The competitive edge which an athlete looks for to win has no limits. They try to improve performance through nutritional supplements and special compounds that enhance performance called ergogenic aids. More than 75 per cent of recreational and professional athletes are known to use them in some form.
Nutritional supplements and ergogenic aids include products that:
* Provide calories, vitamins and minerals
* Contribute to performance during exercise and stimulate and maintain muscle growth
* Enhance recovery after exercise
* Provide micro-nutrients, herbal or cellular components
Sports drinks, electrolytes and nutrient bars that contain carbohydrates, proteins, and fats are a convenient way to meet increased energy and other dietary needs. When used appropriately and under professional supervision, they are a useful addition to a well-planned diet.
Supplements are necessary if a deficiency is identified. For example, most female athletes are recommended iron and calcium supplements as they are prone to iron deficiency due to menstrual losses. Products of greater concern, however, are dietary supplements promoted as ?performance enhancers? that carry attractive claims. Most of these products lack vigorous clinical trials to evaluate efficacy, application and safety. Common ones include:
* Amino acids like leucine, isoleucine, valine, taurine and glutamine have been proposed to provide energy and delay central nervous system fatigue. However, studies have shown inconsistent results. Safety and effectiveness of these have not yet been established.
* Creatine, a nitrogenous compound synthesised by the liver, pancreas and kidney, is believed to prolong short-term energy availability and improve performance in high-intensity activities like weightlifting. However, it causes immediate weight gain, attributable to water retention. Other concerns include muscle cramps and strains, kidney dysfunction and gastrointestinal distress.
* Hormones like androstenedione and dehydroepiandrosterone (DHEA) have been known to increase testosterone levels and enhance muscle building, acting as ?natural? steroids. No long-term studies have tested the safety of androstenedione and DHEA.
* Caffeine, a natural stimulant, is thought to improve athletic performance by facilitating signals between the nervous system and the muscles. However, because caffeine is a mild diuretic, it is probably not the best course of action right before a competition.
* Ephedrine, one of the most controversial supplements in the market, is known to stimulate the central nervous system, raise heart rate, blood pressure and is an effective broncho-dilator. Serious side- effects, and even death, has been attributed to this supplement. It poses a risk of illness or injury.
* Ginseng, used by the Chinese to treat and prevent numerous disorders, is popular among athletes, as it is known to increase stamina. However, further research is needed to evaluate its effectiveness as an ergogenic aid.
* Glycerol (also referred to as glycerine) has a strong capacity to hold large volumes of water and is commonly used as a means of super-hydration. Higher doses of glycerol may lead to headaches, blurred vision and additional stress on the cardiovascular system. It has never been adequately tested for safety.
* Medium-chain triglyceride oils are believed to be an instant source of energy. However, the majority of research does not support MCT supplementation as an ergogenic aid and it may contribute to gastrointestinal distress.
Performance is the result of many factors, including talent, training, equipment, diet and mental attitude. Few nutritional ergogenic aids are supported by credible science or evidence of positive outcomes. These compounds must be used with caution, and only after careful evaluation of the product for safety, efficacy, potency and whether or not it contains a banned substance. There is limited evidence to support the use of most ergogenic aids. If you must, then look for supplements that have been well-investigated and researched. The use of these, in general, must be discouraged unless they are permitted, taken under supervision and do not violate anti-doping regulations.
Ishi Khosla is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being, one should integrate physical, mental and spiritual health. According to her: ?To be healthy should be the ultimate goal for all.?