Performance-enhancing substances remain prominent in sports despite the ethical dilemmas they cause. Hormones and drugs provide advantages to athletes, but such benefits come at a cost. Nutritional supplements may offer an alternative approach. Dietary aids increase natural abilities, and some supplements are safe. These products, however, can cause side effects. Subtle changes caused by short-term use may go unnoticed until permanent damage occurs. Speak with a doctor before using performance enhancers.
Aerobic Capacity
An aerobic capacity test reveals how much oxygen the body is capable of using. Athletes with greater capacity have greater endurance. They also have a greatly reduced chance of dying from a heart attack. A 2010 report in the "International Journal of Sport Nutrition and Exercise Metabolism" looked at the impact of quercetin use on aerobic capacity. This substance, a flavonoid, occurs naturally in fruits and other foods. Chemists have manufactured a synthetic version available as an over-the-counter supplement. In the study, volunteers received that supplement or a placebo for seven days. All subjects received both treatments but on separate occasions. Quercetin use increased aerobic capacity and fatigue resistance without causing adverse events.
Muscle Strength
Athletes with greater muscle strength are more resistant to injury. Increasing muscle strength also increases bone mineral density. These positive changes help prevent the development of diseases like osteoporosis. A 2010 article in "JISSN" tested the effect of a creatine-containing supplement on muscle strength and body composition. Healthy men and women received either the supplement or a placebo for nine weeks. They also went through a training regimen during this time. The supplement-exercise protocol increased muscle strength and lean mass relative to a placebo-exercise protocol. The combined treatment also decreased body fat. Creatine did not cause side effects in this study, but the long-term impact of this supplement remains unknown.
Reaction Time
Agility remains one of the most difficult athletic abilities to enhance. This skill represents a unique combination of coordination, balance, endurance, strength, stamina and speed. Reaction time also plays an important role in agility. A paper in the Jan. 6, 2009 edition of "JISSN" evaluated the impact of a caffeine-containing drink on reaction time. Recreational athletes received the drink or a placebo before a single testing session. They also returned to the laboratory on another day and received the opposite treatment. Relative to the inert treatment, the energy drink decreased reaction time and increased accuracy on a performance task. The subjects did not experience untoward reactions related to supplement use.
Recovery Rate
Transmeridian travel and year-long play have greatly increased the number of injuries in competitive sports. Medical advances and protective equipment can reduce injury risk. Nutritional supplements can help as well, since they might facilitate muscle recovery. A 2010 study described in the "Journal of Strength and Conditioning Research" assessed the effect of amino acids on the recovery rate. Recreational athletes received high branched chain amino acids or a placebo for a month. They also worked out nightly during the last week of supplementation. The latter protocol increased creatine kinase, a marker of muscle damage. Creatine kinase was lower in the amino acid group relative to placebo. Supplementation also increased testosterone. No side effects were observed.
References
- "International Journal of Sport Nutrition and Exercise Metabolism"; Dietary Flavonoid Quercetin Increases VO(2max) and Endurance Capacity; J. Mark Davis, et al.; February 2010
- "JISSN"; Nine Weeks of Supplementation With a Multi-Nutrient Product Augments Gains in Lean Mass, Strength, and Muscular Performance in Resistance Trained Men; Stephen M. Schmitz, et al.; December 2010
- "JISSN"; Examination of a Pre-exercise, High Energy Supplement on Exercise Performance; Jay R. Hoffman, et al.; Jan. 6, 2009
- "Journal of Strength and Conditioning Research"; Amino Acid Supplements and Recovery From High-Intensity Resistance Training; Carwyn P.M. Sharp and David R. Pearson; April 2010
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