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Nutritional supplements that may be helpful: Strenuous exercise increases the production of harmful substances called free radicals which can damage muscle tissue and result in inflammation and aching muscles. Exercising in cities or smoggy areas also increases exposure to free radicals. Antioxidants, including, vitamin C, and vitamin E, neutralize free radicals before they can damage the body; although antioxidants do not improve athletic performance, they may aid in exercise recovery. Regular exercise increases the efficiency of the antioxidant defense system, but an extra boost of antioxidant vitamins may be needed in older or untrained individuals or athletes who are undertaking an especially vigorous training protocol or athletic event.
The B-complex vitamins are also important for athletes because they are needed to unlock the energy from carbohydrates. Exercisers may have slightly increased requirements for some of the B vitamins, such as vitamin B2, vitamin B6, and pantothenic acid. Athletic performance could suffer if these increased needs are not met.
Intense exercise alters the body's use and requirements for several minerals. For example, exercise can decrease blood levels and increase urinary losses of chromium and zinc. Low levels of these minerals interfere with blood sugar regulation, energy production, tissue repair, and resistance to colds and infections.
Chromium, in a form called chromium picolinate, has been studied for its potential role in altering body composition. Although preliminary research in animals and humans suggested that chromium picolinate increases fat loss and lean muscle tissue gain, follow-up research in people has not confirmed chromium picolinate to have a significant effect in altering body composition.
Iron is crucial for the athlete because it transports oxygen to and within the muscle cells. However, some athletes do not get enough of this mineral. In fact, up to 80% of exercising women are iron deficient, which can result in reduced endurance, muscle soreness, fatigue, lethargy, irritability, and poor concentration. Nonetheless, it is unwise to supplement with iron unless a deficiency has been diagnosed. Most men do not need additional iron supplements. Athletes who experience undue fatigue (an early warning sign of iron deficiency) should have their iron status evaluated by an appropriately trained physician.
Magnesium plays many roles in the athlete's body. This mineral aids in muscle contraction and relaxation, facilitates nerve function, maintains the heartbeat and blood pressure, and helps build muscle. Strenuous exercise may increase magnesium requirements while increasing urinary losses of magnesium, thus placing an extra drain on magnesium status.
Certain amino acids, the building blocks for protein, might be ergogenic aids (performance enhancers). However, while it is now established that athletes have an increased need for protein compared with other adults, the maximum amount of protein suggested by researchers—1.5 grams for every 2.2 pounds of body weight—is already in the diet of most athletes. Eating larger amounts of protein may be linked to osteoporosis and kidney disease.
For those few athletes who consume less than optimal amounts of protein from their diets, branched-chain amino acids, or BCAAs, which include the amino acids leucine, isoleucine, and valine, are needed for the maintenance of muscle tissue and for intense exercise. BCAA supplements may reduce muscle loss and speed muscle gain.
Research shows that individuals who supplement with carnitine while engaging in an exercise regimen are less likely to experience muscle soreness.
A small number of clinical trials also indicate that supplements of pyruvate, an altered form of sugar, enhance exercise endurance. However, the research with pyruvate is preliminary and further trials are needed to determine if the effect on performance is significant.
Whey protein is a dairy-based source of amino acids. Whey protein provides the body with the BCAAs that are needed for the maintenance of muscle tissue. See Sports Supplements below for more information.
Other amino acids also influence athletic performance. Leucine, isoleucine, and valine (the amino acids that collectively form the branched-chain amino acids) are used individually by some bodybuilders and other athletes to promote muscle recovery.
Some experts have claimed that ornithine promotes muscle-building activity in the body, but subsequent research has not supported these claims. A similar compound, ornithine alpha-ketoglutarate, or OKG, is formed from the amino acids ornithine and glutamine. OKG is believed to enhance the body's release of muscle-building hormones, such as growth hormone and insulin, and increases arginine and glutamine levels in muscle. OKG also encourages synthesis of polyamine and helps prevent the breakdown of muscle while increasing muscle growth.
Creatine monohydrate assists in the production of energy and muscle-building processes. Most of the creatine in the body is stored in the muscles as creatine or in a form called phosphocreatine. Creatine is a quickly available energy source for muscle contraction. It also increases the synthesis of muscle protein and assists in the formation of polyamines (powerful growth promoters). Creatine also promotes protein synthesis by causing the muscles to swell, which is called "cell volumizing.". See Sports Supplements below for more information.
Medium chain triglycerides are a class of fatty acids, but unlike other fats, the medium chain triglycerides are more rapidly absorbed and burned as energy. However, most people consume an adequate, if not excessive, amount of fat in their diets, so extra fat intake as medium chain triglycerides is probably unnecessary.
HMB, a metabolite of the essential amino acid leucine (one of the branched-chain amino acids), may enhance the growth of lean muscle tissue, according to animal research. Preliminary and limited research in humans supports the potential link between HMB and enhanced muscle building in athletes. One study involving twenty-eight individuals involved in a regular weight-lifting program found that supplements of 3 grams of HMB, compared to no supplements, contributed to greater gains of muscle over the seven-week-long study.
Are there any side effects or interactions? Vitamin E side effects are very rare, as are side effects from vitamin C. However, some individuals experience diarrhea when taking a few thousand milligrams of vitamin C per day. Vitamin B2 is nontoxic, even in high amounts. Vitamin B6 side effects are rare, but nervous system changes can occur with dosages above 200 mg per day. Toxicity has not been reported for pantothenic acid at supplemental doses; very large amounts (several grams per day) can cause diarrhea. In supplemental doses (typically 50-300 mcg per day), chromium has not been linked consistently with any toxicity in humans. Zinc intake in excess of 300 mg per day may impair immune function. In addition, it is important to balance zinc and copper intake.
Huge overdoses of iron (as when a child swallows many iron pills) can be fatal. Keep iron-containing supplements out of a child's reach. Hemochromatosis, hemosiderosis, polycythemia, and iron-loading anemias (such as thalassemia and sickle cell anemia) are conditions that involve excessive storage of iron. Supplementing iron can be quite dangerous for people with these diseases. Most men do not need additional iron and some research links additional iron in men with heart disease.
Taking too much magnesium often leads to diarrhea. Occasionally, this can happen at doses as low as 350-500 mg per day. Excessive magnesium intake is more serious, but it is rarely caused by magnesium supplements. People with kidney disease should not take magnesium supplements without consulting a physician.
Side effects have not been reported with the use of BCAAs. Carnitine has not been consistently linked with any toxicity symptoms. High intakes of pyruvate can trigger gastrointestinal upset, such as gas, bloating, and diarrhea. People who are allergic to dairy products could react to whey protein and should therefore avoid it. As with protein in general, long-term excessive intake is associated with deteriorating kidney function and possibly osteoporosis. However, neither kidney or bone problems have been directly associated with whey protein; the other dietary sources of protein probably contribute more protein to the diet than whey protein.
For most people, consuming higher amounts of leucine, isoleucine, or valine is not associated with any health risks. However, individuals with kidney or liver disease should not consume high intakes of amino acids without consulting their doctor.
There are no reported side effects with the use of inosine, ornithine, or ornithine alpha-ketoglutarate. A potential problem with supplemental intake of creatine is that the body's production of creatine may be reduced when large amounts of supplemental creatine are taken. Creatine can also be hard on the kidneys. Make sure that plenty of water is consumed while using creatine.
No side effects have been reported with the use of gamma oryzanol. Consuming medium chain triglycerides on an empty stomach can lead to gastrointestinal upset. Anyone with cirrhosis or other liver problems or lung problems, such as chronic pulmonary obstructive disease, should not use medium chain triglycerides.
No safety issues have been reported with HMB in the limited number of studies currently available.
Creatine
In more than 100 studies, creatine has been shown to enhance exercise performance, leading to upper- and lower-body strength improvements, increased speed, and delayed fatigue in sprinters and sprint cyclists, and greater power output in jump squatters. However, creatine is only effective for those sports that require bursts of explosive energy. If you are an aerobic athlete, creatine is not for you. Creatine makes muscles bigger as well as stronger, so it most likely will slow down the aerobic athlete.
Creatine is cheaper in bulk. Creatine should be mixed with a high-glycemic juice. This may be an added cost or present a problem for some. In those cases I would recommend purchasing a premixed product, such as Creatine Blast. It is now recommended that you take your creatine on a cycle system. Besides giving the kidneys and digestive system a break, cycling can lead to bigger gains in muscle size and strength. For best results, try a two- or three-month "on" cycle followed by one month without any creatine intake.
Initially, it was recommended that a "loading phase" be used with creatine. This has not been shown to be necessary in a majority of people. Start and continue with a five gram a day dose. For maximal absorption, mix with a high sugar drink (see above) and use immediately after you finish lifting. Do not take with caffeine containing drinks (colas, coffee, teas, Mountain Dew). Caffeine negates the effects of creatine. (The same would apply to caffeine containing supplements.)
Whey Protein
Protein is critical in every athlete's diet. Active individuals need extra protein to repair injured or damaged muscle fibers or for the synthesis and accumulation of extra muscle protein. Any increase in protein in the diet will help. Whey protein, however, adds the needed amino acids without many of the negative ingredients.
Whey protein is cheaper in bulk. Individual differences in intestinal health, body size, hormone levels, and other factors affect absorption, but 20 to 40 grams is the common daily dose. (Anything over 40 grams is often excreted.) It is best to consume whey protein first thing in the morning and before bed.
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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
The information presented on these pages is based on scientifically based research and current medical knowledge. Many of the supplements mentioned on these pages have been used to treat diseases for hundreds or thousands of years. The medical community is just beginning to research natural treatments. As new information develops, the information on these pages will be updated. Whenever possible, several sources for each supplement will be listed. The manufacturers mentioned within, have presented evidence that they have independent studies demonstrating standardization of potency, purity, and activity for that product. Review The Selection Criteria
The information presented on these pages is based on scientifically based research and current medical knowledge. Many of the supplements mentioned on these pages have been used to treat diseases for hundreds or thousands of years. The medical community is just beginning to research natural treatments. As new information develops, the information on these pages will be updated. Whenever possible, several sources for each supplement will be listed. The manufacturers mentioned within, have presented evidence that they have independent studies demonstrating standardization of potency, purity, and activity for that product. Due to a request from one of the companies previously listed on this page, endorsements for their products and discount purchasing will only be available thought direct contact. For Information, Send Me Mail
For information on how you can obtain the products at a discount, please e-mail me at Aquadoc@pol.net.
