The following table describes some of the more common ergogenic aids and their supposed benefits. Because of their widespread use, additional information is also included for three supplements - antioxidants, caffeine, and creatine monohydrate. The table lists only the most common supplements. Numerous other herbal preparations such as Ginkgo Biloba, ginseng, and ephedra are sold as performance enhancers. The ergogenic properties ascribed to many of these products are usually based more on cultural myths and anecdotal evidence than on valid scientific studies. Unfortunately most athletes surveyed mistakenly believe that because herbal extracts come from plants and are sold over the counter they are harmless. In actuality many of them can produce undesirable side effects. Ephedra, for instance, has been linked to fatal heart arrhythmias. Athletes who insist on using these preparations do so at their own risk, and must realize that some of these products will cause positive drug test results. [For further information on this topic see "Naturally Herbs and Supplements are Perfectly Safe?" in the More Dietary Myths section.]
| Nutritional Ergogenics | ||
|---|---|---|
| Substance | Rationale for Use | Actual Effect |
| Antioxidant vitamins | Increased aerobic endurance | No proven benefit |
| Alcohol | Decreased perception of pain and fatigue | Increased dehydration; decreased coordination |
| Bee pollen | Ergogenic benefits linked to high vitamin and mineral content | No proven benefit |
| Branched-chain amino acids | Spares glycogen | No proven benefit |
| Caffeine | Enhanced endurance; increased fat utilization; spare glycogen | Increased dehydration, anxiety, and stomach acid |
| Carnitine | Increased fat utilization and therefore endurance | No proven benefit |
| Coenzyme Q | Increased oxygen use and endurance in patients with cardiovascular disease | No proven benefit |
| Creatine monophosphate | Increased muscle size; increased fuel burning capacity | Increased endurance during strength and sprint events |
| Vitamin/mineral supplements, including vitamin B15 | Enhanced energy utilization | No proven benefit; potentially toxic |
Adapted from DuPuy N, Mermel, V: Focus on Nutrition. St. Louis, Mosby, 1995, p. 194.
Antioxidants
In theory, athletes use more oxygen, and therefore need more antioxidants to protect cells from increased exposure to free oxygen radicals. But using pills to meet antioxidant needs is risky because a safe dose is unknown, and what we do know suggests caution:
Caffeine
At high levels of intake (roughly 900 mg to 1500 mg, or the amount equal to that in 6 to 10 cups per day) caffeine has proven ergogenic effects for endurance athletes. However, it has obvious undesirable side effects like increased urination, and jittery nerves, both of which can impair physical performance. The amount of caffeine contained in two cups of coffee per day
(about 300 mg) is fine, but higher levels of intake are prohibited at all International Olympic Committee sanctioned events. (See box below for the caffeine content of other foods and beverages.)
| Caffeine Content of Some Foods and Beverages | |
|---|---|
| Coffee | |
| Brewed (6 fl oz) | 46 mg |
| Instant (1 tsp.) | 57 mg |
| Decaffeinated (6 fl oz water & 1 tsp. powder) | 2 mg |
| Tea | |
| Brewed 3 min (6 fl oz water) | 36 mg |
| Instant powder (1 tsp.) | 31 mg |
| Carbonated beverages | |
| Coca-Cola (12 fl oz) | 46 mg |
| Pepsi Cola (12 fl oz) | 38 mg |
| RC Cola (12 fl oz) | 18 mg |
| Mountain Dew (12 fl oz) | 54 mg |
| Mello Yello (12 fl oz) | 52 mg |
| Dr. Pepper (12 fl oz) | 41 mg |
| Mr. Pibb (12 fl oz) | 40 mg |
| Diet Coke, Coca-Cola (12 fl oz) | 46 mg |
| Diet Pepsi (12 fl oz) | 46 mg |
| Diet RC (12 fl oz) | 48 mg |
| Diet Dr. Pepper (12 fl oz) | 41 mg |
| Candy | |
| Milk chocolate (1.55-oz bar) | 11 mg |
| Milk choc chips (1 cup) | 43 mg |
| Desserts | |
| Brownies, fudge, Duncan Hines (1/24 pkg.) | 4 mg |
| Devils food cake mix, Duncan Hines (1/12 pkg.) | 9 mg |
| Chocolate pudding, Jell-O (1/2 cup) | 5 mg |
| Chocolate syrup (2 tbsp.) | 5 mg |
| Misc. | |
| Cocoa mix, milk choc, Carnation (1 oz pkt.) | 3 mg |
| Choc chip breakfast bar, Carnation (1.44 oz bar) | 4 mg |
Adapted from Pennington J: Food Values of Portions Commonly Used, sixteenth ed. Philadelphia, JB Lippincott, 1994.
Creatine monohydrate
The only supplement proven to improve performance during power/sprint events. Usually a loading dose of 25-30 mg per day is taken daily for 7 days followed by a maintenance dose of 5 mg per day indefinitely. Exactly how the creatine works in unclear. Muscle bulking (increased muscle size) is one theory, but some scientists say the observed weight gain is probably water, not muscle, as it occurs so quickly after athletes begin a supplementation regimen. Other than the fact that it takes over one month for surplus creatine to be cleared from muscle tissue, and the blood stream once supplementation is stopped, the long-term effects of creatine use are unknown. (Sports Supplement Update, Penn State Sports Medicine Newsletter, special supplement, fall 1997)