Nutritional ergogenic aids -
Here are some examples:. Remember, an ergogenic aid is a substance or technique that promotes athletic performance, typically through physiological and psychological mechanisms. Creatine supplementation is the most relevant example of an ergogenic aid that's legal for use in sports and exceptionally safe [ 3 ].
Of course, youth athletes should be very cautious about using supplements that are marketed as having ergogenic effects. When in doubt, it's best to consult with a licensed sports nutritionist or medical doctor before taking dietary supplements intended to improve athletic performance.
Most of the ergogenic aids listed below are controlled substances in the United States and banned for use by athletes that compete in the Olympics and other sporting organizations.
Noteworthy substances include:. Note that all of these substances have a significantly higher risk of adverse effects, especially when used for ergogenic purposes.
Yet, many athletes don't consider the risk-to-reward ratio of taking performance-enhancing drugs. Sure, they might help you improve your body composition , pack on muscle mass, and bolster physical performance, but studies have shown the long-term health ramifications can be deadly in some cases [ 4 ].
Even if you have a prescription for an otherwise banned ergogenic aid, you can be disqualified from competition if you test positive for that substance. Always refer to the specific rules and guidelines provided by your athletic organization to ensure that any ergogenic aid you're considering using won't cause you to fail a drug screening.
Here are some helpful resources for athletes that want to learn more about approved and banned substances:. It goes without saying that any ergogenic effect you experience from taking a supplement or drug is not going to make up for a poor diet or lack of training consistency.
If you want to increase muscle mass, get stronger, and cut body fat, you need to eat properly and push yourself in the gym. Nothing will turn you into a professional-level athlete without those pillars in place. Once you've established solid nutritional and exercise habits, supplementation with legal, safe, and effective ergogenic aids can certainly support performance, weight loss, and muscle growth.
It's also imperative that you do some research before taking supplements since many sports nutrition brands have a history of cutting corners and misleading consumers with false label claims.
Each Transparent Labs supplement batch is third-party tested for purity, potency, and composition to ensure quality standards are met. Concerns that protein intake within this range is unhealthy have been unfounded in healthy, exercising individuals.
Optimally, one should seek to obtain protein requirements from whole foods e. eggs, meat, fish, poultry and dairy as well as vegetable sources such as soy and legumes.
Supplemental protein is also a safe and convenient method of ingesting high quality dietary protein. The timing of protein intake shortly after exercise can improve recovery and lead to greater gains in fat free mass.
The effects of regularly consuming medium-chain triglycerides MCT on swimming endurance was investigated by Fushika et al. The group fed MCT showed significantly greater swim capacity than the control group. These findings were evident in both trained and untrained subjects.
The major metabolic consequences of the adaptations of muscle to prolonged MCT administration during endurance training were higher activities of enzymes involved in energy production and macronutrient utilization.
MCTs provide about ten percent fewer calories and are more rapidly absorbed by the body and more quickly metabolized as fuel because they cross the mitochondrial membrane very rapidly, and do not require the presence of carnitine, compared to long chain fatty acids.
The result of this accelerated metabolic conversion is less fat storage and greater conversion into fuel for immediate use.
MCTs have gained in popularity with athletes seeking to increase energy levels and enhance endurance during high-intensity exercise, as well as serving as an alternative energy source i. nutritional ketosis for athletes on high-protein, low-carbohydrate diets. Additionally MCTs can be quickly mobilized in the post-exercise recovery phase to rebuild muscles and prevent catabolism.
The dose of MCT e. MCTs can cause nausea and gastric discomfort, so start low and increase dose only as tolerated.
See also: Foods High in Healthy Fats. Carbohydrates and fats are the two primary fuel sources oxidized by skeletal muscle tissue during prolonged endurance exercise.
The contribution of these fuel sources depends on the exercise intensity and duration, with a greater contribution from carbohydrate as exercise intensity increases. Endurance performance and capacity are influenced by the availability of carbohydrates. Therefore, improving carbohydrate availability during prolonged exercise through carbohydrate ingestion is an important strategy for performance enhancement.
This is likely related to the sparing of skeletal muscle glycogen, prevention of liver glycogen depletion and subsequent development of hypoglycemia.
The mechanism responsible for the ergogenic properties of carbohydrate ingestion during short, more intense exercise bouts are likely mediated by the central nervous system. These athletes are advised to follow similar carbohydrate feeding strategies as endurance athletes, but need to modify exogenous carbohydrate intake based upon the intensity and duration of the activity.
In a study by Lunn et al. The study examined effects of fat-free chocolate milk consumption on kinetic and cellular markers of protein turnover, muscle glycogen, and performance during recovery from endurance exercise. The effects of consumption of milk after endurance exercise on post-exercise muscle protein fractional synthetic rate FSR , signaling molecules of skeletal muscle protein turnover, leucine kinetics, and performance measures, suggests unique benefits of milk compared with a carbohydrate only beverage.
There is growing scientific evidence supporting the use of low-fat milk and chocolate milk following exercise by both individuals and athletes who habitually undertake strength or endurance training.
There are a number of studies suggesting that fat free milk and chocolate milk are as effective and possibly more effective, than commercial sports drinks, at promoting recovery from strength and endurance exercise. Milk also has the added benefit of providing additional nutrients and vitamins that are not present in commercial sports drinks.
For those who are lactose intolerant, there are lactose-free options. While on the topic or sports drinks and carbohydrates, bananas have been shown to be an effective option.
Nieman et al. They found that the ingestion of bananas before and during prolonged and intensive exercise is an effective strategy, both in terms of fuel substrate utilization and cost, for supporting performance.
See Banana Nutrition Facts for more great info! Dietary carbohydrates have varying glycemic indexes and may differentially affect metabolism and endurance. In a study by Kern et al. Eight endurance-trained cyclists completed 2 trials in random order.
After 45 minutes of submaximal exercise, subjects completed a minute performance trial. Blood was collected prior to the exercise bout, as well as 45 minutes after exercise, to determine serum concentrations of glucose, insulin, lactate, free fatty acids, triglycerides, and beta-hydroxybutyrate.
Performance was not different between the raisin and gel trials. They study concluded that raisins appeared to be a cost-effective source of carbohydrate for pre-exercise feeding in comparison to sports gel for short-term exercise bouts.
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Stecker, Patrick S. Human Performance Lab, Sports Medicine, Mayo Clinic Health System, Onalaska, WI, USA. Faculty of Kinesiology and Health Studies, University of Regina, Regina, SK, S4S 0A2, Canada. You can also search for this author in PubMed Google Scholar. RAS, PSH, ARJ, and CMK carried out literature review, synthesis of conclusions, and manuscript preparation.
All authors read and approved the final manuscript. CMK is the corresponding author for this paper. Correspondence to Chad M.
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Darin die ganze Sache.