Practical application series
INTRODUCTION
Supplements and ergogenic aids are
all the rage at present, and represent a multi-billion-dollar industry that
sits on a house of cards and is fuelled by one thing; hope. When we reach for a
supplement, what we are looking for is a better outcome, an improvement, a
shortcut to a desired endpoint, for some, they believe it is the only answer to
a problem. This paradigm partly arises due to the fact that the supplement
industry is not heavily regulated, in terms of amounts of active ingredients,
and in terms of the strength of the evidence used to support a “scientific
claim”, and how misleading that term can actually be. However, there are a list
of evidence based and supported supplements, that do have merit in certain
circumstances, let’s discuss!
A QUICK CAVEAT, OR TWO
First, to clear up, there is a
difference between a medically contextual application, and a general
health/sporting application, sometimes there isn’t a distinction drawn between
those two lines, and as someone who works on both sides of this fence, it
bothers me. Let’s take for example BCAA’s, branched chain amino acids, and how
they are widely promoted for their anabolic potential and supporting muscle
growth. BCAA’s are metabolized in muscle, but muscle protein synthesis doesn’t
occur unless ALL 20 amino acids, adequate calorie intake and anabolic
signalling are in place, BCAA’s only consist of approximately 3 of 20 amino
acids. BCAA’s are also found in higher concentrations in actual foods, such as
meat/poultry, than in actual serving dosages of BCAA’s themselves! IN the
sporting context, it doesn’t make sense to take them in the first place during
exercise, as muscle protein is the last thing you will metabolize during a workout,
as long as you have adequate calorie intake, overall protein intake and fuel
appropriately, they are irrelevant in the equation. Now, in medical contexts,
BCAA’s can be used very effectively in patients with liver failure, or
cirrhosis, who have compromised ability to metabolize protein, thus
supplementing intakes, they can also be used as an adjunct to aid in prevention
of sarcopenia in conjunction with proper diet & exercise. Note that these
scenarios do NOT apply to most people.
Also, to note, study methods are
vital to know, a study method that focuses on one cellular pathway, or
metabolic interaction, may miss the point, as above, the example of BCAA’s
increasing anabolic signalling, is misleading, as a rise in mTOR or insulin
does not mean muscle protein synthesis, as discussed above. Signalling does not
equate to physiological effect. Some studies also don’t report how they control
for diet, or calorie intake, which means the results are always open to
scrutiny. For example, if you took the time to read about a supplement that
purported to increase performance and decrease muscle loss, you may find that
the control group, were starved overnight, and the study group are given a
supplement, as a lecturer once told me, if you had a control group that were
starved or fasted, and a study group that licked a lollipop, there would be a
difference! Sometimes, results don’t actually mean anything.
THE ACTUAL EVIDENCE BASED SUPPLEMENTS
There are 5 main evidence based
supported ergogenic aids, which we will cover, along with some sports foods and
nutritional products, and we will look at the context in which they are
appropriate. Caffeine, creatine, nitrate/beetroot juice, Beta-alanine and
bicarbonate are the supplements we will evaluate, and we will look at whey,
carb powders/gels and iron supplements in addition.
CAFFEINE:
Caffeine works as an ADP receptor
agonist, it doesn’t give you energy per se, it simply stops you from feeling
more tired. Depending on the dosage, it can also cause central nervous system
excitement and raise cortisol levels. Caffeine has mixed effects on people, due
in part to built up tolerance and to genetic variants of gene CYP1A2, which
dictates how it is metabolized in the liver. Caffeine doses of 3-6mg/kg confer
performance benefits when consumed 60 mins prior to exercise, however opting
for the lower dose of 3mg per kg wills still offer ergogenic benefit, and will
decrease the likelihood of gastric distress the higher dosage can lead to.
Increasing the dosage of caffeine past 9mg/kg does not continue to offer
increasing benefit, due to the varied responses to caffeine, and tolerance
variation, it is worth trialling out for yourself your race tactics, in
training, so as to avoid any unexpected stomach issues, anxiousness or sleeping
issues. Don’t worry if you’re a habitual coffee addict, your general caffeine
intake will not impede the effect of the lower dosage. Evidence states that
caffeine can be beneficial with the aforementioned doses if taken in a 2.5hr
period prior to exercise or during, towards the latter end of the race.
Caffeine doesn’t give you more energy, as some would say, it simply stops you
feeling more tired, and makes you more alert, stokes the nervous system making
it easier co-ordinate hard efforts, however, the psychological phenomenon is
just as valid as a physiological change, in terms of aiding performance. For
reference, a standard coffee had approx. 80mg of caffeine, and a gel would have
anywhere from 30-80mg.
CREATINE:
Creatine has stood the test of time,
and the hype is real. Creatine helps the body resynthesize phosphocreatine at a
high rate, and also increases phosphocreatine stores. which is useful for any
sport or training sessions involving explosive effort and maximal outputs. For
explosive work, or anything max effort up to 6 seconds, you use your ATP-PC
system, however this naturally runs out very rapidly, creatine helps replenish
this, ultimately allowing one to do higher volumes of maximal and intense work,
which is what leads to the strength and performance gains. Creatine has its
best effects in efforts lasting under 30 seconds, it doesn’t necessarily make
sense for an endurance athlete to load up on creatine, as gaining a lot of lean
muscle may affect power to weight ratios, VO2 max ratio, in which case, the
weight gain may neutralize any strength gains. However, early season or off
season, when in general prep phase, creatine may be good to take with gym
sessions, long term creatine use may avoid the weight gain noted with loading
protocols, and can alter cell signalling to promote glycogen storage in cells,
which may benefit the ultra-endurance athlete. Bog standard creatine
monohydrate is king, no need to get fancy with it, increasing price doesn’t
increase effectivity. Opt for lower doses of 2-5g per day long term as opposed
to the 20g per day loading phase doses recommended for power athletes, increase
your water intake, if you want to take creatine. I would recommend optimizing
protein intakes, training to your max, optimize fuelling in sessions, and then,
if you need extra, as an endurance athlete, to go to creatine.
NITRATES:
Beetroot juice has gotten a lot of
press as a superpower in the media, and whilst that claim is likely to be quite
an overestimation, there may be some efficacy to it, let’s take a look.
Nitrates are the components in beetroot juice that offer up the benefits. Nitrates
work by increasing vasodilation and oxygen uptake, which also happens naturally
when you exercise. The jury is out due to mixed results and insufficient data.
Some evidence dictates that intakes of nitrates offer benefits in the 2-3-hour
periods post consumption, with bolus intakes of 310-560mg investigated. Elite
athletes or anyone in good nick, who has a VO2 of over 60ml/kg/min, may not
experience much benefit, as there is already little room for improvement, and
some researchers warn that the side effects such as upset stomach may outweigh
the potential gains when risks are weighed up too. This would be one to try in
training, and would not be the first line of action for increasing sports
performance.
BETA-ALANINE:
This
supplement may not be too familiar for endurance athlete populations, but will
be for gym goers most likely, and is known widely for its ability to give you a
tingling sensation in your face, also known as skin paraesthesia. Taking
beta-alanine increases muscle cell (myocytes) carnosine content, which has
buffering and anti-oxidant properties, and has been shown to increase maximal
exercise tolerance. There are positive intake and performance correlations
across training level and elite status athletes, though the correlation is
markedly weaker in increasingly elite performers. Doses of 3.2-6.4g/day split
into equal doses every 3-4 hours for 4-12-week periods show efficacy, however,
this is likely not realistic and does not mimic what typical consumers can or
would be willing to do, making it a supplement that is likely difficult to
adhere to. Some research also showed huge intra-individual differences in cell
content of beta-alanine during dosage periods, as beta-alanine stays elevated
for long periods of time in the body, meaning supplementing needs to be
individualized and that likely more data is needed.
SODIUM BICARBONATE:
This has been shown to slightly
increase performance in short, high intensity events, translating to 2%
improvements for events lasting less than 60 seconds. Sodium bicarb. Has
similar properties to beta-alanine, but has an acute spike between 75-180 mins
post consumption, meaning it would need to be trialled out repeatedly to figure
optimal timing with doses of 0.2-0.4mg/kg. Also, unlike beta-alanine, this
product buffers extracellularly, i.e., in the blood stream, as opposed to
inside the cells. Sodium bicarb. Is very likely to lead to stomach upset and
vomiting, and consuming 3-4 smaller doses per day for 3-4 days prior to the
event can have the same effect, without the side effects. If that is not
possible, two split doses in a 4-hour period pre-race taken with carbs, will
help ease gastric suffering.
THE OTHERS (GOOD, BAD & TOTALLY UNNECESSARY)
The rest I have yet to mention are
in my opinion, cupboard staples. As an endurance athlete, or active person in
general, your intake needs for protein are just higher, to the tune of at least
1.2g/kg per day, which is not always easy to eat. Whey protein simply makes it
easy to do, and for people getting all up in arms, higher protein intakes do
not cause kidney failure, or damage your liver. If you are healthy, and have no
pre-existing conditions, high protein intake is fine, and whey powder is simply
dried milk. Casein is a good option prior to bed, as it is slow release, and
may improve your sleep quality a tad. If you are in a power sport, injured or
in a heavy training block, protein needs re higher again. Making it easy means
it’s practical, means you’ll do it for longer.
Carb powders and gels are almost
ergogenic aids, we’ve just known about them for so long. If you plan to perform
maximally, or are doing anything involving long distance with some hills and sprints
(cycling/triathlon), you will smash your glycogen levels and rely on glycogen
stores to get you from A to B. Doing some training fat fuelled is good for
metabolic conditioning, but you don’t do it race day, or in key sessions, in a
similar vein, it would be like wearing ankle weights in training to get
stronger, and lining up with them on race day. Carb units will help maintain
exercise tolerance, increase time to fatigue, decrease muscle catabolism and
improve recovery, talking to a sports nutritionist about how to toe the line
between optimal carb & fat fuelling will get you the best of both worlds,
alongside practicing your fuelling protocol for training scenarios.
Iron levels, haemoglobin and red
blood cells are all vital for oxygen transport, get a blood test, see where you’re
at, you can likely raise it, if you can, do. Get your red meat, green veg and
adequate protein and calories in the hatch, and consider an iron supplement for
a course, and take a break. Repeat bloods are a good idea to see how your
progressed, as red blood cells have a lifespan of about 12 weeks, so changes
don’t really occur for about 3 months.
Now to the bad and unnecessary, and
these are ones I see quite a lot, the first being high dose Vitamin C or
antioxidants, the effervescent type, which I see people taking on the way to
training. Think about this, antioxidants help to alleviate oxidative damage, so
they may limit the metabolic stress and acid build-up that occurs with
exercise, theoretically making you perform better and recover better, or so the
legend goes. Let me put it this way, if I were to attach a small hidden motor
onto your bike, you would perform much better, and recover better, training would
be easier, but what would be the point? Unless your goal is to sit on an
uncomfortable seat for hours on end and move as fast as possible, in which case
you should get a motorbike. If you take something that takes away or
drastically reduces the stimulus (localized muscle fibre damage and oxidative
stress), you don’t get anything to adapt to or recover from, and you have more
or less wasted your time. Taking high dose antioxidants takes away the gains
you get from training, not totally, but to a certain extent, also, it isn’t
worth the potential diarrhoea, and to note, you don’t need high dose vitamins
to boost your immune system, you need adequate vitamins, only a deficiency or overload
will cause issues. In terms of totally unwarranted, it is electrolyte tablets,
if you eat fruit and veg, you get many of your electrolytes, and you likely
sprinkle salt on your food, you don’t need electrolyte tabs. Sodium is the
major concern, as it is lost in sweat, but sports drinks/gels and powders contain
it, and normal Western civilized folk actually consume in excess of sodium
intake recommendations, you simply don’t need the tablets, especially if you
are doing something that is less than 90 mins in duration. If you are doing an
ironman, or huge stage cycle, you may lose some more potassium that would need
replacing, however, many sports fuels contain this in minor amounts, and
potassium deficiency is incredibly rare. Bottom line, ditch the electrolyte
tablets, stick to sports products with electrolytes and carbs (TORG energy/HIGH5/Tailwind
etc.)
I hope this helps, there are many more
supplements, there are tonnes of totally useless ones, and potentially some
more that could make this list in years to come, just because a bottle says something,
or the claim seems super legit, does not mean it is. Always think, is this
relevant for me. For help tailoring a supplement guide to support your goals,
get in touch!
Thanks for
reading,
Evan.
