Re: Evidence base for training supplements?

[Guest guest]

What are your current training goals/objectives?

Thanks

Carruthers

Wakefield, UK

http://www.ausport.gov.au/ais/nutrition/supplements/supplement_fact_sheets

Group A Supplements - Supported for use by AIS athletes

These sports foods and supplements:

provide a useful and timely source of energy and nutrients in the athlete's

diet, or

have been shown in scientific trials to benefit performance, when used according

to a specific protocol in a specific situation in sport

Antioxidant Vitamins C and E

Bicarbonate and Citrate

Caffeine*

Calcium Supplement

Creatine

Electrolyte Replacement Supplements

Iron Supplement

Liquid meal supplements

Multivitamins and Minerals

Probiotics (use for gastrointestinal protection)

Sports bars

Sports drinks

Sports gels

Vitamin D

If you have an athens password or are at university in the UK:

BJSM reviews: A–Z of supplements: dietary supplements, sports nutrition foods

and ergogenic aids for health and performance Part 1

Louise M Burke1, Lindy M Castell2, J Stear3

http://bjsm.bmj.com/content/43/10/728.extract?sid=027c7c19-4095-4184-b330-b10ff0\

0f7dc4

“Nutraceuticals, functional foods, dietary supplements, ergogenic aids, food

supplements, performance boosting supplements…”

All the above terms (and more) have been used to entice the unwary (and wary!)

athlete to spend money on dietary products that claim to enhance their health

and sports performance.

The Oxford English Dictionary definition of supplement is: “Something added to

supply a deficiency”. Yet many supplements, or their individual ingredients, are

nutrients or food chemicals for which the body does not have an estimated or

theoretical requirement. Thus there are clearly other factors that underpin

their use by athletes.

Athletes choose to consume a supplement for a number of reasons, including:

To prevent or treat a perceived nutrient deficiency, especially when

requirements for a nutrient are increased by their exercise programme

To provide a more convenient form of nutrients in situations where everyday

foods aren’t practical—particularly to address nutritional needs/goals around an

exercise session

To provide a direct ergogenic (performance-enhancing) effect

Because they believe every top athlete is consuming it and they can’t afford to

miss out.

Before deciding to use a supplement, athletes should always consider the issues

of efficacy, safety and legality/ethics associated with the product.

Unfortunately, in many cases, specific information is limited. Studies examining

the performance-enhancing effects of the enormous array of supplements are

relatively few, especially investigations on real-life sports events and elite

performers in the field. Studies involving specialised subpopulations such as

paralympic athletes are even rarer (personal communication, Jeanette Crosland,

BPA consultant dietitian). Therefore decisions about efficacy must often be

extrapolated from the best available research rather than clear-cut evidence.

Decisions on safety should examine the possibility of taking a toxic dose of a

compound either through indiscriminate supplement use or the belief that “if a

little is good, more is better”.

>

> Hello all!

>

> I was wondering if anyone has any thoughts about the evidence base of

nutritional supplements or recovery supplements and which ones are backed by

good research studies? I'm taking creatine at the moment - cant say I've noticed

much of a difference to be honest, but maybe I'm not training hard enough?

>

> I'm thinking about getting some amino acid capsules, or L-glutamine, but I

thought it would be best to know

> - whether they actually have been proven to work

> - under what conditions (eg; dose, how often, associated training etc)

>

> Thanks!

>

> Eugene Wong

> Scotland

>