Supplements: Increase Your Energy, Fight Fatigue and Enhance Your Performance
by Teige West
Athletes are always on the hot seat when it comes to achieving world records and personal bests. With the rise of social media and 24/7 news, we are never far from another doping or cheating scandal, whether it’s “Deflategate,” Lance Armstrong, or whoever is this week’s outrage. As athletes we dedicate our entire lives to our sport. We plan as much as we can–our diet, our training, even our downtime has to be carefully calculated. With that kind of sacrifice, the highest achievement is to succeed on our own merit, not with unfair assistance. However, with all of the time and energy we’ve put into our sport, there are some honest options to further boost your performance. With the rise of vitamin and supplement chain stores, the sheer volume of choices can be overwhelming. Below you will find advice on some common supplements on the market.
[am4show not_have=’g5;’]
[/am4show][am4guest]
[/am4guest][am4show have=’g5;’]
Please note: this article should serve as a starting place for your training and diet plan. It cannot be stressed enough that you need to talk with your doctor and your coach or trainer before you start taking ANY of the items named below. Even a simple multi-vitamin can be harmful if you suffer from certain health issues or if you take certain medications. Even if you are perfectly healthy and do not take medication, please meet with a health provider before beginning any supplement. Also, because this article is online and you may be in another state or country, make sure these substances aren’t banned in your particular federation/organization.
Supplements That You Should Consider Immediately
The importance of hydration cannot be overstated. You should carry around a water bottle with you at all times. Load up on rest days and training days so that you are properly hydrated on race day. On race day, consider a drink with electrolytes, which are chemicals that help your muscles contract properly; sports drinks, coconut water or even homemade drinks (you can find recipes via Google) are good options for very hot days or when you need fast-acting carb energy.
Multivitamins are an absolutely necessary supplement for most of us. The Western diet doesn’t usually contain all of the daily nutrients we need, so vitamins will allow you to meet your daily intake. If you aren’t taking one of these now, put a vitamin on the list as the second most important supplement after water. You may find a quick improvement in your sleep, mood and energy levels; it’s amazing how a mineral deficiency can affect your body. Like most things these days, vitamins come tailored to your needs, such as your age, your gender, and your specific health issues, providing plenty of options for any athlete. Take these with food to prevent stomach upset, and at least 3-4 hours before training or competition. A side note: some people experience stomach issues when taking a vitamin that includes iron; if you develop stomach aches or nausea after starting a vitamin, try one without iron.
Fish oil with EPA & DHA is a great source of Omega-3’s, which promotes good cardiac health and which is also an anti-inflammatory that aids in recovering from workouts. Our modern diet is very high in inflammatory Omega-6’s. You should strive for a balance of 6’s and 3’s, so this supplement is a great option. Get a good quality brand (there are quite a few that do not have a fishy after taste, so don’t let the fishy breath fear be a deterrent). If you can’t consume fish, check a natural food store for a vegan option. There are also many healthy foods high in Omega-3’s that you can incorporate into your diet, such as salmon, sardines, flaxseed, walnuts, chia seeds, tuna, and grass-fed beef/dairy.
Quality protein powders are a solid option during your recovery phase. Food is always the best option for a pre- and post-workout protein source. Peanut butter, chicken and milk are all natural and more ideal, but sometimes you don’t have the time or convenience of food. There are three main types of protein powders/drinks: casein, whey and soy/plant-based. Your body breaks casein down slowly, so this protein is ideal when consumed hours prior to a workout, or even the night before a morning competition or workout. Whey is broken down very quickly, making it ideal as an immediate post-training recovery protein. Both of these are milk-based; if you are lactose intolerant or have a casein allergy, check a natural food store for soy, nut or other options that are out there. Protein shakes are also a great option if you are having a hard time consuming enough calories to maintain muscle mass and to fight fatigue–if you are naturally on the lighter side. However, if you are trying to trim down, be aware of the calories, and especially the carbs, that may be in a ready-to-drink package or a powder; there are many lower calorie and carb options out there, so read your labels.
Magnesium is an essential mineral found in food, but many people do not get their daily allotment. The reason this mineral is suggested in addition to a multivitamin is because vitamins usually only contain a small percentage of your daily needs. So why should you add it? Magnesium enhances sleep quality and works together with other vitamins and minerals to support your overall health. Because this mineral regulates sleep patterns, it encourages a faster recovery time and can lessen fatigue. Magnesium comes in pill or oil form and should be taken at bedtime.
Probiotics aid in proper digestion and strengthen the immune system. There is a good deal of research on probiotics, which are colonies of bacteria that are supposed to make your digestive system more “predictable.” Generally, the supplements come in capsules measures in CFU’s (colony forming units) that range from 1 billion to 50 billion (or more). Some supplements are shelf-stable, while others must stay refrigerated, so be sure to keep that in mind. There are also numerous bacteria strains and different groupings of strains. The best advice on this supplement is to talk with your doctor and to experiment. If you have few digestive issues, you probably need a lower CFU. If you suffer from IBS or a nervous stomach, you may greatly benefit from a higher CFU. It’s best to take the capsules, rather than the sugary probiotic juices currently on the market, which contain added sugar that you should avoid. (As an anecdotal aside, some probiotics can cause drowsiness; try it for the first time on a rest day to see if you experience this; if so, take it before bedtime.)
Powdered Greens are containers of vegetable, fruit and plant-derived vitamins and minerals. You can find these at natural food stores or drug stores. It’s always best to get your nutrients from fresh foods, but if you travel a lot, don’t cook often or just don’t like vegetables (be honest!), try this supplement. Be advised: the powder often tastes unpleasant with water alone, so you may have to mix it with juice (or add it to a smoothie).
Glucosamine is an anti-inflammatory substance that aids in joint mobility. You’ll see this supplement recommended for seniors, but hurdling is a high-impact sport and it’s a good idea to start thinking about joint health now.
“Maybe” Supplements
Below are some common substances that many athletes and bodybuilders take. Again, make sure these aren’t banned before starting one. The most important thing for you to take away from the below options is that these are completely voluntary. Athletes have always trained, competed and succeeded without using these. Many athletes today (i.e. Usain Bolt) do not take any of these, so YOU DO NOT NEED them. But because of their popularity, it’s good to know what is on the market and what your competitors might be taking.
Creatine is probably the most well recognized supplement on the market. It is an amino acid and when you use it your muscle cells will pull more water into your muscles, enhancing protein production. Creatine will aid in muscle building and is supposed to increase performance of high-intensity sports with small bursts of effort, so if you use this supplement you will see the most improvement in the shorter hurdle races. Research and anecdotal evidence all conclude that creatine does work–it’s not an empty promise. Sounds great, right! What’s the catch? First of all, questions regarding safety have persisted for years. There seems to be little official research that points to the alleged kidney or heart damage that can result, but bring this up with your doctor who will know the latest studies. Secondly, there are some side effects. You will gain water weight, and pretty quickly. Your body is retaining water, so be sure to drink plenty of water, especially on hot days. Also, some people have experienced cramping, nausea and diarrhea. Lastly, some people show strong performance improvement with creatine, while others have not. Because creatine is found in red meat, vegetarians tend to see the greatest increase. You should see results after two weeks. If you do not see improvement, this may not be a good investment for you.
Branched Chain Amino Acids are a certain group of amino acids, which are the building blocks of protein and thus, your muscles. BCAA’s are popular with athletes, especially with bodybuilders. These amino acids are said to both enhance protein synthesis and to reduce the breakdown of proteins, which sounds great when you are trying to get lean and cut, right? An additionally, BCAA’s are also said to replace other amino acids that are processed in your brain and that are converted to serotonin; serotonin can cause fatigue and lead to a less intense, even shorter workout. So BCAA’s can lead to a longer, more productive workout. There does seem to be some research to show that BCAA’s do increase performance and endurance for those who use them, enough for you to consider supplementing. Generally, BCAA’s are safe, but they may cause pretty serious issues for people who have certain serious health issues. The most common side effect was loss of coordination, although some people actually experienced fatigue, rather than higher endurance.
Taurine is another amino acid, but it does not aid in the building of muscle; taurine is an antioxidant that is said to improve concentration, mood and endurance. There is scientific evidence that this supplement does all of the above, and it seems to be safe for a healthy adult when taken in moderation. Taurine comes in a pill or a powder; try the powder first to control the amount and so that you can add it to a pre-workout smoothie.
Citrulline Malate is yet another amino acid. Like Taurine, this one does not aid in building muscles, but is said to prolong workouts and to reduce recovery time. Citrulline aids in production of nitric oxide in the body, which increases blood flow and, thus, allows the muscle to work for a longer period of time. Citrulline malate may also adhere to lactic acid molecules (the substance that builds up in muscles and causes soreness) so that you recover more quickly from your workout. Therea’s another supplement called L-Arginine that also aids in endurance and recovery, but citrulline malate is supposed to be more effective. There seem to be few reported side effects or safety issues with this supplement, so it is one you should consider.
Glutamine is an amino acid that makes up a large amount of your body’s muscle mass. This amino acid also comprises a good portion of your intestinal wall, which is central headquarters for your body’s immune response. During training, glutamine stores are depleted in your body and because glutamine is so necessary to muscle building and recovery, this depletion can lead to fatigue and prolonged recovery. This supplement is one you should consider trying. Because glutamine is naturally occurring in the body, there are not many side effects when taken in directed amounts. You should take this one in the morning and also as part of your recovery shake or snack.
Beta Alanine is, you guessed it, another amino acid that is said to control the amount of lactic acid produced in the muscles. Lactic acid causes soreness and pain after a workout, so taking Beta Alanine is supposed to lead to higher endurance and a shorter recovery time. There are a few research studies that show beta alanine reduces fatigue while training, but the supplement has not been studied in depth the way that some of the amino acids above have been studied.
Caffeine is a part of most Americans’ daily routine, whether it is coffee, tea or soda. A few years ago a study was covered on every news outlet touting the benefits of consuming caffeine before a work out, and there is a good deal of evidence that caffeine will enhance your training and performance. No one has to tell you that a cup of coffee will give you an increase in energy after waking up in the morning. Caffeine is supposed to force your body to use fat stores as energy, saving your glycogen for the end of your work out; thus, you have more stored energy for your workout, which staves off fatigue. Caffeine also acts as a stimulant to the central nervous system, improving focus and giving you the perception of putting in less effort. There is also evidence that consuming caffeine as part of your carb-protein post-workout recovery snack/meal allows the body to increase sugar stores more quickly, which will lead to a faster recovery and less muscle fatigue/pain. Caffeine sounds like the training miracle supplement, but be aware of the drawbacks. Too much caffeine intake (i.e. more than 3 cups of coffee a day or 6 cups of tea) can lead to insomnia, anxiety and a loss of concentration. And because some people are more sensitive to the effects of caffeine, even those 3 cups of coffee can be way too much. Coffee can also act as a diuretic and can have unfortunate intestinal effects, so as always, test your body’s reaction prior to a competition. If you do not consume caffeine daily and want to consider using this supplement, begin slowly, with one cup of coffee or two cups of tea an hour prior to your workout. Tea tends to be easier on digestion. You should also be aware that there are many pure, very strong caffeine supplements on the market in pill or powder form. If you prefer to try these, opt for the powder so that you can control the amount.
Cordyceps is a mushroom that is native to China and has been used for thousands of years as an herbal supplement in Eastern medicine. Many Chinese sprinters use this supplement, which has popularized it across the world. Cordyceps is said to have many beneficial effects on the body. The mushroom lowers cortisol, the stress hormone, leading to mood enhancement and better mental concentration. Cordyceps acts as a mild stimulant and increases the production of energy in the body, thus increasing training and competition performance. Additionally, this supplement acts as an anti-inflammatory and boosts the immune system. There is enough evidence to show that Cordyceps may be a legitimate supplement for increased performance, so this is one to consider.
Vitamin B-12 injections are also popular with athletes. B-12 is metabolizes protein and fat. We’ve already gone over the importance of protein synthesis, but fat is also important (even though it has a bad reputation in our postmodern world). Fat is a source of energy and is essential for red blood cell production, which aids in training recovery. If you are vitamin deficient, taking B-12 will increase your performance. However, B-12 is found in meat and in many fortified cereals and breads. Most people get enough of this vitamin, but if you are a vegetarian, you may not.
Dextrose is a sugar, a carbohydrate. Many athletes add this to a post-workout protein shake that they consume immediately after a workout session. Why this particular sugar? Dextrose is high on the glycemic index, which means it causes a spike in your insulin/blood sugar level. When you train, your muscles break down and your body needs protein and carbohydrates at the ready to charge in and rebuild. Because dextrose breaks down so quickly, it serves as a fast source of carbs that your body can use quickly to start the muscle recovery process. Some athletes swear by this process, others are afraid that ingesting pure simple sugar will lead to weight gain. The best advice for this supplement is to look at your current body and your immediate goals. Are you trying to trim down? This supplement is probably not for you. Does your body tend to be lean, naturally on the thinner side? Then this may be one to consider. Another point is that a spike in blood sugar is often followed by fatigue. If you train earlier in the day, you may want to plan for a snack or a meal 30 minutes after your dextrose protein shake to prevent an energy crash.
The Last Word
The best supplements are the most common–water, a good vitamin, fish oil and protein. These, in addition to a well-planned, diverse diet, should enhance your energy, mood, sleep and performance. But if you want to try some of the other supplements out there, there is enough evidence that they may help you attain your best records. Remember to create a plan with your trainer or coach, talk to a doctor and always test out any new supplement on a training day, not before a competition. It’s a good idea to see how any substance affects your body well before you get to the starting line.
[/am4show]
