If you're a competitive athlete or a fitness buff, improving
your sports performance is probably on your mind. Lots of people
wonder if taking sports supplements could offer fast, effective
results without so much hard work. But do sports supplements really
work? And are they safe?
What Are Sports Supplements?
Sports supplements (also called
ergogenic aids
) are products used to enhance athletic performance that may
include vitamins, minerals, amino acids, herbs, or botanicals
(plants) - or any concentration, extract, or combination of these.
These products are generally available over the counter without a
prescription.
Sports supplement are considered a dietary supplement. Dietary
supplements do not require U.S. Food and Drug Administration (FDA)
approval before they come on the market. Supplement manufacturers
do have to follow the FDA's current good manufacturing
practices to ensure quality and safety of their product, though.
And the FDA is responsible for taking action if a product is found
to be unsafe after it has gone on the market.
Critics of the supplement industry point out cases where
manufacturers haven't done a good job of following standards.
They also mention instances where the FDA hasn't enforced
regulations. Both of these can mean that supplements contain
variable amounts of ingredients or even ingredients not listed on
the label.
Some over-the-counter medicines and prescription medications,
including
anabolic steroids
, are used to enhance performance but they are not considered
supplements. Although medications are FDA approved, using medicines
- even over-the-counter ones - in ways other than their intended
purpose puts the user at risk of serious side effects. For example,
teen athletes who use medications like human growth hormone (hGH)
that haven't been prescribed for them may have problems with
development and hormone levels.
Lots of sports organizations have developed policies on sports
supplements. The National Football League (NFL), the National
Collegiate Athletic Association (NCAA), and the International
Olympic Committee (IOC) have banned the use of steroids, ephedra,
and androstenedione by their athletes, and competitors who use them
face fines, ineligibility, and suspension from their sports.
The National Federation of State High School Associations (NFHS)
strongly recommends that student athletes consult with their doctor
before taking any supplement.
Common Supplements and How They Affect the Body
Whether you hear about sports supplements from your teammates in
the locker room or the sales clerk at your local vitamin store,
chances are you're not getting the whole story about how
supplements work, if they are really effective, and the risks you
take by using them.
Androstenedione and DHEA
Androstenedione (also known as andro) and dehydroepiandrosterone
(also known as DHEA) are prohormones or "natural
steroids" that can be broken down into testosterone. When
researchers studied these prohormones in adult athletes, DHEA and
andro did not increase muscle size, improve strength or enhance
performance.
The side effects of these "natural" steroid
supplements like DHEA and andro aren't well known. But experts
believe that, when taken in large doses, they cause effects similar
to stronger anabolic steroids.
What is known is that andro and DHEA can cause hormone
imbalances in people who use them. Both may have the same effects
as taking anabolic steroids and may lead to dangerous side effects
like testicular cancer, infertility, stroke, and an increased risk
of heart disease. As with anabolic steroids, teens who use andro
while they are still growing may not reach their full adult height.
Natural steroid supplements can also cause breast development and
shrinking of testicles in guys.
Creatine
Creatine is already manufactured by the body in the liver,
kidneys, and pancreas. It also occurs naturally in foods such as
meat and fish. Creatine supplements are available over the counter,
and teens make up a large portion of the supplement's
users.
People who take creatine usually take it to improve strength,
but the long-term and short-term effects of creatine use
haven't been studied in teens and kids. Research in adults
found that creatine is most effective for athletes doing
intermittent high-intensity exercise with short recovery intervals,
such as sprinting and power lifting. However, researchers found no
effect on athletic performance in nearly a third of athletes
studied. Creatine has not been found to increase endurance or
improve aerobic performance.
The most common side effects of creatine supplements include
weight gain, diarrhea, abdominal pain, and muscle cramps. People
with kidney problems should not use creatine because it may affect
kidney function. The American College of Sports Medicine recommends
that people younger than 18 years old do not use creatine. If you
are considering using creatine, talk with your doctor about the
risks and benefits, as well as appropriate dosing.
Fat burners
Fat burners (sometimes known as
thermogenics
) were often made with an herb called ephedra, also known as
ephedrine or ma huang, which acts as a stimulant and increases
metabolism. Some athletes use fat burners to lose weight or to
increase energy - but ephedra-based products can be one of the most
dangerous supplements. Evidence has shown that it can cause heart
problems, stroke, and occasionally even death.
Because athletes and others have died using this supplement,
ephedra has been taken off the market. Since the ban,
"ephedra-free" products have emerged, but they often
contain ingredients with ephedra-like properties, including bitter
orange or country mallow. Similar to ephedra, these supplements can
cause high blood pressure, heart attack, stroke, and seizures.
Many of these products also contain caffeine, along with other
caffeine sources (such as yerba mate and guarana). This combination
may lead to restlessness, anxiety, racing heart, irregular heart
beat, and increases the chance of having a life-threatening side
effect.
Will Supplements Make Me a Better Athlete?
Sports supplements haven't been tested on teens and kids.
But studies on adults show that the claims of many supplements are
weak at best. Most won't make you any stronger, and none will
make you any faster or more skillful.
Many factors go into your abilities as an athlete - including
your diet, how much sleep you get, genetics and heredity, and your
training program. But the fact is that using sports supplements may
put you at risk for serious health conditions. So instead of
turning to supplements to improve your performance, concentrate on
nutrition and follow a weight-training and aerobic-conditioning
program.
Tips for Dealing With Athletic Pressure and Competition
Advertisements for sports supplements often use persuasive
before and after pictures that make it look easy to get a muscular,
toned body. But the goal of supplement advertisers is to make money
by selling more supplements, and many claims may be misleading.
Teens and kids may seem like an easy sell on supplements because
they may feel dissatisfied or uncomfortable with their
still-developing bodies, and many supplement companies try to
convince teens that supplements are an easy solution.
Don't waste your money on expensive and dangerous
supplements. Instead, try these tips for getting better game:
-
Make downtime a priority.
Studies show that teens need more than 8 hours of sleep a night,
and sleep is important for athletes. Organize time for sleep into
your schedule by doing as much homework as possible on the
weekend or consider cutting back on after-school job hours during
your sports season.
-
Try to relax.
Your school, work, and sports schedules may have you sprinting
from one activity to the next, but taking a few minutes to relax
can be helpful. Meditating or visualizing your success during the
next game may improve your performance; sitting quietly and
focusing on your breathing can give you a brief break and prepare
you for your next activity.
-
Choose good eats.
Fried, fatty, or sugary foods will interfere with your
performance. Instead, focus on eating foods such as lean meats,
whole grains, vegetables, fruits, and low-fat dairy products.
Celebrating with the team at the local pizza place after a big
game is fine once in a while. But for most meals and snacks,
choose healthy foods to keep your weight in a healthy range and
your performance at its best.
-
Eat often.
Sometimes people skip breakfast or have an early lunch, then try
to play a late afternoon game. Not getting enough food to fuel an
activity can quickly wear you out - and even place you at risk
for injury or muscle fatigue. Be sure to eat lunch on practice
and game days. If you feel hungry before the game, pack
easy-to-carry, healthy snacks in your bag, such as fruit, trail
mix, or string cheese. It's important to eat well after a
workout.
-
Avoid harmful substances.
Smoking will diminish your lung capacity and your ability to
breathe, alcohol can make you sluggish and tired, and can impair
your hand-eye coordination and reduce your alertness. And you can
kiss your team good-bye if you get caught using drugs or alcohol
- many schools have a no-tolerance policy for harmful
substances.
-
Train harder and smarter.
If you get out of breath easily during your basketball game and
you want to increase your endurance, work on improving your
cardiovascular conditioning. If you think more leg strength will
help you excel on the soccer field, consider weight training to
increase your muscle strength. Before changing your program,
though, get advice from your doctor.
-
Consult a professional.
If you're concerned about your weight or whether your diet is
helping your performance, talk to your doctor or a registered
dietitian who can evaluate your nutrition and steer you in the
right direction. Coaches can help too. And if you're still
convinced that supplements will help you, talk to your doctor or
a sports medicine specialist. The doc will be able to offer
alternatives to supplements based on your body and sport.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: May 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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