Health and Nutrition
Various elements are explored, from nutritional requirements to boost energy levels to the pros and cons of caffeine.
An ABC of nutritional ergogenic aids and dietary supplements.
What should we look for?
Supplements used in sport with the aim of improving
performance should:
- Have demonstrated effectiveness in laboratory and field conditions
- Have a well identified and plausible mechanism of action
- Be acceptable to the Governing Bodies of sport
- Be free of side effects and not pose any health risk
BUT If we wait until effectiveness is proved, others may have benefited.
If we do not, we will be accused of recklessness. At best, we have to work on a balance of probabilities. Is the level of proof the same for all athletes?
Dietary supplements
An enormous range of dietary supplements is available for sale in health food shops and many make extravagant claims with the promise of easy gains in performance. Many of these claims are not backed by strong independent evidence, and many supplements rely instead on the endorsements of top athletes, who are usually paid (and very well paid too) for lending their name to the product. It is easy for the athlete to be misled, but it is important to recognise that there are few short cuts to success.
Supplements that are effective in improving performance may contain banned substances that will lead to a positive doping test. More often, the supplements have no effect and are simply a waste of money
Maughan's Rules of Dietary Supplements
- If it works it's probably banned
- If it's not banned it probably doesn't work
- There may be some exceptions
Some Supplements on Sale to Athletes
| ATP | Antioxidants | Ginseng |
| Glutamine | BeePollen | Colostrum |
| Royal Jelly | Phosphate | HMB |
| 19 Nor | Yohimbine | Glycine |
| Arginine | Inosine | Leucine |
| Aspartate | Creatine | Chromium |
| Protein powder | Andro | Vanadium |
| Humic Acid | Carnitine | Caffeine |
| Selenium | BCAA | Gelatine |
| Ornithine | Boron | Vitamin B15 |
| Taurine | MCT's | Zinc |
