No matter what regime you wish to undertake for supplementation, if you general Food intake isnt correct and in place there will be no ergogenic benefit from supplementation at all.
- It’s Important to have a Food First Approach to Nutrition
- You Cannot Out Supplement a Bad Diet
- Supplements Should Only be Used Once a Good Base Diet has Been Formed
What you should consider when looking at a Supplement
- Efficacy – Does It Work?
- What Conditions Does Each Supplement Work Best in?
- Safety of the Supplement
- What is the Required Dose?
- Does it Need Acute or Chronic Supplementation
Ergogenic Aid Broadly Refers to Anything That Can Improve Performance Capacity:
- Training Technique
- Mechanical Device
- Nutritional Practice
- Pharmacological Method
- Psychological Technique
The Best Supplements for Performance Improvement
Creatine
- Creatine is One Supplement that has Strong Evidence to Support its Efficacy
- Creatine is one of the Basic Energy Stores within the Muscle and is a Naturally Occurring derivative of Amino Acids as shown in the image:
- Creatine is stored in the muscles as Creatine Phosphate or Phosphocreatine (PCr)
- PCr is metabolised to release energy to contracting muscles
- Natural production of creatine within the body is 1-2g per day and creatine obtained from the diet is also usually 1-2g per day, totalling 2-4g per day
- Creatine has a natural turnover rate of roughly 2g per day, whereby it is degraded into creatinine
- Supplemental Creatine Increases Muscle Stores of PCr
- Providing More Energy for High Intensity Exercise
- Improving Performance
How Much Creatine?
- After 28 days of creatine supplementation intramuscular PCr stores may be increased by 20-40%
- There is a larger inter- individual variance in how people respond to creatine, with 30% of individuals known as non-responders
Which Creatine is Best?
- Creatine monohydrate is the most effective form of creatine
- Creatine monohydrate is currently the most effective ergogenic aid available to athletes to increase performance in high intensity sports
Caffiene
- Caffeine exerts its effects by blocking adenosine receptors
- After consuming 75-300mg of caffeine alertness, vigilance, reaction times and attention improve
What does caffeine do for performance?
- There are positive effects of supplementation on performance measures following doses exceeding 200mg including:
- Time to exhaustion
- Time trial
- Muscle strength & endurance
- Sprints
- Caffeine peaks within plasma after 60 minutes
- Can exert its effect for up to 3-5 hours
- May Delay Fatigue in Endurance and Strength Performance
- May Reduce RPE (Doherty and Smith, 2005)
- May Increase Fat Oxidation (But Does Not Influence Body Fat Loss)
- RDA up to 400mg per day
- Performance: 3–9 mg/kg Approximately 60 min Prior to Exercise
- Cognitive Function: 1–2 mg/kg
Beta-Alanine for Sports
- Beta-alanine has Ergogenic Potential Based on its Relationship with Carnosine
- Carnosine is a Dipeptide Comprised of the amino Acids, Histidine and B-alanine
- Carnosine Acts as a pH Buffer in Skeletal Muscle
- Chronic -alanine Ingestion can Elevate Muscle Carnosine Content Up to 80% after 4-10 weeks supplementation
Increased Carnosine Due to Beta-alanine Supplementation Buffers Exercise Induced Acidosis Leading to a Increase in Muscle pH
This increase in pH results in an increase in work capacity and decrease time to fatigue
- A dose in the range of 3-5g per day is needed to effectively raise carnosine levels
- Does should be split into smaller doses throughout the day to prevent side effects
- Performance benefits are only achieved after 10- 12 weeks of supplementation
Benefits of Beta Alanine
- Benefits of beta alanine are only observed in short duration exercise that requires periods of power and speed lasting 1-4 minutes
- In addition to beta alanine, sodium bicarbonate is a buffer but acts acutely as opposed to chronically with beta alanine
Summary
- Athletes and practitioners should seek advice from suitably qualified and registered practitioners (e.g. SENr)
- It is important when choosing to supplement to choose a reputable brand that prioritizes the safety and wellbeing of the consumer and/or look for the inform choice logo on facilities and products which indicates a level of independent testing for substances that are banned by the World Anti Doping Agency (WADA)
- For Athletes who are drug tested regularly they should look for the inform sport logo on products which indicates batch testing