| Sports Supplements for Exercise and Fitness | ||
| Before you take any dietary supplements for body building or to enhance athletic performance, it is essential to consult your doctor. This is because the FDA does not regulate dietary supplements. As a | ||
| result, products can vary in their potency and effectiveness and manufacturers can make all sorts of claims that are not backed up by scientific research. Some products can actually cause adverse health effects ranging from uncomfortable to life-threatening. That being said, the following is a list of supplements popular with athletes and body builders. Only your doctor can advise if they are safe for you personally, or if there is any proof that they work. | ||
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Androstenedione, known as “andro” or “AN” is a steroid hormone that is
produced in the body. It is a component of the hormone testosterone and its
proponents claim that it has muscle-building capabilities. AN can cause very
serious and dangerous side effects if used improperly. It has been linked to
heart disease, because it reduces the body’s “good” cholesterol (HDL). It
can also damage to the liver and to the reproductive system. Sexual and
behavioral problems have also been associated with this supplement.
Creatine is also a chemical that is produced naturally by the body. Creatine helps the body release energy for muscle movement. Advocates of creatine supplements state that it helps create better muscle control and reduce muscle exhaustion. This allows the athlete to work out longer and have more stamina for higher-intensity workouts. Chromium picolinate is a supplement that is supposed to help athletes lose fat and gain muscle by keeping insulin levels normal. Insulin helps glucose get into muscle cells, which helps stimulate muscle growth. Some researchers believe that Americans do not get enough chromium in their diet, resulting in sugar cravings, excess body fat, fatigue, etc. Possibly the most important supplement active athletes need, before even trying creatine, chromium or the like, is protein. Athletes such as body builders and endurance athletes are constantly breaking down and building up their muscles and have great protein demands. The typical athlete needs approximately one gram of protein per pound of weight and should consume lean sources of protein such as beef, fish, poultry, milk, eggs, etc. To ensure that athletes are getting adequate protein, experts usually recommend a low carbohydrate/high protein powder supplement. Protein bars another easy, convenient way to ensure you are keeping up with your protein requirements. Protein supplements contain a wide range of amino acids (the building blocks of protein), but many athletes believe that the most important amino acid is L-glutamine. L-glutamine is known to be essential for muscle metabolism. Intense workouts can deplete muscles of L-glutamine, resulting in a decline in strength and performance. L-glutamine supplements are supposed to help prevent this from happening and also support muscle growth. Some trainers recommend taking 10 grams of L-glutamine 30 minutes before a workout. Essential fatty acids are extremely important for overall health. These fats, which come in two groups known as Omega-3 and Omega-6, are not produced in our bodies and must be obtained from our diets. Unfortunately, the typical American diet is extremely lacking in these fats. Essential fatty acids are required for maintaining cell membranes, maintaining joint flexibility, fighting inflammation and regulating cardiovascular function. In fact, essential fatty acids play an important role in virtually all of the body’s systems. Athletes benefit from essential fatty acid supplements because they improve stamina and performance, and are an excellent energy source that does not promote fat storage. Many people do not realize that essential fatty acids are as much a dietary requirement as vitamins and minerals. Foods that are rich in essential fatty acids include fish, nuts and dark green leafy vegetables. Because most people have difficulty obtaining essential fatty acids from diet alone, supplements are recommended. Flax seed oil is an excellent source of the essential fatty acids, and is readily available in supplement form. Fiber is also an extremely important supplement for athletes. While it is recommended that all people eat five servings of fresh fruits and vegetables every day, the reality is that few people do. The result is constipation or irritable bowel syndrome, excess gas caused by a sluggish digestive system, bloating, and even an increased risk of colon cancer. Supplements such as Metamucil help make up the difference. Increased fiber intake has also been associated with lower cholesterol, a greater sense of fullness from less food, and an overall sense of wellbeing caused by a well-functioning and efficient digestive tract. All people should eat fresh fruits and vegetables, not just for the benefit of fiber, but also for their wealth of vitamins and minerals, particularly cancer-fighting and health-promoting antioxidants. Because few of us have a perfect diet, antioxidant supplements are a good idea. Athletes, in particular, can benefit from supplements, due to their increased nutritional needs caused by high-intensity workouts. The supplements known as glucosamine, chondroitin and MSM are supposed to help strengthen muscle tissue and alleviate aching joints. Younger athletes may not have these problems, but anyone suffering from aches and pains may want to discuss these supplements with their doctor. Most trainers recommend a general vitamin and mineral supplement for their athletes. In addition, the unique combination of zinc, magnesium and vitamin B-6, known as ZMA, has been cited by some trainers to be of benefit to athletes. Make sure not to overdose yourself with vitamins, as excess amounts of some vitamins can be toxic. The appropriate vitamin supplement for you should be discussed with your doctor. In addition to the mainly healthy supplements cited above, some trainers recommend “thermogenic” supplements. These very controversial supplements have been known to have serious adverse effects upon people with cardiovascular or other health problems. Problems can range from feeling merely jittery to heart attack or stroke. Thermogenic supplements should never, ever be taken without a doctor’s approval. These supplements vary in their ingredients, but generally have a combination of caffeine, ephedrine (also known by its Chinese name of Ma Huang) and possibly aspirin. The stimulant effect of these ingredients is supposed to enhance an athlete’s energy level during training, burn more fat, suppress appetite and increase the body’s metabolism. |
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