Sports Supplements: Which Nutritional Supplements Really Work

136 Pages·2007·7.98 MB·English

by  Bean

CONTENTS
Introduction
PART 1: THE SCIENCE OF SUPPLEMENTS
PART 2: A–Z SUPPLEMENT GUIDE
All-in-one supplements
Antioxidants
Arginine
Beetroot/beet juice
Beta-alanine
Bicarbonate
Branched-chain amino acids
Caffeine
Carnitine
Casein
Colostrum
Creatine
Dehydroepiandrosterone (DHEA)
Echinacea
Energy bars
Energy gels
Ephedrine (Ma Huang)
Fat burners
Fish oil (omega-3 fatty acids)
Ginseng
Glucosamine
Glutamine
Glycerol
Green tea extract
Guarana
HMB (beta-hydroxy beta-methylbutyrate)
Iron
Leucine
Multivitamins
Probiotics
Prohormones
Lite sports drinks (‘Low calorie’, ‘hydration’, ‘electrolyte’ or ‘fitness’ drinks)
Sports drinks (Isotonic drinks)
Sports drinks (Dual energy source drinks)
Sports confectionery
Sports recovery drinks
Taurine
Testosterone boosters
Vitamin C
Vitamin D
Vitamin E
Whey protein
ZMA
References
Resources
INTRODUCTION
Since the publication of the first edition of Sports Supplements, the number of
pills, potions and supplements promising performance enhancement has
continued to grow unabatedly. And we’re spending more on them than ever
before. Globally, the market was worth $20.7 billion in 2012 and is forecast to
reach $37.7 billion in 2019*. It seems that sports supplements are no longer only
the domain of bodybuilders and hard-core athletes; they are now sold in
supermarkets and high street shops, as well as gyms, health stores and through
the internet. They have become mainstream.
The trouble is, with the multitude of products on the market, separating hype
and fact isn’t easy. Many supplements are advertised alongside impressive
testimonials or celebrity endorsements, which can make the product’s claims
appear very convincing. Manufacturers often promise dramatic results, pepper
their adverts with technical jargon and cite studies cherry-picked to back their
claims. All this makes it difficult to know the truth about a product and whether
it really works.
What’s more, there is no systematic regulation of sports supplements, which
means there’s no guarantee that a supplement lives up to its claims or doesn’t
contain banned substances. Most sports organisations, including the International
Olympic Committee (IOC), UK Sport, and the US National Collegiate Athletic
Association (NCAA) have developed policies on sports supplements and caution
athletes against their use. However, in the real world many people prefer to
consider the pros and cons of taking supplements, notwithstanding such risk.
In this second edition, I have added many new products and sifted through
hundreds of scientific studies on sports supplements to cut through the hype and
find out what works. The result is an independent evaluation of the most popular
sports supplements. It will provide you with relevant and evidence-based advice
so that, if you are considering taking supplements, then you will be able to make
properly informed decisions.
Anita Bean
March 2015
* Transparency Market Research, 2014.
PART ONE
THE SCIENCE OF SUPPLEMENTS
WHAT ARE SPORTS SUPPLEMENTS AND ERGOGENIC AIDS?
Sports supplements are a category of nutritional supplements whose purpose is to serve as an addition to
the normal diet to improve general health and wellbeing or enhance sporting performance.
Supplements may include tablets, capsules, powders, drinks and bars, which claim to help with
building muscle; increase endurance, weight gain or loss; improve suppleness; rehydrate; aid recovery or
overcome a mineral deficiency.
Ergogenic aids are defined as any external influence created to enhance sport performance. They can
include sports supplements as well as illegal drugs and methods.
The idea that certain substances or food ingredients enhance sports performance
is certainly not new. In the ancient Greek Olympic Games 4000 years ago,
athletes were reported to consume deer liver and lion heart to increase their
speed, bravery and strength. Clearly, such practices were unfounded
scientifically and based purely on belief, but they do underline the inherent
desire in athletes to gain the competitive edge.
Nowadays athletes are faced with a bewildering choice of pills, potions,
powders, drinks and bars promising greater stamina, increased strength, quicker
recovery or less body fat. Some are supported by scientific evidence; many
others are not. The question is how do you know if they are safe, effective and
legal? Unfortunately, it’s not easy. Unlike medicines, there’s no systematic
regulation of sports and other dietary supplements, or herbal remedies, so there’s
no way of knowing exactly what’s in the product, nor any guarantee that a
supplement works. Provided the supplement label lists the ingredients,
manufacturers are free to make claims for enhanced performance, valid or not.
What’s more, advertising standards vary between different countries so some
claims may be untrue or exaggerated. The trick is knowing which ones – if any –
you should take, whether the product contains what’s on the label and whether it
lives up to its claims.
IOC CONSENSUS STATEMENT ON SPORTS NUTRITION (IOC, 2011)
The use of supplements does not compensate for poor food choices and an inadequate diet, but
supplements that provide essential nutrients may be a short-term option when food intake or food
choices are restricted due to travel or other factors. Vitamin D may be needed in supplemental form
when sun exposure is inadequate. Of the many different dietary ergogenic aids available to athletes, a
very small number may enhance performance for some athletes when used in accordance with current
evidence under the guidance of a well-informed professional. Athletes contemplating the use of
supplements and sports foods should consider their efficacy, their cost, the risk to health and
performance and the potential for a positive doping test. Supplement use in young athletes should be
discouraged and the focus should be on consuming a nutrient-rich, well-chosen diet to allow for growth
while maintaining a healthy body composition.
HOW WIDESPREAD IS THE USE OF SPORTS
SUPPLEMENTS?
Many athletes believe supplements are an essential component for sports success
and it has been estimated that the majority of elite athletes are using some form
of performance-enhancing agent. A Canadian study of 440 elite male and female
athletes found that 87 per cent used supplements regularly (Lun et al, 2012),
while another Canadian study revealed that 98 per cent of young athletes aged
11–25 years used supplements either regularly or intermittently (Wiens et al,
2014). The most popular varieties are multivitamins, followed by
carbohydrate/energy supplements, protein supplements, creatine and caffeine.