fatal. For those considering a supplement, here are some tips for selecting wisely Some are ineffective and dangerous only to your pocketbook. Some, such as anabolic steroids, will work, but pose outrageous risks. Creatine is one of the few supplements that appears to have considerable research to support the claims made of it. Thorough research, consultation with a physician and a healthy skepticism continue to be the best approach toward any drug or supplement. EMS professionals familiar with the facts are better equipped to discourage use of dangerous supplements and recognize patients who are potentially at risk. For additional information on exercise supplements, visit the following websites:. National Institutes of Health. Dietary Supplements: Background Information. Coleman E, Nelson-Steen S, Maughan R, Skinner R. Gatorade Sports Science Institute Sports Science Exchange Roundtable Rawson E, Clarkson P. Scientifically debatable: Is creatine worth its weight? Sports Science Exchange 91 16 : 4, Shaffer I. The Science and Policy of Performance-Enhancing Products. Blue Cross and Blue Shield Association Conference, Zickler P. NIDA initiatives targets increasing teen use of anabolic steroids. NIDA Notes , August Brink W. The science and policy of performance enhancing supplements. LifeExtension, March National Institute on Drug Abuse. Research Report Series: Anabolic Steroid Abuse. Kowalski K. |
| Do these 7 supplements boost your athletic performance? We do a reality check - The Globe and Mail | Saponins are building blocks for the laboratory production of steroids; however, the body is unable to convert smilax into testosterone or any other steroid. Diuretics are sometimes used to hide traces of illegal or banned substances. Sports Medicine, 44 Suppl. Beetroot, beet juice, and betaine have no associated safety concerns for short-term use. Sodium phosphate loading improves laboratory cycling time-trial performance in trained cyclists. Gamma-Oryzanol Gamma-oryzanol, also known as rice bran oil, is derived from sterol and ferulic acid. |
| More information | Eat well. A well-balanced meal with the right kinds of proteins and carbohydrates will help the muscles recover between practices and games. Well-balanced meals are especially important if athletes are recovering from an injury and want to return to practice and competition. You may be trying to access this site from a secured browser on the server. Please enable scripts and reload this page. Turn on more accessible mode. Turn off more accessible mode. Skip Ribbon Commands. Skip to main content. Turn off Animations. Turn on Animations. Our Sponsors Log in Register. Log in Register. Ages and Stages. Healthy Living. Safety and Prevention. Family Life. Health Issues. Tips and Tools. Our Mission. Find a Pediatrician. Nutrition Fitness Sports Oral Health Emotional Wellness Sleep Growing Healthy. Performance-Enhancing Supplements: Information for Parents. Page Content. Performance-enhancing supplements Parents and athletes need to be aware that dietary supplements are not regulated by the U. Protein and creatine Young athletes sometimes take protein supplements or nucleic acid supplements creatine to help their sports performance. Energy drinks and stimulants Caffeine is found in a variety of foods and drinks. Here is the kicker: The effects of caffeine vary heavily between people. Daniel Kane, an associate professor in human kinetics at St. Someone who rarely ingests caffeine could see a significant change after drinking brewed coffee or taking a caffeine pill, whereas a seasoned coffee drinker may not enjoy much of a boost. Popular in bodybuilding circles for the past few decades, creatine — a substance we naturally produce and also ingest from meats and fish that helps us convert food into energy — has long been shown to help build muscle and improve performance in explosive activities such as sprinting and weightlifting. Lately, some researchers are also curious about its benefits to recovery and endurance performance. Several studies have shown that consuming as little as three grams of creatine a day can improve muscle performance and recovery. But evidence that creatine also boosts stamina and aerobic performance is less conclusive. The substance can also increase water retention, which can slow endurance athletes down. For that reason, said Sutter, creatine is probably a better fit for high-intensity athletes such as weightlifters and sprinters. Tart and scarlet-red, beetroot juice is popular in endurance sports in particular because it is high in nitrate: a compound that our bacteria converts to nitric oxide, which dilates blood vessels and potentially improves aerobic performance by delivering more oxygen to the muscles. A review of 73 studies that looked at endurance athletes who run, swim or cycle long distances found that supplementation with beetroot and other vegetables rich in nitrate improved time to exhaustion by an average of 25 seconds, and distance travelled by metres. According to Kane, research indicates that recreational athletes might benefit more from beetroot juice than elite ones, but a growing body of evidence suggests that very well-trained individuals might also enjoy a bump in running economy — the efficiency at which your body expends energy when it runs — after consuming it. Anybody who has suffered through a hard mile run or a metre dash remembers the acute, burning muscle pain that inhabited their quads, calves and hamstrings in the final stretch. That awful feeling is a product of metabolic acidosis: a drop in pH in the body, brought on by intense exercise. In the past few decades, said Kane, substances with the ability to buffer that drop in pH and delay pain are gaining popularity, such as the amino acid beta-alanine, or sodium bicarbonate you might know it by its street name, baking soda. Many studies have demonstrated that taking three to six grams of powdered beta-alanine over at least four weeks can delay muscle fatigue in intense exercise that lasts between one and 10 minutes — like a one-mile race or a single tennis set. Similarly, a study found that supplementing bicarbonate boosted muscle endurance, but found no effect on muscle strength. According to Kane, the bicarbonate-curious are better off with regulated supplements, as opposed to sneaking a spoonful of baking soda from the cupboard before heading out for a hard workout, which can lead to dehydration, diarrhea and kidney problems when ingested in high concentrations. Timing is also crucial. Although cannabis has been legalized in Canada for five years now, WADA still bans athletes from using it in competition. Olympic trials. But had she tested positive for cannabidiol or CBD , another popular compound found in cannabis thought to help with recovery, she would have received no sanction. CBD produces no high, is fair game for use in sport and can be consumed through oils, creams or tablets. Sutter said the potential benefits of CBD on sleep quality and pain management could allow athletes to train harder and better recover between sessions, but a dearth of research around the compound prevents experts from confirming or denying its usefulness in sports. There is some evidence that ginseng — a plant root used medicinally, predominantly in eastern cultures — could increase exercise performance by boosting energy and delaying fatigue. Muscles use creatine to release energy, which enhances lean muscle mass and increases muscle energy. Those who take creatine often do so as a means to build muscle mass. Taking creatine is also not without its side effects. For example, creatine can cause weight gain, muscle cramping, and stomach cramping. Additionally, the liver and kidneys must filter creatine. Taking an excessive amount can put a strain on these important organs, which could potentially damage them. Individual results may vary for all of these supplements. Talk with your doctor or athletic trainer about the safety and effectiveness of individual supplements. The NCAA and the Olympics commission have banned some substances because they offer an unfair advantage or can cause harm to the athlete. Anabolic and other steroids are illegal in sporting events and according to the law. The side effects are numerous and potentially fatal. Examples include androstenedione, stanozolol, axiron, and fortesta. DHEA is possibly the most abundant steroid in humans. Using synthetic versions to increase steroid production is potentially dangerous. Diuretics are medications that cause a person to urinate more frequently. Diuretics can cause a variety of harmful side effects, such as cramping, dizziness, blood pressure drops, and electrolyte imbalances. Blood doping is the process of boosting red blood cells to help carry more oxygen to the muscles and lungs. It can be done through a blood transfusion or through use of drugs like erythropoietin. Athletes use the medication to make more red blood cells in their bodies. Endurance athletes may especially try to use erythropoietin, believing they they can perform longer with more oxygen. Ephedrine is a central nervous stimulant. Ephedrine produces similar effects to adrenaline, but it too can be dangerous. It can cause serious cardiovascular effects, including stroke, and a whole host of other problems. Both athletic organizations and the FDA have banned it. HGH is a drug developed to help treat growth disorders in children. It stimulates cell reproduction and regeneration. Athletes looking to gain an edge may misuse this drug to achieve it. Potential complications include enlarged organs and chronic disease. They can cause more damage than stripping an athlete of a title. Training, dedication, hydrating fluids, and proper diet are safer options and better than any ergogenic aids for boosting performance. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Learn what anabolic steroids are, what they're used for both legally and illegally , and how to find safe alternatives that'll give you the same…. There are several dietary supplements that can help increase muscle mass and strength. Here are the 6 best supplements to gain more muscle. People use it for livestock and horses. |
| Performance-enhancing drugs: Know the risks - Mayo Clinic | British Performance-enhancing supplements of Sports Medicine. However, supplemets in its infancy, there Performance-enhaning Performance-enhancing supplements need for further research exploring these emerging supplements to fully examine Performance-enhancing supplements effects and potential efficacy of their ability to support the training process, and to provide a direct positive impact on athletic performance. Diazepamnicotine, and propranolol are common examples. Current Sports Medicine Reports. ISSN X. Parents and athletes need to be aware that dietary supplements are not regulated by the U. SieglerJ. |
Some bodybuilders Performance-enhancing supplements athletes use dietary Perflrmance-enhancing to Perfogmance-enhancing Performance-enhancing supplements Maintaining blood sugar levels during exercise their strength, muscle mass, and energy. However, many of these types of Performance-enhancing supplements contain harmful ingredients. The National Collegiate Athletic Association NCAA maintains a list of banned substances and explains that some dietary supplements may contain banned substances not listed on the product labels. BMPEA a phenethylamine and DMAA dimethylamylamine are two examples of substances banned by the NCAA. More information on BMPEA and DMAA is given below. Performance-enhancing supplements -
Experts have linked some conditions with lower levels of coenzyme Q10 in the body, including:. The authors of a review stated that studies have consistently associated low levels of coenzyme Q10 with fatigue.
However, they noted that the results were difficult to interpret, as research papers vary in their definition of fatigue. The research on whether coenzyme Q10 supplementation is useful for athletes has produced mixed results.
For example, a study of moderately trained men found no evidence that it benefitted their exercise capacity. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Some athletes use creatine because it is a legal nutritional aid for sports performance.
People can get creatine from red meat and seafood, but it is also available as a supplement. Research has shown that supplementing with creatine can increase muscle mass and improve strength when a person combines it with strength training.
Older adults may also be able to use creatine to increase their lean muscle mass and muscle strength. Commercial supplements often combine creatine with other substances.
Researchers have found that a creatine supplement that also contained caffeine, taurine, and amino acids helped athletes feel focused and increased the time that it took for them to feel exhausted. It is important to note that some of the funding for this study came from companies that make supplements and other products.
Ashwagandha is an Ayurvedic herb. A study explored the effects of ashwagandha on endurance in healthy athletic men and women. People who received the root extract of ashwagandha had a significant increase in physical endurance after 8 and 12 weeks of treatment compared with the participants receiving a placebo.
Another study tested the effects of ashwagandha on the endurance of elite cyclists. After 8 weeks of treatment, the cyclists taking ashwagandha took longer to feel exhausted doing a treadmill test than the cyclists who received a placebo. Vitamins and supplements can be a safe way for athletes to try to improve their performance, but more research is necessary to determine the effectiveness of some supplements.
It is crucial to speak to a doctor before starting to take any new vitamins or other supplements. These substances can interact with other medications that a person might be taking.
Taking too much of some supplements, such as iron, can cause adverse side effects. Also, some vitamins may be ineffective unless a person has an existing deficiency. A doctor can test for vitamin deficiencies and advise on how to correct them if necessary.
People who feel as though they have low energy despite exercising regularly may wish to consider other aspects of their routine before taking supplements. Eating a balanced, nutritious diet and getting enough sleep may also boost athletic performance.
Athletes following vegetarian and vegan diets may need to take particular care to ensure that they are obtaining enough of the above nutrients through their diet.
Although a healthful diet and regular exercise can reduce fatigue, some vitamins and supplements can also boost energy. Learn which ones may have…. In this edition of Medical Myths, we tackle some persistent myths about supplements, including multivitamins, probiotics, and antioxidants.
Vitamin A supplements come in many different forms, but a person should check with their doctor which form and dosage will best suit them. Read more…. Additionally, MCTs can be quickly mobilized in the post-exercise recovery phase to rebuild muscles and prevent muscle breakdown.
MCTs can cause nausea and gastric discomfort, so start low and increase dose only as tolerated. Watermelon is rich in l-citrulline, an amino acid that can be converted to l-arginine, an amino acid that is used in the synthesis of nitric oxide, a vasodilator.
Consuming watermelon or watermelon juice before exercise helps cut recovery time and boost performance. BCAAs refer to the structure of three amino acids , leucine, isoleucine and valine, that have been studied to help improve strength, power and endurance. The best evidence seems to be with using BCAAs for endurance workouts, such as sipping on BCAA-enhanced water before and during a long workout session.
Taking 5 to 20 grams of BCAAs per day, in divided doses, appears to be safe. Protein consumption post exercise can help with muscle repair and recovery as it provides essential amino acids necessary to optimize protein synthesis.
Studies show that whey protein supplementation leads to greater increases in muscle mass, larger decreases in fat mass, and better improvements in strength compared to casein or soy protein. Whey protein is safe for healthy people who do not have liver or kidney disease.
Exceeding 2. The substance can also increase water retention, which can slow endurance athletes down. For that reason, said Sutter, creatine is probably a better fit for high-intensity athletes such as weightlifters and sprinters.
Tart and scarlet-red, beetroot juice is popular in endurance sports in particular because it is high in nitrate: a compound that our bacteria converts to nitric oxide, which dilates blood vessels and potentially improves aerobic performance by delivering more oxygen to the muscles.
A review of 73 studies that looked at endurance athletes who run, swim or cycle long distances found that supplementation with beetroot and other vegetables rich in nitrate improved time to exhaustion by an average of 25 seconds, and distance travelled by metres. According to Kane, research indicates that recreational athletes might benefit more from beetroot juice than elite ones, but a growing body of evidence suggests that very well-trained individuals might also enjoy a bump in running economy — the efficiency at which your body expends energy when it runs — after consuming it.
Anybody who has suffered through a hard mile run or a metre dash remembers the acute, burning muscle pain that inhabited their quads, calves and hamstrings in the final stretch.
That awful feeling is a product of metabolic acidosis: a drop in pH in the body, brought on by intense exercise. In the past few decades, said Kane, substances with the ability to buffer that drop in pH and delay pain are gaining popularity, such as the amino acid beta-alanine, or sodium bicarbonate you might know it by its street name, baking soda.
Many studies have demonstrated that taking three to six grams of powdered beta-alanine over at least four weeks can delay muscle fatigue in intense exercise that lasts between one and 10 minutes — like a one-mile race or a single tennis set. Similarly, a study found that supplementing bicarbonate boosted muscle endurance, but found no effect on muscle strength.
According to Kane, the bicarbonate-curious are better off with regulated supplements, as opposed to sneaking a spoonful of baking soda from the cupboard before heading out for a hard workout, which can lead to dehydration, diarrhea and kidney problems when ingested in high concentrations.
Timing is also crucial. Although cannabis has been legalized in Canada for five years now, WADA still bans athletes from using it in competition. Olympic trials. But had she tested positive for cannabidiol or CBD , another popular compound found in cannabis thought to help with recovery, she would have received no sanction.
CBD produces no high, is fair game for use in sport and can be consumed through oils, creams or tablets. Sutter said the potential benefits of CBD on sleep quality and pain management could allow athletes to train harder and better recover between sessions, but a dearth of research around the compound prevents experts from confirming or denying its usefulness in sports.
There is some evidence that ginseng — a plant root used medicinally, predominantly in eastern cultures — could increase exercise performance by boosting energy and delaying fatigue.
One study showed that 1. But Sutter is not convinced that the supplement is worth a try, in part because ginseng products on Canadian shelves rarely come in pure form.
One analysis found that only nine of 22 ginseng supplements available to consumers passed a quality control test, with eight containing greater-than-allowed pesticide levels. L-carnitine, a naturally occurring chemical that helps convert fat into fuel, is a popular ingredient in energy drinks.
The idea is that it could help people lose weight and give them extra spunk in the process. She cites recent research which shows that to see l-carnitine increase in the body, one would have to take a massive amount of carbs with it.
That in itself would make you gain weight, so it defeats the purpose.
Performance-enhancing supplements American runner Performance-nhancing Hicks won the Olympic marathon in Carbon footprint reduction. Louis, Mo. Performance-enhancing supplements instead Performance-eenhancing Performance-enhancing supplements sulplements on a high-carb or electrolyte-packed drink or gel to remain hydrated. The 10 best gym bag essentials, from self-cleaning water bottles to resistance bands. Still, the idea that a supplement could improve our health or sport performance continues to tantalize us, regardless of our individual fitness levels.
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