Cause: N/A

Useful Supplements: B-Complex, Branched-Chain Amino Acids, Chromium, Carnatine, DMSO, Gamma Oryzanol, HMB, Iron, Magnesium, Vitamin C, Vitamin E.

Useful Herbs: Asian ginseng, Siberian Ginseng, Guarana.

Further information: Whether you are simply doing light athletics for health reasons or preparing for competition, your overall nutritional state plays an important part in your readiness and ability to perform well. Better nutrition results in better performance, and nutritional deficiencies can often result in reduced endurance, fatigue, or inability to perform as well as you might have previously.

A well-balanced diet is essential for an athlete. However, even with the most balanced food intake, strenuous exercise can often cause rapid use of nutrients; in these cases, supplements may be necessary to help improve performance.

NOTE: Nutritional supplements should not take the place of a proper diet for athletic purposes. Even if weight loss is the goal, a balanced diet combined with exercise is necessary.

The following supplements have been shown to be helpful for athletes:

Amino Acids, the components of protein, appear to act as performance enhancers. In specific, branched-chain amino acids (BCAAs) appear to help reduce muscle loss and speed muscle build-up.¹ Most athletes receive enough amino acids in their regular diet; however, BCAA supplements may be helpful for those doing intense training.

Antioxidants, such as Vitamin C and Vitamin E, are an important part of the body’s defense against muscle damage from exercise. Strenuous exercise increases the body’s production of free radicals, which, in turn, can cause muscle damage which manifests as swollen or painful muscles. While exercise increases the body’s natural defense against free radicals, athletes who are doing intense training may benefit from the addition of antioxidant supplements to their diets.²

B-Complex Vitamins help the body to utilize the energy found in carbohydrate-rich foods. In particular. Vitamin B2, Vitamin B6, and Pantothenic Acid appear to be of great use to athletes in reaching their full potential.³

Chromium Piconlinate is believed to increase fat loss and lean muscle gain both in animals⁴ and humans.⁵ The long-term results of this supplement’s use are not known, however; the effect may only be temporary.⁶

Carnitine appears to decrease muscle soreness.⁷

DMSO has anti-inflammatory properties when applied to the skin. It can help ease the pain of muscle injuries.⁸

Gamma Oryzanol, comprised of sterols and ferulic acid esters, appears to increase testosterone levels and the release of endorphins, as well as the growth of lean muscle tissue.⁹

HMB, part of the amino acid leucine, appears to also increase the growth of lean muscle tissue.¹⁰ Athletes using the supplement have shown more muscle gain than those not taking the supplement over a comparable time period under the same exercise regimen.¹¹ Use of the supplement appears to increase muscle gain more quickly than

Iron is critical when exercising, as it is necessary for the body’s transferal of oxygen through the blood to muscles. Low iron levels can result in muscle soreness, fatigue, reduced endurance, and more injuries.¹² If an iron deficiency is found, adding supplements to the diet will help increase performance ability.

Magnesium is necessary for muscle contraction, heart rate regulation, and muscle growth. Strenuous exercise can rapidly deplete the body’s stores of magnesium¹³; supplements are often helpful.

Asian ginseng, Siberian Ginseng, and Guarana are often used by athletes, as they generally have an energizing effect. No studies of their specific role in athletics have been done, however.

The following nutrients often need to be replenished after exercise:

Chromium is used in great quantity during exercise, as is Zinc. Low levels of these nutrients are often seen in the blood after strenuous exercise, and these low levels are often associated with blood sugar fluctuations, decreased energy levels, and slower muscle recovery times.¹⁴

References:

¹Blomstrand E, Hassmen P, Ek S, et al. Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise. Acta Physiol Scand 1997;159:41-9.
²Dekkers JC, van Doornen LJ, Kemper HC. The role of antioxidant vitamins and enzymes in the prevention of exercise-induced muscle damage. Sports Med 1996;21(3):213-38.
³Keith R, Alt L. Riboflavin status of female athletes consuming normal diets. Nutr Res 1991;11(7):727-34.
⁴Page TG, Ward TL, Southern LL. Effect of chromium picolinate on growth and carcass characteristics of growing-finishing pigs. J Animal Sci 1991;69:356.
⁵Lefavi R, Anderson R, Keith R, et al. Efficacy of chromium supplementation in athletes: Emphasis on anabolism. Int J Sport Nutr 1992;2:111-22.
⁶Rogers MA. Medicine and Science in Sports and Exercise 1996;28(2).
⁷Giamberardino MA et al. Effects of prolonged L-carnitine administration on delayed muscle pain and CK release after eccentric effort. Int J Sports Med 1996;17:320-4.
⁸American Medical Association. Dimethyl sulfoxide. Controversy and Current Status—1981. JAMA 1982;248:1369–71.
⁹Rosenbloom C, Millard-Stafford M, Lathrop J. Contemporary ergogenic aids used by strength/power athletes. J Am Diet Assoc 1992;92(10):1264-1265.
¹⁰Nissen S, Panton L, Wilhelm R, et al. Effect of beta-hydroxy-beta-methylbutyrate (HMB) supplementation on strength and body composition of trained and untrained males undergoing intense resistance training. FASEB J 1996;10:A287 (abstract).
¹¹Nissen S, Sharp R, Ray M, et al. Effect of leucine metabolite beta-hydroxy-beta-methylbutyrate on muscle metabolism during resistive-exercise training. J Appl Phys 1996;81:2095–104.
¹²Weaver C, Rajaram S. Exercise and iron status. J Nutr 1992;122:782-787.
¹³Drilla L, Haley T. Effect of magnesium supplementation on strength training in humans. J Am Col Nutr 1992;11(3):326-9.
¹⁴Lukaski H, Hoverson B, Gallagher S, et al. Physical training and copper, iron, and zinc status of swimmers. Am J Clin Nutr 1990;51:1093-9.