We all get that run-down feeling. It hits after a hard day at the office, or at home coming with screaming kids. You know because you feel like you can’t even put one foot in front of the other. Most people accept it as a part of life, and battle their way through. Not so in the world of sports nutrition, where high energy levels can spell the difference between glory and failure. Even amateur sports have become a cutthroat business.
Which is why nutritional supplements are being looked at with increasing interest. The idea is to take daily effective but safe health food supplements to transform your life. Many people do, but does it work? And if sports guys swear y it, should we get in the action too?
Matt C., a 30-year-old accountant, runs five-mile distances about three or four times a week. “When I first started running, my times got better and better each month. I’m down to around 37 minutes, but its stuck at that. I guess I’m bit obsessional about it, but I’d like to get quicker. I’ve tried following a lot of the standard advice, such as doing weights, varying my distances and routes and so on. But I’ve definitely reached a plateau. I’m now wondering if taking a regular diet supplement might be the answer.”
But however much amateurs are into boosting performance , it’s nothing compared to the professional guys. Where cash and glory are at stake, any (legitimate) performance booster has to be worth looking at.
Which is why the so-called “ergogenic acids” are so popular. Ergogenic acids are literally anything that boost physical and sporting prowess- your running times, the amount of weight you can lift, the number of swim you can do per session. The largest group of ergogenic acids is nutritional supplements such as vitamins and pharmacological (i.e drugs, usually illegal, such as anabolic steroids).
Problem is, there is a bewildering number of sports gurus touting a bewildering nmber of diet supplements. In the US, the Food and Drug Administration reckons a staggering 40% of all Americans take a nutritional supplement. A survey of athletes reveals that over 80% of those surveyed admitted to taking legal supplements at some time or other. They give 3 reasons of taking it: 1. to improve performance; 2. to make sure they don’t experience dietary deficiency states during particularly heavy training, and 3. to compensate for what are often poor, junkified diets – athletes are by no means angels when it comes to eating ‘well’.
Of course, nutrition provides energy and well-balanced diet is essential for optimum sporting performance – in a nutshell, carbohydrates and fats are the major sources of energy during exercise. Fat mobilization is especially vital during endurance events. By contrast, protein is the prime mover in building muscle bulk. High protein foods include meat and nuts. The third function of nutrition is to regulate metablic processes. A whole bunch of dietary vitamins and enzymes play a vital role in biochemical processes – from vitamin C to Zinc.
So much for normal body function. What about taking hyped-up doses of nutrients to kick start your body? Here’s a run through of the more common ergogenic supplements.
Amino Acids - have generated an awful lot of interest in the sports world. Amino acids are the building blocks from which proteins are made – adequate amounts are needed for muscle strength and function. Lots of different AAs exist on the market. For instance, L-tryptophan has been touted as a performance enhancer, as well as a cure for insomnia and depression. In one study, volunteers were given a 1200mg dose before hitting the treadmill. In terms of track time, speed and incline, performances were boosted in some cases by as much as 50%. But there are certain snags with tryptophan. Big doses can cause drowsiness, and they also inhibit glucose metabolism – potentially performance lowering. Pros and cons which mean the jury is still out.
Other amino acids on the market include arginine and ornithine, said to boost muscle strength by promoting growth hormones. But many sports medicine specialists aren’t convinced. The relatively low concentrations of these AAs contained in standard supplements generally are not sufficient to affect blood growth hormone levels. Plus, in any case, growth hormones tend to increase the amount of connective supporting tissue surrounding muscle – outweighing any increase in actual muscle bulk and strength. The bottom line? In a well-balance diet, there are large amounts of amino acids which are generated by the digestion of proteins. It’s probable that extra amino acids confer little extra benefit.
Aspartates - are pretty much a similar story to amino acids. They’re said to reduce fatigue, hike psychological motivation and protect muscle glycogen stores, an important energy provider. Some research backs the case for aspartates, other research contradicts it. For instance, one mini-study from the US had eight guys riding to exhaustion on a bicycle ergometer. Four of them were given aspartate, the other four dummy sugar pills. Trial leader D. Maughan, could detect no difference in performance between the two groups. Still, aspartates have few side effects, and many athletes say anecdotally, the do them good.
Others - literally hundreds of other pills and potions have been tried out at some time or other by any number of athletes. Take Vitamin B15. Surprisingly, it is not regarded as vitamin because a shortage doesn’t lead to any known disease state. At one time, the Soviets were big into B15. They gave it to lots of their athletes on the assumption that it was a performance enhancer. Yet as with so many aids, the evidence supporting its use is severely lacking. Bee pollen has also been a talisman for numerous athletes. Again, there is little credible evidence, and on occasion it can be harmful – some individuals have developed serious allergies to it. Carnitine was discovered in muscle tissue in the early 1900s. It enables the transfer of fatty acids into cells for the purpose of energy production. A well-balanced diet should contain lots of carnitine, which is commonplace in meat and dairy products. The taking of supplements is widespread, with little scientific back up. And still the roll call of ergogenic acids foes on – gelatin, honey, inosine, phosphate, wheat germ – if it’s a food supplement, you can be sure that it’s probably been taken by sports men and women.
Most sports nutritionist give out standard advice – balanced diet. Any athlete who eats loat of meat, fresh fruit and vegetables with an appropriate number of calories shouldn’t need dietary supplements.
The same goes for the rest of us. The advice coming through is simply to eat good and wholesome food. You should get more than enough nutrients to keep energy levels high, providing staying power for that office desk. Nonetheless, better research is coming on line and maybe some compound will eventually shine through.
Which is why nutritional supplements are being looked at with increasing interest. The idea is to take daily effective but safe health food supplements to transform your life. Many people do, but does it work? And if sports guys swear y it, should we get in the action too?
Matt C., a 30-year-old accountant, runs five-mile distances about three or four times a week. “When I first started running, my times got better and better each month. I’m down to around 37 minutes, but its stuck at that. I guess I’m bit obsessional about it, but I’d like to get quicker. I’ve tried following a lot of the standard advice, such as doing weights, varying my distances and routes and so on. But I’ve definitely reached a plateau. I’m now wondering if taking a regular diet supplement might be the answer.”
But however much amateurs are into boosting performance , it’s nothing compared to the professional guys. Where cash and glory are at stake, any (legitimate) performance booster has to be worth looking at.
Which is why the so-called “ergogenic acids” are so popular. Ergogenic acids are literally anything that boost physical and sporting prowess- your running times, the amount of weight you can lift, the number of swim you can do per session. The largest group of ergogenic acids is nutritional supplements such as vitamins and pharmacological (i.e drugs, usually illegal, such as anabolic steroids).
Problem is, there is a bewildering number of sports gurus touting a bewildering nmber of diet supplements. In the US, the Food and Drug Administration reckons a staggering 40% of all Americans take a nutritional supplement. A survey of athletes reveals that over 80% of those surveyed admitted to taking legal supplements at some time or other. They give 3 reasons of taking it: 1. to improve performance; 2. to make sure they don’t experience dietary deficiency states during particularly heavy training, and 3. to compensate for what are often poor, junkified diets – athletes are by no means angels when it comes to eating ‘well’.
Of course, nutrition provides energy and well-balanced diet is essential for optimum sporting performance – in a nutshell, carbohydrates and fats are the major sources of energy during exercise. Fat mobilization is especially vital during endurance events. By contrast, protein is the prime mover in building muscle bulk. High protein foods include meat and nuts. The third function of nutrition is to regulate metablic processes. A whole bunch of dietary vitamins and enzymes play a vital role in biochemical processes – from vitamin C to Zinc.
So much for normal body function. What about taking hyped-up doses of nutrients to kick start your body? Here’s a run through of the more common ergogenic supplements.
Amino Acids - have generated an awful lot of interest in the sports world. Amino acids are the building blocks from which proteins are made – adequate amounts are needed for muscle strength and function. Lots of different AAs exist on the market. For instance, L-tryptophan has been touted as a performance enhancer, as well as a cure for insomnia and depression. In one study, volunteers were given a 1200mg dose before hitting the treadmill. In terms of track time, speed and incline, performances were boosted in some cases by as much as 50%. But there are certain snags with tryptophan. Big doses can cause drowsiness, and they also inhibit glucose metabolism – potentially performance lowering. Pros and cons which mean the jury is still out.
Other amino acids on the market include arginine and ornithine, said to boost muscle strength by promoting growth hormones. But many sports medicine specialists aren’t convinced. The relatively low concentrations of these AAs contained in standard supplements generally are not sufficient to affect blood growth hormone levels. Plus, in any case, growth hormones tend to increase the amount of connective supporting tissue surrounding muscle – outweighing any increase in actual muscle bulk and strength. The bottom line? In a well-balance diet, there are large amounts of amino acids which are generated by the digestion of proteins. It’s probable that extra amino acids confer little extra benefit.
Aspartates - are pretty much a similar story to amino acids. They’re said to reduce fatigue, hike psychological motivation and protect muscle glycogen stores, an important energy provider. Some research backs the case for aspartates, other research contradicts it. For instance, one mini-study from the US had eight guys riding to exhaustion on a bicycle ergometer. Four of them were given aspartate, the other four dummy sugar pills. Trial leader D. Maughan, could detect no difference in performance between the two groups. Still, aspartates have few side effects, and many athletes say anecdotally, the do them good.
Others - literally hundreds of other pills and potions have been tried out at some time or other by any number of athletes. Take Vitamin B15. Surprisingly, it is not regarded as vitamin because a shortage doesn’t lead to any known disease state. At one time, the Soviets were big into B15. They gave it to lots of their athletes on the assumption that it was a performance enhancer. Yet as with so many aids, the evidence supporting its use is severely lacking. Bee pollen has also been a talisman for numerous athletes. Again, there is little credible evidence, and on occasion it can be harmful – some individuals have developed serious allergies to it. Carnitine was discovered in muscle tissue in the early 1900s. It enables the transfer of fatty acids into cells for the purpose of energy production. A well-balanced diet should contain lots of carnitine, which is commonplace in meat and dairy products. The taking of supplements is widespread, with little scientific back up. And still the roll call of ergogenic acids foes on – gelatin, honey, inosine, phosphate, wheat germ – if it’s a food supplement, you can be sure that it’s probably been taken by sports men and women.
Most sports nutritionist give out standard advice – balanced diet. Any athlete who eats loat of meat, fresh fruit and vegetables with an appropriate number of calories shouldn’t need dietary supplements.
The same goes for the rest of us. The advice coming through is simply to eat good and wholesome food. You should get more than enough nutrients to keep energy levels high, providing staying power for that office desk. Nonetheless, better research is coming on line and maybe some compound will eventually shine through.
via Smart Health Shop Forum http://feedproxy.google.com/~r/SmartHealthShopForum/~3/IA6y_TzgEfA/10095-basic-guide-food-supplements.html
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