Athletes use branched-chain amino acids BCAAs to improve strength, power, and endurance. BCAAs started receiving more attention as an ergogenic aid when researchers discovered that after three hours of exercise, BCAA levels in the blood dropped dramatically, and the enzyme keto acid dehydrogenase, which is responsible for the breakdown, increased. Researchers theorize that BCAAs provide energy to active muscles because keto acid dehydrogenase is most active when carbohydrate stores are low.
Whey Protein Protein supplements often are advertised as an effective way to build muscle and increase strength. Whey protein always has been a popular choice because of its high biological value—equivalent to egg protein. In studies comparing whey protein with casein or soy protein, whey supplementation led to greater increases in lean mass, larger decreases in fat mass, and better improvements in strength.
Protein supplementation provides essential amino acids to optimize protein synthesis after exercise. Androstenedione Androstenedione, also called Andro, gained popularity in when professional baseball player Mark McGwire admitted using it during his record-setting home run season. Androstenedione is a prohormone that the body can potentially convert to testosterone.
In addition, there are safety concerns that the potency and purity of androstenedione products vary significantly. For this reason, most sports-governing bodies list androstenedione as a banned substance. DHEA is considered a weak prohormone with no evidence of its ability to boost muscle mass or enhance athletic performance. Its safety profile is unknown since studies have yet to determine the effects of high doses or long-term use.
Aspiring athletes as young as those in middle school are using supplements. Elite athletes know that competitions are won or lost by slim margins, and many feel an ergogenic aid may be the silver bullet they need to win. Other athletes feel pressured to use nutritional ergogenics to maintain a competitive advantage over their peers who are already using supplements. If athletes ask about a specific ergogenic aid, RDs should provide as much unbiased information as possible.
RDs should help athletes understand that nutritional ergogenics may contain banned substances, which could lead to disqualification in their sport even if they were unaware that the supplement was contaminated.
If RDs can guide athletes away from disproven and dangerous supplements while maintaining open and honest lines of communication, then more serious health risks can be prevented. The following tips from the pros can help dietitians better counsel athletic clients:. RDs who desire to work with competitive athletes need continuing education to stay abreast of the constantly changing and challenging aspects of nutritional ergogenics.
Sports nutrition is popular, and many new dietitians are entering the sports nutrition field. RDs should look at the total evidence, not just one or two supplements. Knowing the science is extremely important because athletes will come in well versed.
Dismissing ergogenic aids immediately breaks trust with clients, and we miss an opportunity to educate [them about] an important topic. Mangieri believes discussing this list is a great way to broach the subject of ergogenic aids. To ensure she maintains her competitive edge, she includes an immune supplement in her daily routine.
Evaluating Ergogenic Aids Asking the following questions and using these resources can serve as a guide to help nutrition professionals evaluate ergogenic aids and provide accurate information to clients.
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Twitter Facebook. This Issue. April Daniel P. Krowchuk, MD ; Trina M. Zimet, PhD. 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. 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.
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Health Conditions Discover Plan Connect. Mental Health. Performance Enhancers: The Safe and the Deadly. Medically reviewed by Angela M. Safe ergogenic dietary supplements. Share on Pinterest. Harmful or illegal ergogenic aids. Read this next. All About Anabolic Steroids. Medically reviewed by Alan Carter, Pharm. The 6 Best Supplements to Gain Muscle. Written by Grant Tinsley, PhD.
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