The Purpose Of Ergogenic Aids

Ergogenic aids are commonly used by athletes to enhance sports performance, speed recovery and reduce fatigue. There are many ergogenic aids that are safe and effective, but others can be harmful and even fatal. Athletes may use banned substances to sustain a professional career or test the limits of physical performance. Others use these banned or illegal substances for cosmetic reasons or to enhance overall physique.

Safety and Effectiveness

Most of the performance-enhancing supplements found in health food stores or fitness centers are generally safe when used as directed, but the effectiveness can be questionable. Supplements sold in the United States come under the jurisdiction of the Food and Drug Administration, or FDA, whose main role is to ensure the product does not pose a major health concern. However, it does not regulate potency or effectiveness, so it is up to the consumer to research the actual effectiveness of the product.

Creatine

Creatine is a supplement commonly used by athletes who want to improve power and performance during short bursts of activity like weightlifting, jumping and sprinting. The benefits come from supporting the body's ability to sustain high-intensity activity for just a few more seconds. For example, regular use of creatine may help the weightlifter perform three or four more repetitions, subsequently increasing muscle size and strength. Creatine is naturally occurring in the body and can also be found in red meat. When using creatine as a supplement, it is important to follow package directions and drink plenty of fluids to avoid dehydration.

Protein

Protein supplements are commonly used by athletes to build muscle and speed recovery time. Athletes require more protein than average, but only because their overall caloric requirements are higher. Since most Americans get ample amount of protein from food sources, supplementation is not usually necessary even for the elite athlete. A post-workout snack consisting of carbohydrates and protein will adequately support recovery.

In addition to protein supplements, many athletes may use specific amino acids or various combinations instead of whole protein. Amino acids are the building blocks of protein, and specific amino acids have specialized roles within the body. According to research in the February 2010 issue of the "International Journal of Sports Nutrition & Exercise Metabolism," branched chain amino acids, or BCAAs, provide no more benefit for endurance athletes compared to whole food sources. Some research shows that supplementation with BCAAs can reduce post-exercise muscle soreness and recovery after high-intensity weighttraining, butaccording to the American Council on Exercise, much of the research related to amino acid supplementation provides mixed results.

Caffeine

One of the most common ergogenic aids used by athletes and fitness enthusiasts is caffeine. Caffeine is especially useful in endurance events because it can help metabolize fat stores which provide a valuable energy source for sustained activity. In research published in the February 2010 issue of the "International Journal of Sports Nutrition & Exercise Metabolism," cyclists were able to ride faster without a higher level of perceived exertion when using a commercially prepared caffeinated drink. For most, 400 to 600 mg of caffeine will prove beneficial. This is the equivalent of 2 to 3 cups of coffee.

Warning

Most of the research conducted on performance-enhancing supplements has been done on adults; research on the teen population is limited. Children and teens should be discouraged from using any ergogenic aids. Teenage athletes are often pressured to become bigger, faster and stronger, but it is best to not interfere with a teen's natural growth and development. Even adults should exercise caution with any type of supplements. Nutritional guidance should not come from a retail sales person but from a registered dietitian who specializes in sports nutrition and supplementation.