Ergogenic aids are substances or devices which claim to enhance performance in sports, physical work capacity and exercise goals. The supplement industry is an $18 billion-per-year industry with many products for the consumer to evaluate and choose. While the U.S. Food and Drug Administration does not evaluate the supplements, other organizations allow the manufacturer to voluntarily go through a product integrity evaluation. These products will have the USP (U.S. Pharmacopoeia) or NF (National Formulary) notations.
Branched Chain Amino Acids
Branched chain amino acids (BCAAs) increase endurance, as well as slow down muscle breakdown. Research supporting the use of BCAAs is mixed, but their use is legal and appears to be safe.
Caffeine
Caffeine increases aerobic endurance along with an increase of fat metabolism. Scientific research supports these claims. Side effects can be mild and the use of caffeine is legal in competitive sports up to certain urine levels.
Coenzyme Q10
Coenzyme Q10 has been touted as a useful supplement in the advancement of endurance performance. However, scientific evidence suggests this may not be the case when used by athletes. The use of coenzyme Q10 appears to be safe and is also legal in competitive sports.
Creatine Monohydrate
Creatine monohydrate is believed to increase short-term endurance and muscle mass. While some scientific evidence supports these claims, the long-term effects of creatine are not known. Some mild side effects exist, and the use of this supplement is legal. Side effects may include weight gain, muscle cramps, muscle strains and pulls, stomach upset, diarrhea, dizziness, high blood pressure, liver dysfunction, and kidney damage.
Multivitamins
Multivitamins have been reported to increase endurance and enhance recovery, however, this is only true if there is a preexisting deficiency. Side effects of multivitamins are non-existent at RDA values, although toxicity is a possibility at higher levels.
Phosphates
Phosphates are used to increase energy and muscle endurance. Studies only offer limited support on the efficacy of phosphates. Side effects of phosphates are only noted at high doses and the use of phosphates is legal.
Sports Drinks
Sports drinks are marketed to increase endurance performance and replenish electrolytes. Studies are supportive of these claims. The use of sports drinks are legal and are free from side effects.
Zinc
Zinc increases mental awareness and physical endurance. While scientific support for the effects of zinc is limited, there are no side effects at the recommended dosages, and the use of zinc is legal.
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